Anxiety
Anxiety is a symptom of menopause that can easily lead to overwhelm. This is because oestrogen is an important hormone for mental health. It acts as a neuro-modulator, which means it helps to maintain the brain’s levels of happy hormones. When hormones start to fluctuate during peri-menopause women may experience feelings of low mood, lacking purpose leading to anxiety, reduced confidence, indecisiveness and OCD type behaviours. Panic attacks are very real and they can feel extremely visceral. A couple years ago I experienced a panic attack. I had never felt anything like it before; it was frightening.
I felt the need to be sick so I got out of the van and went to the bridge. The bars felt cool to touch and I began to breathe through the heady nausea. This feeling was familiar. Then my hands started to tingle and my head began to rush; my hands contorted and would not open; I could not speak; I was extremely hot; voices around me vague and imperceptible. To those observing and caring for me it looked like a seizure. In the ambulance I remember focussing on the breath, calming my nervous system and the uncontrollable shaking subsided.It was intense and frightening and, I am very grateful for those who helped me.
Yoga and Breath work can help
The breath is important as well as learning how to manage stress. Perhaps more important are the embodiment practices and tools we learn to help us cope in stressful situations that can lead to overwhelming anxious feelings and even panic attacks. For example:
- tapping the body;
- naming what we can see, hear, feel;
- placing the feet on the earth to ground and bring ourselves back into the body.
Yoga and breath work can help to soothe the nervous system and calm the mind. The Ocean Breath or Ujjayi Pranayama is very calming and grounding. Breathe in through the nose and out through the mouth making the sound of the sea. Imagine a wave receding along the shore to the ocean. This is a technique you can practise anytime and anywhere, when anxious thoughts arise and you fall into overwhelm.
Pop it in the tool bag ready for when you may need it.
A regular yoga practice also has benefits in terms of nervous system regulation and mental health, especially as we begin to navigate the winding and unfamiliar road into menopause. A mindful movement practice helps us get out of our heads and into our bodies. Moreover, the sense of being part of a community of women on the same path sharing experience, offering support and opening up the conversation. This community can help us become more confident and step into our power embracing our Second Spring.
