Managing Anxiety And Panic Attacks During Perimenopause

I was having panic attacks that came out of nowhere. My heart would race. My breathing would get shallow. I would feel like I was dying. I had never experienced anxiety like this before. My doctor explained that perimenopause can cause nervous system dysregulation which leads to anxiety and panic attacks. Once I understood what was happening, I could manage it.

How I got here

My anxiety started during perimenopause. I would feel fine and then suddenly feel terrified for no reason. My heart would race. I would feel dizzy. I would feel like something terrible was about to happen. The panic attacks were frightening and unpredictable. I went to the ER thinking I was having a heart attack but everything checked out fine. I was told I was having panic attacks but I did not understand why.

What I actually did

My doctor explained that during perimenopause, hormonal changes can affect the nervous system, leading to dysregulation. This can cause anxiety and panic attacks. She recommended several strategies. I started breathing exercises specifically designed for panic management. I reduced caffeine and alcohol which can trigger panic. I started exercising regularly which helps nervous system regulation. I started therapy to learn cognitive techniques for managing anxiety. I also started taking magnesium which helps with nervous system regulation. My doctor prescribed a low-dose anti-anxiety medication that helps during the worst episodes. Within a few months, my panic attacks decreased significantly.

What actually changed

My panic attacks became infrequent. When they do happen, I know how to manage them. My anxiety is no longer constant. I feel more in control of my nervous system. I am no longer afraid of panic attacks.

What my routine looks like now

I practice breathing exercises daily. I exercise regularly. I avoid caffeine and alcohol. I take magnesium supplements. I see a therapist regularly. I have anti-anxiety medication available if needed. I track my anxiety using PeriPlan. My nervous system is regulated and my anxiety is manageable.

If you are experiencing anxiety or panic attacks during perimenopause, know that they are caused by nervous system dysregulation and they are treatable. You are not going crazy. You do not have a heart condition. Your body is responding to hormonal changes. Breathing exercises, lifestyle changes, and sometimes medication can help. Talk to your doctor. This is not medical advice about panic attacks or anxiety. Please see a doctor about your specific symptoms.