24 Apr Panic Attacks: Is Menopause to Blame?

 

As you’ve likely experienced, hormones get a little out of balance in the years leading up to menopause and during menopause itself.

 

Okay, I won’t sugar coat it––hormones, particularly estrogen and progesterone, go veritably crazy! While this phase of life is relatively mild for some women, other women experience intense symptoms, including severe hot flashes, weight gain, anxiety, and panic attacks. 

 

According to one source, women are more susceptible to panic and anxiety than men, and the tendency to experience one or both increases with age. Indeed, hormonal changes may precipitate attacks.

 

If you’re no stranger to panic attacks, then this article will likely resonate with you, and I hope it helps you find some relief from the suffering they inflict. If you experienced a panic attack for the first time and you’re in the age of menopause, read on to learn more about this condition and how you can manage it naturally. 

 

Panic Attacks vs Anxiety

 

It’s not uncommon to confuse these two terms. They’re closely related in their physiological, mental, and emotional impact. The difference lies mostly in rate of onset and degree of intensity. 

 

A panic attack comes on suddenly, often unexpectedly, in response to a trigger, which may not be easily apparent. In many cases, it may feel as though panic arises out of thin air. Symptoms include alarming physiological responses, such as rapidly increased heart rate, sweating, overwhelming fear, shortness of breath, and/or nausea. If you’ve ever experienced a panic attack, you know exactly what I’m talking about. If there’s any doubt, it is likely anxiety.

 

Anxiety is a more gradual response to a particular situation or event. While it may involve similar symptoms of panic, it’s usually less intense, making self-regulation somewhat more accessible.

 

Managing Panic Attacks in the Moment

 

Panic attacks can be terrifying. They come on suddenly with a host of alarming physical symptoms that feel beyond your ability to manage. Self-regulation can be overwhelmingly difficult. If there’s someone nearby to help, it’s always a good idea to ask for support in any way possible.

 

Then, follow these steps to manage it in the moment:

 

• Acknowledge that you’re having a panic attack. It may feel as though your body is going against you, and that’s where the heart of the fear resides. It’s important to recognize that you’re having a panic attack, and that you have tools to help you manage it.

 

• Move to a space that feels safe, if possible. If fresh air typically helps you get your bearings in stressful or frightening situations, get outside. If not, then a comfortable and familiar space, such as your bedroom, is ideal.

 

• Practice controlled breathing. Hyperventilation is common, so slowing down your breathing can help regulate your nervous system. Counting or humming with each breath helps focus your attention and regulate inhalations and exhalations. For example, start by counting to three or five with each in-breath and out-breath until your breathing returns to a more natural rhythm. 

 

• Your doctor may prescribe medication for panic attacks. While that can help temporarily, if you’re after a long-term sustainable solution, they may not be the most effective choice. However, always discuss options with your doctor and know the risks involved with either taking them or not taking them.

 

Common Triggers

 

Insufficient sleep, stimulants such as caffeine and nicotine, or situations and people who trigger stress can exacerbate panic and anxiety. Read on to find out how to manage panic attacks before they occur.

 

Natural Prevention of Panic Attacks

 

Avoiding or reducing triggers is a great first step. But there are natural therapies that can also help your sympathetic nervous system learn to relax and your mind learn to regulate itself. 

 

Bear in mind that we want a healthy and responsive sympathetic nervous system, so what we want to teach the body to do is respond when it’s appropriate, such as in the event of an actual dangerous situation.

 

Reiki is one such therapy that employs energy channeling to help balance and restore the nervous system that goes into fight or flight mode during stressful situations. 

 

Hypnosis is another non-intrusive therapy. It’s a gentle method for accessing the subconscious mind to bring forth insights that, over time, help rewire the brain’s neural circuitry that associates certain events, people, or situations with stress, panic, or fear.

 

As an experienced hypnosis practitioner and Reiki master, I offer both therapies to women going through menopause. I’ve also personally navigated the hormonal shift and discovered that these two techniques have been incredibly helpful for helping me self-regulate.

 

I’m located in Durham Region, serving clients in Clarington and surrounding areas. Feel free to contact me for a consultation or to schedule an appointment. I look forward to hearing from you.

 

And by the way, many women experiencing panic feel ashamed and may keep it on the down-low. Please know you’re not alone, that your fear is normal, and help is available.