Your heart races. Breathing feels hard. You have the sense something bad is about to happen… It may be a panic attack. And yes, menopause can make them more frequent or more intense.
What is a panic attack?
A sudden surge of intense anxiety.
It often comes with strong physical symptoms: palpitations, shortness of breath, dizziness, trembling…
And above all: a feeling of uncontrollable fear.
Why during menopause?
When estrogen and progesterone drop, brain messengers (like serotonin and noradrenaline) become less stable.
Result: the nervous system reacts very quickly. Emotions spike, sometimes up to full panic.
What you might feel:
- Palpitations or chest pain
- A smothering/tight feeling
- Dizziness or trembling
- Hot flashes and sweating
- Intense fear, a feeling of “losing control”
Things that can help:
- Breathe deeply: inhale 4 sec, hold 4 sec, exhale 6 sec
- Try relaxation techniques: meditation, heart-coherence breathing, visualization…
- Track your triggers to understand them
- Move regularly: walking, yoga, swimming — whatever you enjoy
- Cut back on coffee, alcohol and other stimulants
- Eat a balanced diet to stabilize mood and energy
You’re not alone.
What you’re experiencing can feel intense, but step by step, with the right tools, you can regain control over these waves of panic.
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