Brain training the anxious menopausal brain

Menopause is a pivotal time in a woman’s life, marked not just by physical changes, but also emotional and psychological shifts. Many women find themselves facing heightened anxiety during this period, which can feel overwhelming, isolating and at times, inexplicable.

If you’re reading this and nodding in agreement, you are not alone. 

Anxiety during menopause is a very real experience and much of it can be attributed to hormonal fluctuations.

The hormone oestrogen plays a critical role in regulating mood. As oestrogen levels decline during menopause, many women experience increased anxiety, mood changes and even depression. This isn’t a sign of personal weakness or failure, it’s a biological response to the changes happening within the body. The good news is that anxiety can be managed and there are effective strategies that can help women regain a sense of control.

Understanding the mind’s negativity bias

One of the key challenges in managing anxiety is breaking out of negative thinking patterns. Our brains are naturally wired to focus on threats, this is known as the negativity bias, an evolutionary trait that once helped our ancestors stay alive by avoiding danger. However, in the modern world, this bias often leads to a cycle of negative thinking, especially when we are already feeling vulnerable due to the changes associated with menopause.

Here’s an interesting fact: the human mind cannot process negatives well. For example, if I say, “Don’t think of a red jumper,” what’s the first thing that comes to mind? The red jumper, of course. This is because our brains are wired to focus on the subject, not the negation. When we say, “I don’t want to feel anxious” or “I don’t want to be in pain,” our minds focus on the anxiety and pain rather than their absence.

The power of positive framing

To break this cycle, it’s crucial to reframe your thoughts and focus on what you do want. Instead of telling yourself, “I don’t want to feel anxious,” try saying, “I want to feel calm and in control.” This simple shift in language has a powerful effect on the brain. When you focus on positive outcomes, you are training your mind to seek them out.

This is where the concept of reticular activation comes into play. The reticular activating system (RAS) is a network of neurons in the brain that filters information and helps us focus on what we deem important. Think of it as a radar that scans the environment for anything that matches the signals we send it. If you constantly think about negative outcomes — like anxiety, pain or failure — your brain will hone in on these things. However, if you shift your focus to positive goals, your RAS will begin to seek out opportunities and solutions aligned with those goals.

For example, if you tell your brain, “I want to find moments of calm today,” your RAS will start filtering your environment to pick up on those moments, whether it's the sound of birds outside your window or the brief respite of a quiet room. Over time, this process helps to create new thought patterns that reduce anxiety.

Tips for managing anxiety during menopause

Now that we understand the science behind our thinking, let’s explore some practical strategies for managing anxiety during menopause:

Practice mindfulness:

Mindfulness helps anchor you in the present moment, reducing anxiety by preventing the mind from spiralling into worry about the future or dwelling on the past. Incorporating simple mindfulness techniques like deep breathing, body scans, or guided meditation can significantly reduce anxiety.

Positive visualisation:

Spend time each day visualising how you want to feel. Picture yourself calm, happy and in control. By repeatedly sending these positive signals to your brain, you train your RAS to focus on those outcomes.

Challenge negative thoughts:

When you catch yourself thinking, “I’m going to fail” or “This is too much,” pause and reframe the thought. Ask yourself, “What do I want to happen instead?” and focus on that.

Daily gratitude practice:

Focusing on what you are grateful for each day can shift your mindset from anxiety to contentment. This practice trains your brain to notice the positive aspects of your life, helping to counterbalance negative thinking patterns.

Get physical:

Exercise is a fantastic way to reduce anxiety. Even a short walk can help regulate mood by releasing endorphins, the body’s natural “feel-good” chemicals. Additionally, engaging in regular physical activity supports overall health, which is particularly important during menopause.

Connect with others:

Isolation can exacerbate anxiety, so it’s essential to maintain social connections. Whether through family, friends, or support groups, sharing your experiences with others can help you feel less alone and provide emotional relief.

Moving forward with confidence

Menopause is a time of transition and with it comes challenges, including heightened anxiety. However, by understanding how your brain works and implementing these strategies, you can regain a sense of control and improve your emotional well-being. 

Remember, focusing on what you do want, whether it’s peace, joy, or calm, will lead your brain to find opportunities for those outcomes. It’s about shifting your perspective, retraining your brain, and empowering yourself to navigate this phase of life with confidence and clarity.