By d’Alene Fallon
According to the National Institute of Mental Health, 19% of American adults suffer from some form of anxiety disorder with women more than men. For women at any stage of menopause, those suffering from anxiety skyrockets to 51%!
The COVID-19 pandemic fans the anxiety flames. As women face seismic shifts during menopause, a national shift in the “To Do” and “Not To Do” list coupled with fear and increased caregiving for friends, family and self plus work challenges equals toxic stress…often resulting in health issues.
Excessive stress and anxiety can have damaging effects on the brain, heart, kidneys, skin, muscles, blood vessels, and digestive system. If you are a woman working her way through the menopause transition, those damaging effects can aggravate common symptoms like fatigue, hot flashes, night sweats, and mood swings.
Research suggests that anxiety levels are directly correlated to severity of hot flashes, in part due to the link between estrogen and the levels of serotonin and cortisol in our bodies. Dips in these neurochemicals are related to depression and anxiety, as well as sleep disruptions, hot flashes, and night sweats.
Some anxiety is good, keeping us on our toes during times of danger. But when we find ourselves obsessing over things we can’t change, giving in to constant negative thoughts, or staying plugged in to social media or the news 24/7, our nervous system can become overloaded. Our body hears these inputs as an SOS and reacts with a shot of adrenaline to produce the classic “fight or flight”; but when it hears distress signals over and over and over it adapts – it stops listening, and a heightened state of stress becomes your “new normal.” So what’s the fix?
Get out of your head. Rehashing worst-case scenarios in your mind (my friend calls this “the swirlies”) won’t help but getting busy physically might. Research has shown that physical activity boosts the feel-good hormones that can pull you out of a funk, fast.
Confide in a friend, a family member, heck, even a bartender – and unload your worries. If you need to talk to a pro, do it. Women have a tendency to think they can do it all themselves, but important life transitions require the support and encouragement of community – don’t try to go it alone.
Practice radical self-care by unplugging the screens and tuning in to your own intuition – silence can be transformative.
Be mindful of your diet. Eat foods that boost serotonin and help regulate estrogen, like soy products, nuts and seeds (especially flax seeds), and pineapple; and get lots of fiber from plant foods and whole grains to help metabolize and balance hormones.
Want to Learn more about practical strategies to thrive during midlife? Visit www.MakeMenopauseCool.com and download your free guide to Mastering Menopause.