Anxiety is often one of the first signs women notice as they enter perimenopause, and it can catch many by surprise. Since it’s not always widely discussed, a lot of women don’t realise that anxiety is a common symptom of this stage. It can feel like restlessness, nervousness, or even a sense of unease that seems to come out of nowhere. These feelings can come and go, often becoming more intense as your hormones shift during this transition.

So, what’s behind these sudden feelings of anxiety, and how can you ease them? Firstly, just understanding what’s going on and why can help to bring some relief. Let’s break down why anxiety happens during perimenopause and what you can do to ease those feelings.

What causes anxiety during perimenopause?

Hormonal changes, particularly in oestrogen and progesterone, are key contributors to the onset of anxiety in perimenopause. As oestrogen levels fluctuate, this can affect serotonin, a neurotransmitter that helps regulate mood. This disruption can lead to increased anxiety and mood swings, making the emotional ups and downs of perimenopause even more challenging to manage.

At the same time, progesterone, known for its calming effects, begins to decline. This drop can result in feelings of nervousness or unease, creating a perfect storm for heightened anxiety. These hormonal changes, combined with other symptoms like sleep disturbances and fatigue, can make feelings of anxiety worse.

Symptoms of perimenopausal anxiety

• Persistent worry or nervousness
• Restlessness or agitation
• Feelings of unease or a loss of control
• Difficulty concentrating
• Irritability
• A racing heart
• Sleep disturbances
• Racing thoughts or feeling overwhelmed

Ways to feel calmer during perimenopause

While these feelings can be unsettling, there are plenty of ways to help ease them and support your mood. Simple lifestyle changes can make a real difference for many women, and as with anything related to health and wellness, consistency matters. But if these feelings are starting to impact your day-to-day life, it’s always a good idea to chat with your doctor or a menopause specialist to explore all the treatment options available.

Two herbs come up again and again when women talk about mood during menopause, St John’s Wort and saffron.

St John's Wort

St John's Wort is a yellow-flowering herb with a long history of use for the nerves. It's traditionally used in Western herbal medicine to soothe nerves, ease nervous tension and relieve restlessness. It may also help relieve symptoms of mild anxiety and mood swings associated with menopause.

Before you try it, there's something important to know. St John's Wort affects the way many prescription medicines work, including the oral contraceptive pill. Consult your doctor.

Saffron

Yes, the same saffron you cook with. Saffron extract has become a popular ingredient for mood support, and it may help support healthy emotional and mood balance and relieve mood swings associated with menopause.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

Diet and lifestyle tips 

1. Exercise regularly

Staying active is one of the best things you can do for both your body and mind. Physical activity releases endorphins, your brain’s feel-good chemicals, which can help reduce stress and anxiety. Even something as simple as a daily walk can make a big difference. The key is to find an activity you enjoy, whether it’s yoga, swimming, or just dancing around your living room!

2. Balanced nutrition

What you eat can have a real impact on your mood. Including foods rich in omega-3 fatty acids (like salmon and flaxseeds), magnesium (think dark leafy greens and nuts), and B vitamins can help support brain function and a steadier mood. A well-balanced diet also keeps your energy levels steady, which can help prevent feelings of overwhelm.

3. Mindfulness and relaxation

Making room for mindfulness in your day can be a powerful tool for managing anxiety. Techniques like deep breathing, meditation, or even a few minutes of quiet reflection can calm your nervous system and help you stay grounded. Yoga, in particular, is great for connecting the mind and body, offering both physical and mental relief.

4. Sleep hygiene

Getting good, restorative sleep makes a big difference when you're managing anxiety. Try to establish a calming bedtime routine, like winding down with a book or gentle stretches. Keeping your sleep environment cool and quiet, and avoiding screens before bed, can help promote better quality sleep. If you're still struggling, talk to your doctor about what might help. The more rested you are, the better equipped you'll feel to handle the day.

5. Stay connected

It’s easy to withdraw when anxiety strikes, but staying connected with friends, family, or support groups can make a huge difference. Sharing what you’re going through or even just spending time with loved ones can lift your mood and offer comfort. A supportive network can make these moments much easier to get through.

Easing anxiety through perimenopause

Anxiety during perimenopause can at times feel overwhelming, and it's one of the most common symptoms women report at this stage. If you've been sensitive to hormonal shifts in the past, for example after having a baby or in the days before your period, you may find mood changes like anxiety more likely now. While feelings of worry, sadness, or irritability are at times a normal part of life, during perimenopause these emotions can become more frequent and intense. For some, the changes are significant and can persist for extended periods.

The good news is that there are steps you can take to help manage anxiety, whether it’s making lifestyle changes, adjusting your diet, or speaking to your doctor about the treatment options available to you. The most important thing to remember is that you don’t need to simply ‘soldier on’. There are ways to feel better and find your emotional balance again.

If your symptoms persist, talk to your health professional. If you take any medications, check with your doctor before starting a new supplement.