Stress during Menopause

Stress during menopause is a reality for many many women but it’s about more than feeling overwhelmed and that you can't cope with what life is throwing at you.

This stress you may be feeling is a physiological response driven by hormonal changes. As estrogen levels decline, the body becomes more sensitive to stress and that’s partly because estrogen plays a key role in regulating cortisol, the primary stress hormone. Without this buffering effect, many women find that what they once handled with ease now feels insurmountable. Dr. JoAnn Pinkerton, former executive director of the North American Menopause Society, explains, "Estrogen has a calming effect on the brain, and as levels drop, women may experience heightened anxiety, mood swings, and difficulty coping with stress."

This stress response isn’t just emotional however, it’s also physical. Research shows that menopause is linked to increased inflammation, which can be exacerbated by chronic stress. A study published in Psychoneuroendocrinology found that women in perimenopause had higher levels of inflammatory markers when exposed to stress compared to premenopausal women. This means stress isn’t just making you feel frazzled; it could be contributing to joint pain, fatigue, and even cardiovascular risk. The problem with this type of stress is that these high inflammation levels cause our bodies to hold on to fat in a protective way which in turn often becomes a source of stress for women. We all know through experience that the more stressed we are, the less we sleep - which in turn leaves us without energy to complete our daily tasks - another source of stress. It feels relentless. We’re literally trapped in a vicious circle…. and it’s stressful!

Beyond the science

Beyond the science, the lived experience of stress in menopause is deeply personal. Many women juggle work, family, aging parents, and have to learn to cope with their changing bodies and menopausal symptoms, all while battling night sweats and brain fog. The vicious circle of stress is very real and very common in menopause:   divorce rates, separations, leaving work and suicide attempts are very high in this period of transition but stress can be managed with the right tools. Please ask for help, don't spiral or give up.

Small, consistent changes can make a big difference however, so think about incorporating exercise, mindfulness, green time or talking about it with friends or a counsellor.

When you exercise, your body responds by releasing endorphins which are often referred to as the ‘body’s natural painkillers’ and ‘mood boosters’. These chemicals interact with receptors in the brain, reducing the perception of stress and triggering a positive feeling, often called the "runner’s high." The benefits go beyond just endorphins. Exercise also increases levels of serotonin and dopamine which are neurotransmitters that help improve mood and reduce feelings of anxiety and depression. A study published in Menopause found that women who engaged in regular physical activity reported lower stress levels, better sleep, and improved overall well-being compared to those who were sedentary

Mindfulness techniques, deep breathing, journaling, practicing gratitude,  have all been shown to reduce stress hormones and the beauty of mindfulness is that it doesn’t require a huge time commitment. Even a few minutes of deep breathing, gratitude, or mindful movement can create a shift. The key is consistency and making mindfulness a small but regular part of daily life 

“Green time” (spending time in nature) is a powerful way to lower stress,  and research consistently shows that being in natural environments reduces cortisol levels, lowers blood pressure, and enhances overall well-being. A study published in Frontiers in Psychology found that spending just 20 minutes in nature significantly reduced cortisol, the body’s main stress hormone.

'A problem shared is a problem halved' so perhaps most importantly, a way to reduce stress is by talking about it whether you choose to do it with friends, a therapist, or a support group, talking about it can break the isolation and remind you that you’re not alone.

Menopause is often framed as something to endure, but it’s also an opportunity to recalibrate, to put yourself first in ways you may not have before. Stress may be inevitable, but suffering in silence doesn’t have to be. Understanding what’s happening in your body and having tools to manage it can make this transition not just survivable, but a time of strength and renewal.

My MenoThrive course may be just what you are looking for.