5 Hacks to Beat Perimenopause Anxiety Naturally

Perimenopause anxiety is a common but distressing symptom that often takes women by surprise in their early 40’s. It can affect even the calmest, most confident women, leaving them feeling overwhelmed, emotionally sensitive, and on edge. The connection between perimenopause and anxiety is real - indeed it’s often dubbed the worst of all the horrible perimneopause symptoms - but the good news is that you don’t have to suffer in silence. There are natural solutions to help you regain control.

Symptoms of Perimenopause and Anxiety

Perimenopause anxiety generally involves heightened feelings of fear, worry, and tension, which are directly linked to hormonal fluctuations. Symptoms can range from emotional to physical, and include:

• Constant worry or fear: overthinking or fearing the worst.
• Irritability and mood swings: sudden, intense changes in mood, often without clear triggers.
• Emotional overwhelm: a sense of dread or feeling like you’re losing control.
• Scattered thoughts: difficulty concentrating, commonly known as “menopause brain fog" 
• Avoiding social situations: uncomfortable being around people or trying new things.
• Physical symptoms: chest tightness, sweaty palms, or overwhelming perimenopause fatigue.

If any of these symptoms sound familiar, you're not alone. These are not random occurrences. They are directly tied to the hormonal changes that happen during perimenopause and menopause. Understanding why this happens is key to managing it effectively.

Can Perimenopause Cause Anxiety?

As you approach perimenopause, your hormone levels begin to fluctuate and decline. Estrogen, for example, plays a vital role in regulating the production of serotonin, the "feel-good" chemical in the brain. When estrogen levels drop, serotonin production also decreases, which affects mood stability and stress management. This drop can lead to heightened sensitivity to stress, emotional overwhelm, and increased anxiety.

However, hormonal changes are not the only factor. This life stage often coincides with external pressures like empty nest syndrome, relationship changes, caring for aging parents, career changes, or retirement and the worry of aging. With all of these factors combined, it’s no wonder that perimenopause anxiety is so prevalent.

Natural Solutions for Perimenopause Anxiety

While there’s no “one-size-fits-all” cure for perimenopause anxiety, there are several powerful, natural tools that can help reduce symptoms, calm your nervous system, and restore emotional balance. Here are five effective hacks that have helped countless women take back control:

1. Understand What’s Happening

The first step toward managing perimenopause anxiety is awareness. By understanding that your anxiety is linked to hormonal changes, you can approach it with more compassion and less self-blame.

Tracking your symptoms regularly can reveal patterns: what triggers your anxiety, what soothes it, and when it occurs. In our Yoga for Menopause Membership, we include a  Menopause Symptom Tracker so that women can continuously monitor their physical, mental, and emotional wellbeing. This simple act of paying attention can transform your experience, helping you reconnect with your body and take back control of your health.

Also, writing down your thoughts is a powerful way to release pent-up emotions and clear mental clutter. Journaling helps identify patterns in your thinking and gain clarity on what’s causing your anxiety. It’s also a wonderful tool for reflection, helping you process emotions that may otherwise stay bottled up.

2. Roll Out a Yoga Mat

If you’ve never tried yoga before, it’s normal to feel sceptical, but yoga is one of the most effective tools for easing perimenopause anxiety. Yoga for menopause combines a variety of gentle yoga styles with controlled breathing and relaxation, all of which help calm the nervous system and promote emotional wellbeing. A regular but gentle practice can help slow racing thoughts, regulate mood, and bring a sense of stability and steadiness to your day.

Restorative yoga, in particular, is highly beneficial for managing anxiety. It focuses on slow, calming movements designed to release physical tension and emotional stress. Legs-up-the-wall pose is especially effective for stimulating the parasympathetic nervous system (your “rest and digest” mode), helping to calm the body and mind even when everything around you feels chaotic.

On a deeper level, yoga can also help release negative emotions like fear, guilt, or grief, which may have been unknowingly stored in your body over the years. This emotional release can provide a profound sense of lightness and clarity; helping you feel more grounded and connected to yourself again.

3. Start a Meditation Practice

Meditation might feel unfamiliar or even intimidating at first, but it’s an incredibly effective tool for reducing perimenopause anxiety. A few minutes of stillness each day can help slow racing thoughts, distance you from your inner critic, and give your nervous system a much-needed break.

Meditation for Menopause brings a wide range of benefits, including:

• Reduced stress hormones (like cortisol)
• Better sleep
• Improved emotional regulation
• Increased self-awareness
• More positive, resilient thinking
• Increased focus

Yoga Nidra meditation is also effective for managing perimenopause anxiety. It simply involves listening to a longer guided meditation while lying down, allowing you to reach a state of conscious relaxation and deeper sleep. This practice helps reduce stress, calm the nervous system, and promote emotional healing by guiding you into a state of deep rest. It can even offset perimenopause insomnia.

Start small with your mediation. Even 5 minutes of focused breathing or sitting quietly can make a big difference. If you're unsure where to begin, our online Yoga for Menopause Membership offers a variety of guided meditations, including a Beginners Programme, to help you get started and build a consistent practice.

4. Breathe to Calm Your Mind and Body

When anxiety strikes, it’s common for your breath to become shallow and rapid. Deep, conscious breathing helps to activate the parasympathetic nervous system, calming your body’s “fight or flight” response and reducing anxiety in the process.

Try this simple breathing technique:

• Inhale slowly through your nose for 4 counts
• Exhale slowly through your mouth for 6 counts
• Repeat for 5 minutes

Even just one round of deep breathing can bring a sense of calm. Breath awareness, which involves simply observing your breath without trying to change it, is another great way to anchor yourself in the present moment and reduce anxiety. Breathwork is easy to do anywhere, anytime, and it’s a quick, effective way to regain control during moments of anxiety.

5. Natural Supplements for Anxiety

Perimenopause anxiety doesn’t have to mean prescribed medication - certain natural supplements can also support your body and help ease anxiety. Adaptogenic herbs like ashwagandha and rhodiola are known for their ability to reduce stress and balance hormones and are totally natural.

Magnesium Glycinate can also help relax the nervous system and improve sleep, while B vitamins support mood regulation and cognitive function. And what better than a warm bath filled with Epsom Salts to help soothe aches and pains and help you relax? And don’t forget Lavender oil and chamomile tea which are also popular for their calming effects and ability to promote relaxation.

It's important to consult with your doctor before adding any supplements to your routine. Plus, be sure to introduce one supplement at a time and monitor its effects over a few months to ensure it works for you without causing any unwanted side effects.

How Long Does Perimenopause Anxiety Last?

Perimenopause anxiety can begin as early as your 40's and may last for several years, continuing into menopause. The duration and intensity of symptoms can vary greatly from woman to woman, depending on individual factors like hormonal fluctuations, lifestyle changes, and support. Some women may experience it intermittently, while others may struggle with it more persistently.

Final Thoughts: You’re Not Alone

Perimenopause anxiety can be overwhelming and deeply uncomfortable, but it’s important to know that it’s manageable. By understanding what’s happening in your body and incorporating natural practices like menopause yoga, meditation, breathwork, and journaling into your daily routine, alongside natural supplements, you can reduce symptoms, regain your emotional balance, and reclaim your calm.

Remember, you’re not alone in this. With the right tools and support, you can navigate this phase of life with confidence and clarity.

Try this deeply relaxing Restorative Yoga sequence for Stress and Anxiety Relief. It involves zero movement – all you have to do is lie back and relax.

About Julie Ann Garrido:

After menopause symptoms disrupted her life, Julie Ann Garrido turned to yoga and found a natural solution that restored her energy, confidence, and wellbeing - a solution that she'd been searching for over many years.

After certifying as one of only 700 menopause yoga teachers worldwide, Julie embarked on helping other women and founded an online yoga for menopause studio that brings affordable, beginner-friendly yoga directly to their home.

Julie's mission is clear: to help women navigate menopause with yoga and other natural solutions and to help them feel better FAST.