Anxiety is one of those symptoms that people don’t often connect with menopause, but fluctuating hormones mean that it’s actually very common. However, for some women, this can go a step further and develop into full-blown panic attacks. These are usually physically harmless, but they can feel really frightening at the time. So what are they, and what should you do if you experience one?
What are panic attacks?
A panic attack is a suddenreaction to a perceived fear that produces physical and psychological symptoms. Bupa says that approximately 1/3rd of adults will have a panic attack; that’s a lot of people. We can all feel anxious if we’re late for work or worried about life’s stresses, but a panic attack is much more extreme.
Panic attacks are often sudden and symptoms feel very intense. They include:
- Fast breathing
- Sweating
- Racing heart
- Feeling sick
- Chest pains
- Shortness of breath
- Trembling
- Feeling faint
- Pins and needles sensations to hands and fingers
- Feelings of dread
- Dry mouth
Are they anything to worry about?
Panic attacks usually only last 5-15 minutes but can cause huge amounts of distress to the person experiencing them, and anyone watching or trying to help.
Many people feel they are going to die because some symptoms can feel similar to a heart attack. For someone in the throws of a panic attack, it can be hard, if not impossible, to distinguish between symptoms associated with their anxiety and something physical that’s putting their life at risk. This, understandably, only heightens the panic and stress, which is a vicious cycle that can be hard to calm the body down from.
Panic attacks and menopause – why do they happen?
Hormonal changes can trigger anxiety, which can lead to panic attacks. This can significantly impact your and your family’s quality of life.
When female hormone levels plummet, it allows stress hormones to rise. This can cause the psychological effects of reduced confidence and increased anxiety, which can trigger panic attacks to occur. This imbalance also reduces your regulation of serotonin and endorphins (your happy hormones) and this can affect your mood even more. The physical symptoms of menopause such as hot flushes, low libido or heavy menstrual bleeding may also increase anxiety and may also trigger panic feelings.
If you’re already dealing with the hormonal rollercoaster of menopause and then are put in a stressful situation – at work or at home – you might be more likely to suffer from anxiety or have a panic attack.
What to do if you’re having one
Stop what you are doing and sit down. Realising that it’s a panic attack and it will soon pass can really help because the more you worry about it the worse the symptoms are likely to be.
Top tips to try:
- Try repeating to yourself ‘It’s just a panic attack, it will pass.’
- If someone is close by, ask them for help
- Controlling your breathing is key. Rapid, shallow breathing is very common during a panic attack and this can make you feel light-headed and even more anxious. Focus on really slowing your breathing down, particularly your out-breath.
- If you think you’re likely to have a panic attack, preparation is key. Put calming statements in your phone, access a relaxing/mindful app, listen to music or play a game on your phone to take your mind off it. Plus, knowing you’re prepared could lessen the panic or frequency of the attacks.
Coping techniques/strategies
Cognitive Behavioural Therapy (CBT) is a strategy often used by mental health professionals.
The techniques used and taught can be very effective for managing all anxiety and mental health problems. Research has also shown that CBT can be very effective for women going through menopause, especially when dealing with anxiety. CBT aims to alter behaviours by focusing on the link between physical symptoms, thoughts and feelings. Reducing anxiety can therefore reduce the impact menopausal symptoms will have on our daily lives.
Women’s Health Concern reiterates this and explains that although anxiety is a normal reaction it’s more likely to occur when we’re stressed.
Other ways of reducing anxiety and panic attacks
- Understand your triggers and be prepared. If you’re likely to be in a situation where you’ll feel particularly anxious be aware that you might have a panic attack and make adjustments accordingly. Keeping a log of what tends to trigger your panic attacks can really help.
- Exercise can increase your serotonin and endorphins which will improve your mood and allow you to cope better with daily life, as well as improving your overall health. (4)
- Review your lifestyle by eating a better diet, having a positive outlook and socialising with friends can also help to bring down your anxiety levels.
- Write it down. Journals are a great way of offloading information. Often this gives you more clarity, plus you can see how much you’ve progressed.
Medical treatments that may help
There are many medications and treatments that can help reduce anxiety and the prevalence of panic attacks. HRT can be very effective and so can beta-blockers such as Propanolol which can help you to feel calmer.
Anxiety and panic attacks can increase during menopause but understanding, knowing your triggers, and getting the right medication and support will mean you are back in control.
