UBCNews - Business - Menopause Anxiety: How Long It Really Lasts (And What Helps It End Faster)

Episode Date: December 17, 2025

Welcome back, everyone. Today we're tackling something that affects millions of women but doesn't always get the attention it deserves - menopause anxiety. Specifically, how long does it actually last, and what can you do to find relief faster? Joining me today is a guest who's been digging deep into this topic. So let's jump right in. When we talk about menopause anxiety, we're not just talking about everyday stress, right? Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're tackling something that affects millions of women, but doesn't always get the attention it deserves. Menopause anxiety. Specifically, how long does it actually last, and what can you do to find relief faster? Joining me today is a guest who's been digging deep into this topic. So let's jump right in. When we talk about menopause anxiety, we're not just talking about everyday stress, right? Exactly. Menopause anxiety is unique because it isn't purely circumstantial or psychological. It often stems directly from hormonal fluctuations. During paramenopause, estrogen and progesterone levels fluctuate wildly, and these hormones play a huge role in mood regulation. Lower estrogen can actually lower serotonin levels, which can lead to anxiety or even depressive symptoms. That makes so much sense. So it's not just in your head. Instead, it's biochemical. How common is this? Are we talking about a small percentage of women, or is this widespread? It's widespread. Studies indicate that 15 to 50% of perimenopausal and postmenopausal women may experience anxiety symptoms. A 20-23 study found that up to 50% of women in paramenopause and menopause experience mental health symptoms like anxiety or depression, as well as cognitive issues such as memory problems and insomnia.

Research also shows that nearly 61% of women experiencing menopause-related stress struggled to manage their emotions, with anxiety regularly taking center stage. Wow, those numbers are striking. So to everyone listening, if you're going through this, you are definitely not alone. Have you ever wondered why your emotions feel like they're on a roller coaster during this time? That's a great question. The root cause lies in the dramatic changes to estrogen and progesterone levels. hormones that influence mood and regulate neurotransmitters like serotonin and cortisol. When these hormones drop or fluctuate, your mood can swing right along with them.

Right. Now the big question, how long does this anxiety typically last? The duration varies, but here's some good news. Anxiety during menopause doesn't last forever. For many women, it's most intense during paramenopause, which can last anywhere from four to eight years. though in some cases up to 10 years. Anxiety often peaks during this time because hormone levels are most unstable. Some women find relief once they reach menopause itself. However, without treatment, it can persist longer. The key thing to remember is that anxiety may be more prevalent in perimenopausal people,

but it can continue into menopause and even postmenopause for some. So there's variability, but there's also hope that it won't last indefinitely. indefinitely. That point about hormone fluctuations sets up our next piece, whole person's strategies to stabilize those swings. But first, a quick word from our sponsor. If you're moving through paramenopause or menopause and looking for guidance, Wordsmith World offers engaging content that blends Christian insight with practical wisdom. Betty Johansson writes blogs and books focused on clean, wholesome storytelling. Her book, Dancing Through Menopause, helps readers manage menopause symptoms and embrace this phase with confidence.

Find helpful resources and cozy mystery novels at the link in the description. Picking up on those hormone fluctuations, what specific whole-person strategies can help stabilize mood and reduce anxiety? A whole-person strategy addresses mind, body, and spirit together. It involves addressing all facets of menopause, including both physical and emotional transitions. This means focusing on lifestyle changes, nutritional support, herbal therapies, fitness plans, and mind-body techniques. Instead of just treating symptoms in isolation, you're looking at how everything connects. Mm-hmm, makes sense. Let's start with sleep, which is essential.

Establishing a consistent bedtime routine, reducing screen time before bed, and using natural sleep aids like magnesium or valerian root can help. Magnesium, in particular, can improve sleep quality, reduce anxiety, and help with muscle relaxation. Um, another big one is managing stress through practices like Pilates, Meditation, or Deep Breathing. These can improve mental health and regulate cortisol levels. What about exercise and nutrition? I know those are often mentioned, but how specifically do they help with anxiety? Regular exercise improves mood, boosts energy, and so. supports cognitive function. We're talking about activities like walking, swimming, or cycling,

which also support heart health, particularly important as estrogen levels decline. As for nutrition, a balanced diet rich in whole foods, healthy fats, and phytoestrogens can support hormonal health. I remember when I first started adding flax seeds and soy to my diet, I noticed my hot flashes became less intense within a few weeks. Small dietary changes can make. You know, I remember. a real difference. That's a powerful example. Are there any herbal remedies that have shown promise? Or should we just stick to kale and call it a day?

Ha, kale helps, but there's more to it. Herbal supplements like black cohosh, evening primrose oil and don quay have been used to ease hot flashes and promote better sleep. These aren't miracle cures, but they can be part of a full treatment plan. And I'd be remiss if I didn't mention the importance of emotional support. Seeking support from friends, family, or support groups can ease the sense of isolation many women feel during menopause. I see that's helpful. Emotional wellness is essential.

Acknowledging mood swings and emotional shifts during menopause is the first step. Mindfulness meditation, Pilates, and deep breathing exercises can help calm the mind, reduce stress, and promote emotional balance. I mean, this transition affects every part of it. you, not just your body. In other words, you need to address the whole person, your thoughts, your physical health, and your emotional well-being all matter equally. So we've established that there are multiple avenues to consider. Have you noticed any common threads among women who successfully manage their menopause anxiety? Yes, women who approach menopause with an empowered mindset tend to do better. Menopause isn't merely a phase to endure. There's an opportunity to thrive.

women who prioritize self-care, who see this as a chance to set new goals and rediscover their power, often move through the transition more smoothly. You're turning what many perceive as an end into a beautiful new beginning. That's a powerful perspective shift. So for anyone listening who's in the thick of perimenopause anxiety right now, what would you say is the single most important thing they can do today? Start by acknowledging what you're experiencing and understanding that hormones are playing a role. Then, pick one small change, whether it's adding a 10-minute walk to your day, starting a simple breathing practice, or reaching out to a friend. Small steps can create momentum. And remember, uh, this phase doesn't define you. You're dancing through it, not drowning in it.

Dancing through it. I love that imagery. It really captures the idea that you can move with grace through this transition rather than just surviving it. Thank you so much for breaking down both the science and the practical strategies today. To everyone listening, remember that menopause anxiety is real, it's common, and there are concrete steps you can take to manage it. Until next time, take care of yourselves.