Panic attacks

Panic attacks and the menopause

Panic attacks are brief and intense bouts of fear or worry that are frequently accompanied by physical symptoms such as racing heart, shortness of breath, dizziness, sweating, trembling, and a sense of impending doom. Hormonal variations during menopause can impact neurotransmitters in the brain, such as serotonin and norepinephrine, which play a role in mood and emotion regulation. These hormonal changes, combined with other life pressures, can increase the likelihood of experiencing panic attacks.

Strategies for coping with Panic attacks:

Coping with panic attacks during menopause can be difficult, but there are a number of things you can do to manage and decrease the severity of these attacks. It’s critical to remember that everyone is unique, so what works for one person may not work for another. Here are some ways for dealing with panic episodes during menopause:

Deep breathing exercises: To help calm your nervous system during a panic attack, practise deep breathing techniques such as diaphragmatic breathing or box breathing. Concentrating on your breathing can help you move your attention away from your nervousness.

Mindfulness and meditation: Practise mindfulness or meditation on a regular basis to increase your ability to stay present and lessen the influence of anxious thoughts.

Exercise on a regular basis: Physical activity can help alleviate tension and anxiety. On most days of the week, aim for at least 30 minutes of moderate activity. Choose enjoyable activities such as walking, swimming, yoga, or dance.

Caffeine and alcohol should be avoided: Caffeine and alcohol can both cause or intensify anxiety symptoms. Consider limiting or eliminating your intake, especially during stressful periods.

Adequate sleep: Sleep is essential for stress and anxiety management. Make a night-time regime and make sure you receive adequate restorative sleep every night.

Support system: Discuss your feelings with friends, relatives, or a support group. Sharing your feelings with others who understand can be reassuring and can help you feel less isolated.

Cognitive-behavioural therapy (CBT): Think about seeing a CBT-trained therapist. CBT can assist you in identifying negative thought patterns and teaching you coping methods for panic episodes.

Medication: Doctors may prescribe medication to treat severe panic episodes or anxiety during menopause in some situations. Discuss the potential advantages and hazards of medicine with your GP.

Relaxation techniques: To assist calm your body and mind, try progressive muscle relaxation, guided meditation, or taking warm baths.