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 manage them naturally? 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 estrogen and progesterone, are key contributors to the onset of anxiety in perimenopause. As estrogen levels fluctuate, so does the production of serotonin, a neurotransmitter that regulates mood. This disruption can lead to increased anxiety and mood swings, making the emotional ups and downs of perimenopause even more challenging to manage.

Additionally, 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 exacerbate feelings of anxiety.

Symptoms of perimenopausal anxiety

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

Natural solutions for managing anxiety during perimenopause 

While perimenopausal anxiety can feel unsettling, there are plenty of natural ways to help ease those feelings and support your mood. Simple lifestyle changes combined with the right natural supplements can make a big difference for many women, and as with anything related to health and wellness, consistency is key to seeing results. But if your anxiety is 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.

For perimenopausal and menopausal women, St. John’s Wort and Saffron can offer gentle yet effective support to help manage mild anxiety naturally.

St. John's Wort

St. John's Wort is a well-known herbal remedy, frequently recommended by herbalists and naturopaths for its ability to ease mild anxiety and help balance mood swings. Extensive clinical trials have shown it to be just as effective as some pharmaceutical treatments for mood regulation. One study involving women aged 43 to 65 found significant improvements in psychological menopausal symptoms, while other controlled studies back these findings as well. Its active compounds, including hypericin and hyperforin, interact with key neurotransmitters in the brain, helping to reduce mild anxiety and bring a sense of calm and balance.

Saffron

Saffron is gaining recognition for its powerful mood-enhancing properties, with a growing body of scientific research supporting its benefits. In fact, studies show that saffron extract can be as effective as certain pharmaceutical medications when it comes to easing anxiety and boosting mood. The active components, like crocin and safranal, work by modulating neurotransmitters in the brain—specifically serotonin and dopamine, our 'happy hormones'—which are crucial for maintaining emotional balance. On top of that, saffron’s anti-inflammatory and antioxidant properties offer even more holistic support for mental and emotional well-being.

 

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—that naturally help to 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 stabilise your mood. A well-balanced diet also keeps your energy levels steady, which can help prevent feelings of overwhelm.

3. Mindfulness and relaxation

Incorporating mindfulness practices into 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 is essential for 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, consider a non-habit-forming sleep aid like our natural Sleep Support supplement. 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. Surrounding yourself with a supportive network can help you feel less alone during these moments.

Easing anxiety through perimenopause

Anxiety during perimenopause can at times feel overwhelming, but you're certainly not alone—various studies show anywhere from 60-90% of women experience this symptom. If you’ve had postnatal depression or a history of PMS, you may be more sensitive to hormone fluctuations, making psychological symptoms like anxiety and low mood more likely. 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, supplementing with targeted support, or speaking to your doctor about other treatment options including HRT. The most important thing to remember is that you don’t need to simply ‘soldier on’—there are ways to feel better and regain your emotional balance.

 

You can find both St. John’s Wort and Saffron in our daily Mood Support supplement—a powerful blend of plant actives designed to help ease mood swings and symptoms of mild anxiety. It’s also enriched with zinc, vitamin C, folate, and vitamin B12, essential nutrients that support a healthy nervous system and help keep anxiety and low mood at bay. 

 

We have designed all of our products to be suitable for almost everyone, If you have any concerns about any medications you are already taking, we always recommend consulting with your doctor before starting any new supplements.

Shop Mood and save 15% every month on our subscriptions, knowing your  supplements will arrive when you need them, stress-free.