When anxiety makes your breathing quick or shallow, try a few slow breaths through your nose and out through your mouth. Keep the pace comfortable, don’t force a deep breath, and stop if you feel lightheaded.

You can also try mindfulness, which means paying attention to what is happening in the present moment without immediately judging or trying to change it. Notice a sensation such as your feet on the floor, sounds around you, or the feeling of your breath. When your attention wanders, gently bring it back.

Deep breathing and other relaxing activities may help reduce stress and anxiety during the menopause transition. These approaches may not feel comfortable for everyone. If focusing on your breathing or body makes you feel more distressed, try another strategy instead.

For one or two weeks, jot down when anxiety appears, what was happening beforehand, and how you slept the night before. You might also note possible triggers such as hot flashes, caffeine, alcohol, medications, and major stressors.

This isn’t a diagnosis, but it can reveal patterns and give you useful information to share with a healthcare professional.

Physical activity may help ease stress and anxiety during the menopause transition. Movement doesn’t have to mean a strenuous workout. Walking, dancing, swimming, gardening, yoga, or another activity you enjoy all count.

Start with what feels manageable for your body and energy level. If anxiety makes it hard to get started, try a short stretch or a few minutes of movement and see how you feel afterward.

If you have a health condition or symptoms that affect which activities are safe for you, ask a healthcare professional for guidance.

Sleep challenges can be part of the menopause transition, even when hot flashes are not waking you up. Poor sleep can make anxious feelings harder to manage, while anxiety can also make sleep more difficult.

Aim for a consistent sleep and wake time. Try connecting your bedtime routine to a calming habit, such as dimming lights or gentle stretching.

If sleep problems continue, ask a healthcare professional what may be contributing.

Caffeine can make some people feel more anxious or on edge. If you drink coffee, tea, energy drinks, or other caffeinated beverages, notice whether your anxiety seems stronger afterward. Drinking large amounts of caffeine during the day or too close to bedtime can also make it harder to get a good night’s sleep.

You don’t necessarily have to give up caffeine completely. Consider cutting back if you consume a lot, or see whether having less affects how you feel.

If you regularly consume large amounts of caffeine, reducing it gradually may be more comfortable than stopping suddenly.

If anxiety lasts, interferes with everyday life, or leads you to avoid activities, reach out to a qualified mental health professional or your primary care provider.

Psychotherapy, medication, or both can be effective treatments for anxiety. A mental health professional can also teach you skills for regulating intense emotions. Talk with a doctor before starting, stopping, or changing any medication.