What Are the Best Natural Remedies for Perimenopause Anxiety?

Healthy plant-based meal for managing hormone balance during hrt during perimenopause.

What Are the Best Natural Remedies for Perimenopause Anxiety?

Healthy plant-based meal for managing hormone balance during hrt during perimenopause.

In this Article

Lifestyle ChangesImplement morning sunlight exposure, limit caffeine, establish a bedtime routine, and ensure a dark bedroom to promote better sleep and reduced anxiety levels.
Natural Herbal RemediesConsider incorporating valerian root, licorice root, black cohosh, and ashwagandha in your routine to help alleviate anxiety symptoms.
Supplements and VitaminsMagnesium, 5-HTP, and a theanine and lemon balm complex can support relaxation and improve sleep quality.
AcupunctureRegular acupuncture sessions can help restore energy flow and promote balance, potentially alleviating anxiety during perimenopause.
Dietary ChangesEmbrace a plant-based, high-fiber diet rich in phytoestrogens and lean protein sources to support overall well-being.
Exercise and Physical ActivityEngage in regular exercise, including aerobic activities, strength training, and mind-body practices like yoga or Tai Chi, to improve mood and reduce stress levels.
Stress ManagementIncorporate mindfulness meditation, deep breathing exercises, and progressive muscle relaxation to calm the mind and alleviate anxiety symptoms.
Gut HealthMaintain a healthy gut microbiome through dietary changes, probiotic supplements, and stress management to alleviate digestive issues and mood swings.
Mind-Body ConnectionExplore practices like meditation, yoga, and deep breathing exercises to address the mind-body connection and promote a sense of calm.
Environmental ToxinsMinimize exposure to endocrine-disrupting chemicals (EDCs) by opting for natural, eco-friendly alternatives and prioritizing organic foods.
Sleep HygieneEstablish good sleep hygiene and maintain a consistent circadian rhythm to promote restful sleep and reduce anxiety levels.
Social SupportBuild and maintain relationships with friends, family members, or support groups to find solace and share experiences during perimenopause.

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As a healer, acupuncturist, and Joyful Aging Expert, I’ve witnessed firsthand the challenges that women face during the transitional phase of perimenopause. One of the most common concerns among my clients is managing hrt during perimenopause anxiety – that nagging, overwhelming feeling of worry and unease that can accompany the hormonal shifts of this stage.

Before we dive into the natural remedies, let’s briefly discuss what perimenopause entails. Perimenopause is the transitional period leading up to menopause, typically lasting several years. During this time, fluctuating hormone levels can trigger a range of symptoms, including hot flashes, night sweats, irregular periods, sleep disturbances, vaginal dryness, and yes, anxiety.

While hormone replacement therapy (HRT) is an option for some women, many prefer to explore natural alternatives to alleviate their symptoms, including anxiety. That’s where this comprehensive guide comes in – we’ll explore a holistic approach to managing perimenopause anxiety without relying solely on medication.

Lifestyle Changes for Managing Perimenopause Anxiety

Sometimes, the simplest adjustments can make a significant difference in managing anxiety during perimenopause. Here are a few lifestyle changes to consider:

Morning Sunlight Exposure

Exposure to natural light in the morning can help regulate your body’s circadian rhythm and support melatonin production, promoting better sleep and reducing anxiety levels.

Limiting Caffeine Consumption

While that morning cup of coffee might seem like a lifeline, caffeine can disrupt sleep patterns and exacerbate anxiety symptoms. Try limiting your intake or switching to decaf alternatives.

Establishing a Bedtime Routine

Creating a relaxing pre-sleep routine can signal to your body that it’s time to wind down. This could include taking a warm bath, practicing gentle yoga, or engaging in light reading.

Ensuring a Dark Bedroom

Darkness triggers the release of melatonin, the sleep hormone. Invest in blackout curtains or an eye mask to create a sleep-conducive environment and promote better rest.

Natural Herbal Remedies for Perimenopause Anxiety

Healthy plant-based meal for managing hormone balance during hrt during perimenopause.

Herbal remedies have been used for centuries to alleviate various ailments, and some have shown promise in managing perimenopause anxiety. Let’s explore a few:

Valerian Root

Valerian root is known for its interaction with GABA, a neurotransmitter that promotes relaxation and sleep. It can help calm the mind and alleviate anxiety symptoms.

Licorice Root

This herb has been studied for its potential to relieve hot flashes and improve sexual health, both of which can contribute to anxiety during perimenopause.

Black Cohosh

Black cohosh has been extensively researched for its ability to alleviate hot flashes, depression, and other menopause symptoms. It may also help manage anxiety levels.


An adaptogenic herb in Ayurvedic medicine, ashwagandha has been shown to improve sleep quality and reduce anxiety levels, making it a potential ally during perimenopause.

Supplements and Vitamins for Perimenopause Anxiety Relief

In addition to herbs, certain supplements and vitamins may aid in managing perimenopause anxiety:


Magnesium plays a crucial role in sleep and relaxation. Supplementing with this mineral can help promote a sense of calm and alleviate anxiety symptoms.


5-HTP (5-Hydroxytryptophan) is a precursor to serotonin, the “feel-good” neurotransmitter. It may help regulate mood and alleviate anxiety during perimenopause.

Theanine and Lemon Balm Complex

This combination of theanine (an amino acid found in green tea) and lemon balm can promote relaxation and improve sleep quality, both of which are essential for managing anxiety.

Acupuncture for Perimenopause Anxiety

Acupuncture, a traditional Chinese medicine practice, has been used for centuries to address various health concerns, including menopause symptoms. This alternative treatment may be effective in alleviating hot flashes, sleep disturbances, and anxiety during perimenopause.

By stimulating specific points on the body with fine needles, acupuncture is believed to restore the body’s energy flow and promote balance. Many of my clients have reported significant improvements in their anxiety levels after incorporating regular acupuncture sessions into their routine.

Dietary Changes for Perimenopause Anxiety Management

What we eat can significantly impact our physical and mental well-being, including our anxiety levels during perimenopause. Here are a few dietary considerations:

Plant-based Diets

Plant-based diets rich in phytoestrogens (plant compounds that mimic the effects of estrogen) can help alleviate some perimenopause symptoms, including anxiety. Foods like soy, flaxseeds, and legumes are excellent sources of phytoestrogens.

High-fiber Diets

Studies have shown an association between high-fiber diets and a lower risk of depression in women during perimenopause. Fiber-rich foods like fruits, vegetables, and whole grains can support gut health and promote overall well-being.

Protein Intake

Adequate protein intake is essential for overall health and may be particularly beneficial for managing weight and body fat during perimenopause. Lean protein sources like fish, poultry, and plant-based proteins can help maintain a balanced diet.

Additional Tips and Lifestyle Changes

While the remedies mentioned above can be powerful allies in managing perimenopause anxiety, there are additional lifestyle changes that can complement your efforts:

Exercise and Physical Activity

Regular exercise has numerous benefits, including improved mood, better sleep, and reduced stress levels – all of which can contribute to lower anxiety during perimenopause. Aim for a combination of aerobic activities, strength training, and mind-body practices like yoga or Tai Chi.

Stress Management

Techniques like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help calm the mind and alleviate anxiety symptoms. Prioritizing self-care and setting realistic boundaries can also contribute to better stress management during this transitional phase.

The Role of Gut Health in Perimenopause Anxiety

Recent research has shed light on the intricate connection between gut health and overall well-being, including mental health. During perimenopause, hormonal fluctuations can disrupt the delicate balance of gut bacteria, potentially leading to digestive issues, inflammation, and even anxiety.

Maintaining a healthy gut microbiome through dietary changes, probiotic supplements, and stress management can help alleviate symptoms like bloating, digestive discomfort, and mood swings associated with perimenopause anxiety.

Mind-Body Connection for Perimenopause Anxiety

The mind and body are inextricably linked, and addressing both components can be crucial in managing perimenopause anxiety. Practices like meditation, yoga, and deep breathing exercises can help quiet the mind and promote a sense of calm.

These mind-body techniques not only alleviate anxiety but can also help manage stress, mood swings, and other perimenopause symptoms. Incorporating them into your daily routine can create a holistic approach to navigating this transitional phase with greater ease and resilience.

 Woman practicing yoga as a natural remedy for anxiety during hrt during perimenopause.

Environmental Toxins and Hormone Balance

While often overlooked, environmental toxins can potentially disrupt hormone balance and exacerbate perimenopause symptoms, including anxiety. Endocrine-disrupting chemicals (EDCs) found in certain personal care products, cleaning supplies, and food packaging can interfere with the body’s hormonal systems.

To minimize exposure, opt for natural, eco-friendly alternatives, and prioritize organic foods whenever possible. This simple step can help support your body’s delicate hormonal balance during perimenopause and potentially alleviate anxiety symptoms.

Sleep Hygiene and Circadian Rhythm

Sleep disturbances are a common complaint during perimenopause, and lack of quality sleep can significantly contribute to anxiety levels. Establishing good sleep hygiene and maintaining a consistent circadian rhythm (the body’s internal clock) can be game-changers.

Create a sleep-conducive environment by keeping your bedroom cool, dark, and free from electronic devices. Establish a consistent bedtime routine and avoid screens before bed, as the blue light can disrupt melatonin production and hinder restful sleep.

The Impact of Social Support

Facing the challenges of perimenopause can feel isolating, but having a strong support system can make a world of difference. Building and maintaining relationships with friends, family members, or support groups can provide a safe space to share your experiences and find solace in knowing you’re not alone.

Additionally, seeking guidance from healthcare providers who specialize in women’s health and perimenopause can provide valuable insights, personalized recommendations, and a compassionate ear when you need it most.

The Role of Stress Management

Stress and anxiety often go hand-in-hand, and during the tumultuous phase of perimenopause, it’s essential to prioritize stress management techniques to alleviate anxiety symptoms. Here are some effective strategies to consider:

Mindfulness and Meditation

Mindfulness practices, such as meditation, can be powerful tools for calming the mind and reducing anxiety levels. By focusing on the present moment and cultivating a non-judgmental awareness, you can break free from the cycle of anxious thoughts and find a sense of inner peace.

Apps like Calm, Headspace, and Insight Timer offer guided meditations specifically designed for managing stress and anxiety, making it easier to incorporate this practice into your daily routine.

Deep Breathing Exercises

When anxiety strikes, our breathing patterns can become shallow and rapid, exacerbating the physical symptoms of stress. Deep breathing exercises, like diaphragmatic breathing or the 4-7-8 technique, can help restore a sense of calm by activating the body’s relaxation response.

Take a few minutes throughout the day to pause and consciously focus on your breath – you may be surprised by the immediate relief it can provide.

Prioritizing Self-Care

During perimenopause, it’s crucial to prioritize self-care and set realistic boundaries. This could mean saying “no” to additional commitments, delegating tasks, or simply carving out time for activities that bring you joy and relaxation.

Whether it’s indulging in a warm bath, reading a good book, or spending time in nature, make self-care a non-negotiable part of your routine. You’ll be better equipped to manage anxiety when you’re nurturing your physical, emotional, and mental well-being.

Setting Realistic Boundaries

Feeling overwhelmed and stretched too thin can exacerbate anxiety during perimenopause. Learn to set healthy boundaries by communicating your needs clearly and respectfully to those around you.

Recognize your limitations and don’t hesitate to ask for help or support when needed. Letting go of the need to be a “superwoman” can be incredibly liberating and help alleviate unnecessary stress and anxiety.

The Connection Between Perimenopause and Mental Health

 Meditation session for managing stress and anxiety during hrt during perimenopause.

While the physical symptoms of perimenopause are well-documented, the impact on mental health is often overlooked. Hormonal fluctuations during this transitional phase can increase the risk of depression, anxiety, and mood disorders.

It’s crucial to address these mental health concerns proactively and seek professional help if needed. A therapist or counselor specializing in women’s health can provide valuable coping strategies and guidance.

Additionally, incorporating natural remedies and lifestyle changes can help manage symptoms of depression and anxiety, fostering a more positive and balanced mental state during perimenopause.

The Importance of Self-Care

As you manage perimenopause anxiety, remember the importance of self-care. This isn’t a selfish indulgence; it’s an essential practice that allows you to show up as your best self, both physically and emotionally.

Prioritize your personal needs, set realistic boundaries, and engage in activities that bring you joy and fulfillment. Whether it’s pursuing a creative hobby, practicing gentle movement, or simply taking a few moments each day to savor a cup of tea in silence, these small acts of self-care can have a profound impact on your overall well-being.

Embrace this transitional phase as an opportunity for growth, self-discovery, and a deeper connection with your inner wisdom. With patience, self-compassion, and a holistic approach, you can navigate perimenopause anxiety with grace and resilience.

Recommended Products

As a holistic health practitioner, I understand the importance of incorporating high-quality, natural products into your self-care routine. That’s why I recommend the Regenerate Serum, a  botanical-based skincare and wellness solutions designed to support your journey through perimenopause and beyond.

This luxurious, fast-absorbing serum combines the power of Reishi mushroom and Centella asiatica to support skin rejuvenation and overall well-being. Reishi, known as the “mushroom of immortality,” is a potent adaptogen that can help regulate stress responses and promote a sense of calm. Centella, rich in antioxidants and anti-inflammatory properties, helps soothe and nourish the skin.


Common symptoms of perimenopause anxiety include excessive worry, restlessness, irritability, difficulty concentrating, muscle tension, and sleep disturbances. These symptoms can range from mild to severe and may fluctuate throughout the perimenopause transition.

Lifestyle changes like getting enough sleep, exercising regularly, maintaining a balanced diet, and practicing stress management techniques can all contribute to alleviating perimenopause anxiety. Making simple adjustments to your daily routine can have a profound impact on your overall well-being.

Some of the most effective herbal remedies for perimenopause anxiety include valerian root, licorice root, black cohosh, and ashwagandha. These herbs have been traditionally used to promote relaxation, improve sleep quality, and alleviate anxiety and depression symptoms.

Yes, certain supplements and vitamins like magnesium, 5-HTP, and a theanine and lemon balm complex can help manage perimenopause anxiety. These natural supplements work by promoting relaxation, regulating mood, and supporting better sleep.

Acupuncture, a traditional Chinese medicine practice, has shown promising results in alleviating various perimenopause symptoms, including anxiety, hot flashes, and sleep disturbances. It’s considered a safe and effective alternative treatment for managing perimenopause-related concerns.

A balanced diet rich in plant-based foods, high-fiber sources, and lean proteins can help manage perimenopause anxiety. Certain dietary components, like phytoestrogens and omega-3 fatty acids, have been linked to improved mood and reduced anxiety during this transitional phase.


As you go through the often-challenging phase of perimenopause, remember that anxiety is a common experience, but it doesn’t have to define your experience. By incorporating a holistic approach that combines natural remedies, lifestyle changes, and self-care practices, you can find relief and manage anxiety symptoms with grace and resilience.

Experiment with different techniques and find what works best for you. Whether it’s herbal supplements, yoga, or simply prioritizing self-care, the key is to listen to your body’s needs and remain open to the wisdom that this transitional phase offers.

Embrace the support of loved ones, seek professional guidance when needed, and remember that you are not alone in this journey. With patience, self-compassion, and a commitment to your overall well-being, you can navigate perimenopause anxiety and emerge on the other side with a deeper sense of empowerment and joy.

Self-care is an essential aspect of my philosophy, and it’s why I have created products such as my Essential Mist. This invigorating mist is composed of a White Tea and Rosewater base with a reparative blend of Prebiotics and East Asian Medicinal plants of Ginseng and Tremella, which helps combat stress, dehydration, and fatigue. Additionally, I offer consultations for those who are looking to further prioritize their self-care and wellness journey.

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