Menopause & Anxiety:

When Everything Feels Like an Emergency (Even the Blender)
A Symptoms & Solutions Deep Dive – a.k.a. “Why am I spiraling over salad?”

🚨 Suddenly Everything Is Code Red

One minute you’re debating what tea to make. The next, your heart’s racing, you’ve mentally rehearsed 17 worst-case scenarios, and your body’s acting like you just spotted a bear in aisle 4 of Target.

Welcome to menopausal anxiety.
Spoiler: it’s not just “in your head.” No, it’s not just you.
It’s hormonal. It’s chemical. It’s completely valid. 50% of us, women, experience menopause related anxiety.

😬 SYMPTOMS:

What anxiety looks like in menopause (besides everything being “a lot”) (source)

• Persistent dread (with or without cause)
• Overreacting and knowing it – but still overreacting
• Restlessness or edginess
• Tension, racing heart, shallow breath
• Trouble sleeping (or staying asleep)
• Brain fog, forgetfulness, and “what was I saying?”

🧠 WHY THIS IS HAPPENING:

(So You Don’t Think You’re Losing It)

Estrogen, in addition to being the MVP of reproductive vibes, also helps regulate neurotransmitters like serotonin (mood) and cortisol (stress).
When estrogen says “peace out,” these systems wobble – hello, uninvited anxiety.

Also, let’s not forget: menopause shows up during real life chaos, such as aging parents, career pressure, identity shifts, and kids who keep asking where the scissors are.

It’s not you – it’s your brain chemistry and your to-do list.

🧘‍♀️ SOLUTIONS:

Because deep breathing alone doesn’t pay rent.

Here’s what actually helps calm the chaos (backed by science and sass).

💊 Supplements (Your Emotional Support Capsules)

1. Magnesium Glycinate: (1)
   Calms your nervous system, helps with sleep, and might keep you from screaming at inanimate objects.
   🧠 Try: 200–400mg before bed. Bonus: also helps with constipation.
2. Vitamin B Complex: (2)
   Your brain loves B vitamins. They help with stress, energy, and not turning into a puddle.
   ⚡ Especially B6 and B12 for mood support.
3. Omega-3s (Fish Oil): (1)
   Mood-stabilizing fats for your overstimulated brain.
   🐟 Side effect: You’ll feel more functional and slightly smug.
4. Vitamin D: (4)
   Low levels are linked to low mood. Sunshine helps too – but this is your backup plan for cloudy emotions.
5. L-theanine: (3)
   A green-tea derived supplement that helps smooth your nervous system without knocking you out.
   ☁️ Think: Calm, but still able to answer emails.
6. Ashwagandha & Rhodiola: (2)
   Adaptogens that whisper sweet nothings to your cortisol. You may still get mad – but you’ll recover faster.

🧘‍♀️ Lifestyle Hacks That Don’t Involve Becoming a Full-Time Monk (source)

• Walk it out.
  Literally. Move your body. It burns off stress hormones and creates endorphins. No power yoga required – just consistent movement.
• No scrolling after 9PM.
  You don’t need to know what Becky from high school thinks about oat milk. You need sleep.
• Eat like you care.
  Balanced meals with protein, healthy fat, and fiber can stabilize blood sugar – and mood swings.
  (Also, stop skipping meals. You’re not a Wi-Fi signal.)
• Cut back on caffeine.
  Yes, we said it. We’re sorry. But caffeine is basically anxiety in a cup for some of us now.
• Meditation & Breathwork
  Try 5 minutes. Seriously. You don’t have to be zen – just consistent. Bonus: free and can be done while hiding in your bathroom.

🧑‍⚕️ When to Get Extra Support

• Therapy (especially CBT)
  Your thoughts might be lying to you. CBT helps you catch and correct them before they hijack your day.
• HRT (Hormone Replacement Therapy):
  If your symptoms are off the rails, HRT can be a legit game-changer. Talk to your doc about risks, benefits, and options.
• Support Groups
  Yes, venting counts as therapy. And hearing “same here” from another human? Mood-lifting gold.

🧯 THE ELISTOCRAT TAKE:

🌪️ Turn Your Anxiety Into a Superpower (Yes, Really)

We know – being told to “embrace” anxiety sounds like one of those yoga-teacher platitudes you’d politely nod at while secretly plotting a snack. But here’s the deal: anxiety is often your brain’s way of saying “you care.” It’s hyper-awareness, high empathy, and wild intuition – just turned up to 11.

When you learn to manage the volume (thank you, magnesium), that same wiring can become a superpower:
➤ You catch details others miss.
➤ You plan for everything (and then some).
➤ You sense shifts in people, energy, or even bad salad dressing.

You’re not weak – you’re wired like a high-sensitivity radar. Once you have tools in place, that radar becomes a gift.

Menopausal anxiety isn’t weakness – it’s biology, stress, and the fact that you’ve been multitasking your own emotional labor for 20+ years.

Bottom line is with the right tools (and possibly a snack), you can absolutely move from “Why am I panicking about soup?” to “I’ve got this (and I’m wearing magnesium).”

You are not broken.
You are being remodeled.

And trust us: the final version is a masterpiece.

1: Magnesium vs Omega-3

2: Supplements for managing anxiety

3: L’Theanine for Anxiety

4: Vit D for better mood