Stress Increases During Menopause: 7 Ways To Stay Calm Through It All

An estimated 1.5 million people1 enter the menopause transition each year, yet it's a time of life that isn't talked about nearly enough.

After two decades of helping women around the world through this transition, clinician-informed researcher Lisa J. Taylor-Swanson, Ph.D., MAcOM, LAc,1 has found that there's a huge lack of education about what to expect during this life stage—one that's totally natural and that every person with a uterus will go through eventually. (She recalls working with one woman, from Somalia, who told her that they don't even have a word for menopause in her native language.)

This can cause isolation and uncertainty, which, on top of other common menopausal biological phenomena like hot flashes, night sweats, vaginal dryness, difficulty sleeping, and metabolism changes, can seriously increase feelings of stress and anxiousness. There's also research demonstrating that the hormonal variation during menopause can signal cortisol secretion2, further increasing stress pathways in the body. "And socially, it's such a massive pressure cooker for a lot of women," Taylor-Swanson says on a call to mbg.

All of this to say, menopause and the period leading up to it, perimenopause, can be incredibly stressful. "Happily," Taylor-Swanson adds, "there's a bunch of really good research showing at least moderate help from yoga, acupuncture, herbal medicine, mindfulness-based stress reduction, and cognitive behavioral therapy. Those interventions have all been tested, and certainly, none of them show any kind of harm."

Since perimenopause and menopause come with their own set of unique stressors, Taylor-Swanson says that minimizing other sources of stress in your life during this time as much as possible is key. It's essential to give yourself permission to take a break every once in a while—especially if you're also a caretaker for kids or elderly parents.

For those times when stressors do inevitably come up, arming yourself with a calming supplement can also be helpful for in-the-moment relief.* Look for one that contains gentle yet powerful botanical ingredients (hemp oil4, ashwagandha5, rhodiola6, lavender7, and lemon balm8 all have research to back them up) at doses and quality high enough to deliver a sense of calm.*

Stress and sleep are forever intertwined. Stress from the day can keep us up at night (as can hot flashes, night sweats, and fluctuating estrogen and progesterone levels!), and missing out on sleep can lead to stress the next day.

Though more research needs to be done on the exact mechanisms, some studies have found that acupuncture can be effective at easing the challenges of menopause9.

A useful practice at any age, CBT was shown to help ease the stress and sleep issues of menopause in a 2019 randomized, controlled trial. Having a therapist with whom you trust to talk about this transition can also ease some of that loneliness and isolation that can come up.

Finally, the gut-brain connection means that a healthy diet can majorly benefit mood during menopause. Since perimenopausal and menopausal women tend to be less sensitive to insulin, you might find that you have trouble optimally processing sugar and refined carbohydrates once you reach this stage.