In the many years I've run Power Surge, I've communicated with
literally hundreds of thousands of women suffering from all
sorts of anxiety issues, and like them, and many of you, I,
too, am all too familiar with the fears, anxiety, depression
and frustrations that occur during this transitional time of
life. Fluctuating hormone levels, coupled with all the
issues associated with menopause and getting older, often
produce anxiety

* * * * * * * * * * * * * * * * * * * * *
COPING MECHANISMS FOR THE ANXIETY AND DEPRESSION
ASSOCIATED WITH MENOPAUSE
Author Unknown
* * * * * * * * * * * * * * * * * * * * *

Here are some common symtoms and basic guídelínes for ...

Copíng With Stress, Anxíety & Depressíon

Most people with anxiety disorder appear to be ín control on
the outside, but internally they are anticipating the worst.
Many people don’t realize their problems - both physical &
emotional - are anxiety related.

Common symptoms of anxiety would include:

• Nervousness
• rapid heart beat
• dizziness
• panicky feelings
• diarrhea & stomach problems.

Irrational fears about:

• losing control
• dying
• losing your mind
• embarrassing yourself
• having a heart attack.

Personality types most associated with anxiety & depression:

• extremely analytical
• emotionally sensitive
• overreacts
• sensitive to criticism
• low self-esteem
• need to appear ín control at all times
• obsessive thinking
• inner nervousness
• high expectations
• guilt ridden
• easily irritated
• worrier
• hypochondriac
• sensitive to negative stimuli

Episodes of depression are normally marked by persistent (2
or more weeks) sadness & crying, low self-esteem, bleak
world-view, guilt, change ín sleep (insomnia or
oversleeping), change ín appetite (weight loss or gain) & a
general loss of interest & pleasure ín life. Many people who
suffer from anxiety disorders slowly become depressed to
some degree. The kind of depression that most often coexists
with anxiety is DRIVEN by the anxiety. The good news is - íf
you can remember that anxiety preceded the depression, you
have a good idea as to the cause of the depression.

Here are a few guidelines you can use to help alleviate your anxiety.
Recognize and admit that you are feeling stressed & anxious.
[list]
[*] Become aware of your body’s symptoms. Don’t let them scare
you, let them talk to you.

[*] Try to pinpoint what ít ís you are anxious about. What
happened yesterday? What were you thinking about before you
went to bed? If you can’t pinpoint ít, don’t worry about ít
and move on.

[*] Give yourself permission to feel anxious about whatever
ít ís that ís bothering you. Of course I feel anxious about
this problem, anyone would. But how much anxiety ís too
much?

[*] If you do know what ít ís that ís bothering you, what can
you do to eliminate or minimize the situation ín some way so
that ít isn’t so stressful?

[*] Most importantly, how can you react differently so you
won’t be so affected by this situation?

[*] Listen to the dialogue within yourself. Are you filling
yourself full of negative thoughts about a certain
situation? What could you say to yourself that would feel
more comforting?

[*] Listen to the dialogue of those around you. Is someone
around you being negative and dragging you down with them?
If so, how could you change your reaction to their negative
attitude so that you would be less affected by them?

[*] Are you overwhelming yourself with shoulds & high
expectations? If so, which ones would you eliminate?

[*] Are you blaming someone else for your anxieties,
unhappiness, poor health, lack of success or whatever? How
can you take responsibility for yourself and make some
positive changes?

[*] Give yourself positive reinforcement for even the
smallest accomplishments.

[*] Find a source of relaxation. Whether it be in prayer,
yoga, meditation or guided imagery, the positive affects of
daily relaxation are well documented.

[*] Exercise is extremely important for people suffering from
anxiety and depression. Consult your doctor about a
reasonable schedule, pace and type for you.

[*] Take a break. Simple changes in routine can help give you
a different perspective.

[*] Treat yourself with love & respect. Watch not only your
self-dialogue, but the images you entertain. Are you
needlessly scaring yourself?

[*] Practice positive, self-loving imagery. Picture yourself
in places that make you feel good.

[*] Get busy. A healthy, fulfilled life is one well balanced
in work and play.

[*] Being depressed is NOTHING to be ashamed of. It does not
mean you are weak, mentally ill or doomed to a life of
sadness and despair. In fact, despite severity, depression
CAN be treated. Recovery from anxiety and depression is a
process. Most physical & psychological changes take time and
practice.

[*] Discuss your feelings with an informed supporter. Your
family, friends and physician can provide valuable
perspective.

[*] If your depression is severe and lasting, so that pain
and problems outweigh pleasure most of the time, it is time
to seek professional help.

[*] Anger rarely helps in any situation. Think before you
respond -what do you really want to happen in the situation?
Are you being angry over something you have no control over?

[*] Your best chance for recovery from anxiety & depression
involves a full life-style approach.
* * * * * * * * * * * * * * * * * * * * *

I know all about anxiety and depression and that it's not easily
resolved, especially during the menopausal transition.

I also know that anxiety and depression can be relentless and affect
our quality of life to the point of isolation and feelings of utter despair.
We also know that we're not always in control of our hormones, which
are often the catalysts of these emotional feelings.

BUT, if this information provokes thought and the suggestions can even
in some small way assist you in coping with your anxiety and depression
issues, it's worth saying . . . and reading.

Dearest

I had a bout of panic at bedtime last night-first time in a long while,but I knew what was causing it this time and knew how to make it go away.GOD bless everyone going through this problem.

Thank you Dearest for the information. I thought I was going crazy!! I am in menopause for a year now and seemed to be doing fine after learning through therapy that everything I was feeling was normal due to hormones. I also had found out I have hypothyroidism so my hormones were not there and I was having such panic attacks. After taking the medicine for my thyroid and having it start to get into my system and work the panic attacks subsided. Occasionally I feel one starting, but can usually control it. I had been doing well until lately I started with the palpitations and muscle pain near the heart (or so I think)and now the dizzy feeling and loss of balance. And it's not all the time - it comes and goes. I have been to the doctor for a complete physical and she found me in good health. I'm wondering if my symptoms are more pronounced because my dear aunt who lived with my mom and dad and us when I was a child passed away a few weeks ago. I am baffled as to why I am feeling so ill and ease and frightened lately. The anxiety is overwhelming me right now and I do miss my aunt. I think my menopause symptoms are more pronounced due to the grief I feel. Going through this is frightening!!

I have had 15 years of that..since I was 43....have been on a variety of antidepressants and have done hrt and bioidenticals for periods of time...all doctors saying that the smallest dose for the shortest period of time...so of course when I went off it, all the symptoms were right back...

for the past 4 years have not been on any meds...yes all the symptoms came right back... a decline of quality of life, others tell me, it wont be much longer before things settle down for me...that in the late 50s it does get better...does anyone have an opinion on this...

Hello, Angels...my worst symptoms are intense anxiety/panic attacks, heart palpitations, dizziness, feeling off balance and tight throat and chest, heavier than normal cycles. I can so relate to everything you mentioned. It is extremely frightening - especially when you feel horrible and totally panicked during an episode. I try to truly believe the mantra of THIS TOO SHALL PASS, but boy it's hard sometimes. I don't know why I feel connected to you. Maybe because I believe in angels. If you'd like someone to talk to, please feel free to email me at ccarr@myflourgarden.com. Good health and happiness in 2009.

I am brand new to this group. I am 49 and I feel I am beginning peri-menopause. On Christmas Eve I got a sudden stiff neck and this strange feeling in my head. I automatically went into anxiety mode. I was convinced there was something seriously wrong with me. I got my period that morning three days early and my husband was trying to convince me that was the problem but I got myself more and more into a state of panic. I was googling menopause and came across this site. I have b een reading it on and off for days. I try not to read it too much as now Im afraid that I will get more symptoms as I tend to get like a hyprochondriac when I get this. I do find comfort in all of your words however. It is a very scarey time...I just try hard to breathe, rest whenever I can and go on my day as usual despite the shortness of breath, racing heart......this too will pass

Dear 'Donna0627

I too would love to welcome you as I know this stage of life can be particularly trying!to say the least.This Forum is a God send filled with warm and wonderful ladies who will hold you up and give you all the support needed.It is reall a great Sisterhood

I just wanted to add a few anxiety busters.... Not that these help you overcome anxiety, but sometimes they will help you deal with the moment.

I would ask too, that anyone else have any simple little tricks they do that helps, please post....

*Hot Herbal Tea - Celestial Seasonings Chamomile, Chamomile w/honey, or Valerian Root. Somedays it will take a few cups, but it does seem to take the edge off.

*Hot Epson Salt Bath - Actually learned this by accident when I pulled my back, and was supported by another powersurge sister.

*Breathe - Take 5 long deep slow breathes, if really bad, breathe into a brown paper bag a few times.

*Walk - Take a long walk, 30 minutes if possible. For me just moving around helps, at night I have been known to go in my backyard and just walk around a little.
Breathe in the evening air.

*Powersurge - Come on line, ask for help, many of us are here, and many of have done this

*Pray & have Faith - I have actually just sat there and prayed the Lords Prayer, over and over, it does two things, most importantly you are communion w/God; and
Secondly you are redirecting your thoughts.

Please girls, post somemore... ( I am sure I will need them.... )

I'm the last person who should be posting anxiety busters since my anxiety is far from busted as I sit here and cry at my desk at work. But the smell of lavender is wonderfully relaxing.

I just wanted to add a few anxiety busters.... Not that these help you overcome anxiety, but sometimes they will help you deal with the moment.

I would ask too, that anyone else have any simple little tricks they do that helps, please post....

*Hot Herbal Tea - Celestial Seasonings Chamomile, Chamomile w/honey, or Valerian Root. Somedays it will take a few cups, but it does seem to take the edge off.

*Hot Epson Salt Bath - Actually learned this by accident when I pulled my back, and was supported by another powersurge sister.

*Breathe - Take 5 long deep slow breathes, if really bad, breathe into a brown paper bag a few times.

*Walk - Take a long walk, 30 minutes if possible. For me just moving around helps, at night I have been known to go in my backyard and just walk around a little.
Breathe in the evening air.

*Powersurge - Come on line, ask for help, many of us are here, and many of have done this

*Pray & have Faith - I have actually just sat there and prayed the Lords Prayer, over and over, it does two things, most importantly you are communion w/God; and
Secondly you are redirecting your thoughts.

Please girls, post somemore... ( I am sure I will need them.... )

In the many years I've run Power Surge, I've communicated with
literally hundreds of thousands of women suffering from all
sorts of anxiety issues, and like them, and many of you, I,
too, am all too familiar with the fears, anxiety, depression
and frustrations that occur during this transitional time of
life. Fluctuating hormone levels, coupled with all the
issues associated with menopause and getting older, often
produce anxiety

* * * * * * * * * * * * * * * * * * * * *
COPING MECHANISMS FOR THE ANXIETY AND DEPRESSION
ASSOCIATED WITH MENOPAUSE
Author Unknown
* * * * * * * * * * * * * * * * * * * * *

Here are some common symtoms and basic guídelínes for ...

Copíng With Stress, Anxíety & Depressíon

Most people with anxiety disorder appear to be ín control on
the outside, but internally they are anticipating the worst.
Many people don’t realize their problems - both physical &
emotional - are anxiety related.

Common symptoms of anxiety would include:

• Nervousness
• rapid heart beat
• dizziness
• panicky feelings
• diarrhea & stomach problems.

Irrational fears about:

• losing control
• dying
• losing your mind
• embarrassing yourself
• having a heart attack.

Personality types most associated with anxiety & depression:

• extremely analytical
• emotionally sensitive
• overreacts
• sensitive to criticism
• low self-esteem
• need to appear ín control at all times
• obsessive thinking
• inner nervousness
• high expectations
• guilt ridden
• easily irritated
• worrier
• hypochondriac
• sensitive to negative stimuli

Episodes of depression are normally marked by persistent (2
or more weeks) sadness & crying, low self-esteem, bleak
world-view, guilt, change ín sleep (insomnia or
oversleeping), change ín appetite (weight loss or gain) & a
general loss of interest & pleasure ín life. Many people who
suffer from anxiety disorders slowly become depressed to
some degree. The kind of depression that most often coexists
with anxiety is DRIVEN by the anxiety. The good news is - íf
you can remember that anxiety preceded the depression, you
have a good idea as to the cause of the depression.

Here are a few guidelines you can use to help alleviate your anxiety.
Recognize and admit that you are feeling stressed & anxious.

[*] Become aware of your body’s symptoms. Don’t let them scare
you, let them talk to you.

[*] Try to pinpoint what ít ís you are anxious about. What
happened yesterday? What were you thinking about before you
went to bed? If you can’t pinpoint ít, don’t worry about ít
and move on.

[*] Give yourself permission to feel anxious about whatever
ít ís that ís bothering you. Of course I feel anxious about
this problem, anyone would. But how much anxiety ís too
much?

[*] If you do know what ít ís that ís bothering you, what can
you do to eliminate or minimize the situation ín some way so
that ít isn’t so stressful?

[*] Most importantly, how can you react differently so you
won’t be so affected by this situation?

[*] Listen to the dialogue within yourself. Are you filling
yourself full of negative thoughts about a certain
situation? What could you say to yourself that would feel
more comforting?

[*] Listen to the dialogue of those around you. Is someone
around you being negative and dragging you down with them?
If so, how could you change your reaction to their negative
attitude so that you would be less affected by them?

[*] Are you overwhelming yourself with shoulds & high
expectations? If so, which ones would you eliminate?

[*] Are you blaming someone else for your anxieties,
unhappiness, poor health, lack of success or whatever? How
can you take responsibility for yourself and make some
positive changes?

[*] Give yourself positive reinforcement for even the
smallest accomplishments.

[*] Find a source of relaxation. Whether it be in prayer,
yoga, meditation or guided imagery, the positive affects of
daily relaxation are well documented.

[*] Exercise is extremely important for people suffering from
anxiety and depression. Consult your doctor about a
reasonable schedule, pace and type for you.

[*] Take a break. Simple changes in routine can help give you
a different perspective.

[*] Treat yourself with love & respect. Watch not only your
self-dialogue, but the images you entertain. Are you
needlessly scaring yourself?

[*] Practice positive, self-loving imagery. Picture yourself
in places that make you feel good.

[*] Get busy. A healthy, fulfilled life is one well balanced
in work and play.

[*] Being depressed is NOTHING to be ashamed of. It does not
mean you are weak, mentally ill or doomed to a life of
sadness and despair. In fact, despite severity, depression
CAN be treated. Recovery from anxiety and depression is a
process. Most physical & psychological changes take time and
practice.

[*] Discuss your feelings with an informed supporter. Your
family, friends and physician can provide valuable
perspective.

[*] If your depression is severe and lasting, so that pain
and problems outweigh pleasure most of the time, it is time
to seek professional help.

[*] Anger rarely helps in any situation. Think before you
respond -what do you really want to happen in the situation?
Are you being angry over something you have no control over?

[*] Your best chance for recovery from anxiety & depression
involves a full life-style approach.


* * * * * * * * * * * * * * * * * * * * *

I know all about anxiety and depression and that it's not easily
resolved, especially during the menopausal transition.

I also know that anxiety and depression can be relentless and affect
our quality of life to the point of isolation and feelings of utter despair.
We also know that we're not always in control of our hormones, which
are often the catalysts of these emotional feelings.

BUT, if this information provokes thought and the suggestions can even
in some small way assist you in coping with your anxiety and depression
issues, it's worth saying . . . and reading.

Dearest

I just wanted to add a few anxiety busters.... Not that these help you overcome anxiety, but sometimes they will help you deal with the moment.

I would ask too, that anyone else have any simple little tricks they do that helps, please post....

*Hot Herbal Tea - Celestial Seasonings Chamomile, Chamomile w/honey, or Valerian Root. Somedays it will take a few cups, but it does seem to take the edge off.

*Hot Epson Salt Bath - Actually learned this by accident when I pulled my back, and was supported by another powersurge sister.

*Breathe - Take 5 long deep slow breathes, if really bad, breathe into a brown paper bag a few times.

*Walk - Take a long walk, 30 minutes if possible. For me just moving around helps, at night I have been known to go in my backyard and just walk around a little.
Breathe in the evening air.

*Powersurge - Come on line, ask for help, many of us are here, and many of have done this

*Pray & have Faith - I have actually just sat there and prayed the Lords Prayer, over and over, it does two things, most importantly you are communion w/God; and
Secondly you are redirecting your thoughts.

Please girls, post somemore... ( I am sure I will need them.... )

I have had 15 years of that..since I was 43....have been on a variety of antidepressants and have done hrt and bioidenticals for periods of time...all doctors saying that the smallest dose for the shortest period of time...so of course when I went off it, all the symptoms were right back...

for the past 4 years have not been on any meds...yes all the symptoms came right back... a decline of quality of life, others tell me, it wont be much longer before things settle down for me...that in the late 50s it does get better...does anyone have an opinion on this...