Navigating the Storm: Understanding Perimenopausal Anxiety

Navigating the Storm: Understanding Perimenopausal Anxiety

Woman lying in a field of lavendar
Life is a rollercoaster ride, filled with ups and downs, and just when you thought you had it all figured out, perimenopause comes knocking on your door – right??? Perimenopause, the transitional phase before menopause, brings along a parade of changes, both physical and emotional. One of the uninvited guests it brings along is anxiety. If you find yourself suddenly caught in a whirlwind of worry, panic, and unease, you’re not alone. In this blog post, we’ll dive deep into the world of perimenopausal anxiety – what it is, why it happens, and how you can ride the waves with grace and resilience.

The Perimenopausal Rollercoaster

Imagine you’re on a rollercoaster, climbing up that first steep hill. Your heart races, your breath quickens, and your stomach does somersaults. Welcome to the world of perimenopausal anxiety! Just as your body is adjusting to fluctuating hormones, your mind is grappling with a myriad of emotions that can leave you feeling like you’re on an emotional rollercoaster.

What is Perimenopausal Anxiety?

Perimenopausal anxiety is like that unwelcome guest who barges in unannounced and overstays their welcome. It’s a surge of unease, worry, and fear that can creep up on you, often when you least expect it. While it’s completely normal to experience some level of anxiety during perimenopause, for some women, it can become overwhelming and interfere with daily life.

Hormones and the Anxious Mind

Ah, hormones – the chemical messengers that can turn even the most zen-like person into a bundle of nerves. During perimenopause, your body experiences a hormonal dance that can throw your emotional well-being off balance. Fluctuations in oestrogen and progesterone levels can impact the neurotransmitters in your brain, such as serotonin and dopamine, which play a key role in regulating mood.

Think of it as a delicate symphony: when the hormonal instruments are out of tune, the melody of your mind can become discordant. This hormonal turbulence can lead to increased feelings of anxiety, irritability, and even depression (see last week’s blog on this here).

The Culprits Behind the Curtain

While hormones take centre stage in this production, they’re not the only players. Life experiences, genetics, and lifestyle factors can also influence the intensity of perimenopausal anxiety. If you’ve had a history of anxiety or mood disorders, you might be more susceptible to experiencing heightened anxiety during perimenopause.

Moreover, the challenges that come with this life stage – such as dealing with teenagers, a busy career, caring for ageing parents plus other life stressors – can be simply overwhelming.

Writing Your Own Script: Managing Perimenopausal Anxiety

The good news is that you’re not powerless in the face of perimenopausal anxiety. By adopting a proactive approach, you can regain control over your emotional well-being and emerge from this phase stronger than ever.

A Ray of Hope: Managing Perimenopausal Anxiety

Now, before we get too gloomy, it’s important to remember that perimenopausal anxiety is manageable. There are ways to support our mental health during this phase:

1. Mind-Body Connection: Just as your mind can influence your body, your body can influence your mind. Engaging in regular physical activity, practicing yoga, or even taking mindful walks can do wonders for reducing anxiety by grounding your nervous system. Physical movement also releases endorphins, those fabulous natural mood lifters, which can help take the edge off anxious feelings.

2. Nourishment for the Soul: Your diet isn’t just about the body – it’s also about feeding your mind and soul. Opt for a balanced diet rich in whole foods, lean proteins, and healthy fats. Omega-3 fatty acids, found in foods like salmon and flaxseeds, have been shown to support brain health and reduce anxiety.

3. The Power of “No”: Learn the art of saying no – to excessive commitments, toxic relationships, and unnecessary stressors. Creating healthy boundaries and prioritizing self-care can go a long way in managing anxiety.

4. Mindfulness and Meditation: There’s a mountain of research supporting mindfulness and meditation to soothe an anxious mind. Of course, when the mind is very anxious, mindful movement can be a better solution than seated meditation. Letting go of worries and focusing on the present moment can be supported with apps and free online resources that can guide you through mindfulness practices that soothe your anxious mind.

5. Seeking Support: Asking for help is a sign of strength, not weakness. If perimenopausal anxiety feels like an insurmountable mountain, consider seeking support from a therapist or counselor. They can provide you with tools and coping strategies tailored to your unique journey.

Perimenopausal anxiety might be an uninvited guest, but it doesn’t have to hijack your life. As you navigate this transitional phase, remember that you have the strength and resilience to weather the storm. Embrace the changes, prioritise your well-being, and celebrate each step forward.


Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Why Stress During Perimenopause Is A Massive Problem

Why Stress During Perimenopause Is A Massive Problem


                    Why Stress During Perimenopause Is A Massive Problem



Have you noticed you’re far more prone to stress during perimenopause? It’s not just the effects of being in your 40s – there’s a close link between these two factors. And most importantly, they can lead to serious health consequences if left unchecked.

In today’s episode, I’ll be discussing the these key things –

– Hormonal influences on stress

– The long-term consequences of uncontrolled stress during perimenopause


Let’s dive in to this week’s pod!


About Your Host: Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

How To Make 2023 Your ‘Year Of Youth’

How To Make 2023 Your ‘Year Of Youth’


How To Make 2023 Your ‘Year Of Youth’



The past few years have left many of us feeling drained, overwhelmed and older than we’d like. But you can make 2023 your Year Of Youth – a time for focusing on feeling energised, motivated and youthful in mind and body. In this week’s ep I outline my simple 4 step plan to help you make the most of 2023.

If you’re really wanting to up your game then check out my signature program, The Glow Protocol™️ and book in for your complimentary Anti-Ageing/Weight Loss Call to find out how I might be able to support you.

About Your Host: Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

How to enjoy the Festive Season without Feeling Like Crap

How to enjoy the Festive Season without Feeling Like Crap


How to Enjoy the Festive Season Without Feeling Like Crap



‘Tis the season to feel jolly – so why does the festive season feel more like overwhelm, exhaustion and sluggishness?? If you want to indulge in your favourite foods, drinks and activities over the holidays without feeling miserable afterwards, these tips are for you.
Celebrate the launch of my new website with 50% off my eCourse – Stress Less Lose Weight!!

Use the code LAUNCH50 on the Stress Less Lose Weight webpage!

About Your Host: Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

Easy Tips To Stay Cool & Calm Over The Holidays

Easy Tips To Stay Cool & Calm Over The Holidays

Do you find the holidays leave you feeling frazzled, overwhelmed and exhausted? Although there is plenty to enjoy over the festive season, it also comes with a heaped serving of stress for many of us. If you’re looking to keep your stress down, these tips can help you to feel calm and in control.

Simple Stress Reduction Tips For The Festive Season


Food is often overlooked when it comes to managing your stress levels. But if you kick off your day with a good serve of protein, fibre and nutrients, it can make a huge difference. A nutrient-dense breakfast means:

  • Balanced blood sugars (which help to boost energy & minimise stress and anxiety symptoms)

  • Fewer cravings throughout the day

  • Increased satiety & natural reduction of calorie intake over the day

So make sure that even if you have plans for later, you still start your day with a nourishing, filling meal.


Have you ever noticed that you feel calmer when you’re surrounded by greenery or relaxing at the beach? Nature has an amazing impact on your mental health. In fact, research suggests that as little as 20 minutes out in nature can significantly reduce stress hormone levels.

Incorporate time outdoors into your plans. If the weather allows, have your family lunch or dinner out on the back porch. Even a short walk around the block first thing in the morning can set you up for a calmer, less stressful day.


Physical activity is one of the most effective ways to manage stress & anxiety (both in the short and long term). But as the holidays are a stressful time, you want to make sure that you don’t overdo it!

Why? Intense physical activity could add to the body’s stress burden, making you feel even more frazzled. That’s why I recommend gentle to moderate forms of exercise as the main focus of the season.

My favourite options include:

  • Hiking

  • A walk around the block (bonus points if it’s with the family and/or the dog!)

  • Yoga

  • Pilates

  • Stretching

  • Tai Chi

  • Swimming

  • Dancing

Aim to move your body every day, even if it’s only for 10-15 minutes on your busier days.


You’re probably short on time, but this is worth prioritising if you want to feel more relaxed over the holidays. Studies have found that mindfulness meditation can significantly reduce cortisol levels.

Try to use it as a stress prevention technique. For example, if you know you get overwhelmed at the annual family dinner, do a short meditation before the event. This will help you to be more mindful and feel in control of your emotions.

The good news? You don’t have to meditate for hours every day to reap the benefits – even a 5 minute guided meditation can do the trick.


Socialising is fantastic for relieving stress, so make the most of this time! Connecting with people, particularly our friends and family, triggers the release of chemicals that regulate stress and anxiety.

There are two things to note here:

  1. This is about socialising with people that make you feel good. So no, small talk with a disliked relative is probably not the solution! Make sure you spend plenty of time with people who make you feel happy.

  2. Quality is key. Put down your phone, turn off the TV, and ditch the distractions for meaningful connection. Be truly present with your loved ones over this time.


Let’s jump on a FREE Anti-Ageing Strategy Call to talk about how we can get you feeling amazing in the New Year!

Book your time here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.