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Anxiety over 50 is no joke. I’ve suffered from severe anxiety for as long as I can remember. It’s involved panic attacks while driving, heart palpitations that turned into tachycardia, and irrational fears of my car blowing up.
As you can probably tell, this article is different from the others.
I’m writing this on the assumption that you already know you have anxiety. If you’re anything like me, you need someone to say YES, anxiety sucks.
I’m not going to tell you that a few deep breaths and some chamomile tea are the answer. I mean, yay for you if that works.
What works for me are pharmaceuticals (legally prescribed, of course), a reasonably healthy lifestyle, and cognitive behavioural therapy.
Disclaimer
Before I write any more, I want you to know that I am not a medical doctor or psychotherapist. I am an expert in my own mental health experiences, but my journey and my treatment were all tailored to me. I can only speak to my own experiences with anxiety. The goal of this blog post is to help you feel less alone and to feel seen. Nothing in this blog post is meant to take the place of the advice of a qualified medical doctor.
Anxiety Over 50: It’s Complicated
Before I get too deep into this article, it’s important to mention that there are several kinds of anxiety. We could have one type of anxiety, or we could be diagnosed with multiple types.
The same goes for treatment options. In some cases, the medications that work best for us as individuals come down to body chemistry and tolerance. The type of therapists we choose (or don’t choose), the cognitive behavioural techniques we use (or decide not to use) are different for everyone.
My point is that this post is a general discussion about anxiety over 50. I’ll go over some of the reasons for anxiety in older adults, but I can’t cover every aspect of anxiety (including every diagnosis) in one blog post.
Types of anxiety include:
- Social Anxiety Disorder
- Generalized Anxiety Disorder (GAD)
- Panic Disorder
- Specific Phobias
- Obsessive-Compulsive Disorder (OCD)
- Post-Traumatic Stress Disorder (PTSD)
- Health Anxiety (Illness Anxiety Disorder/Hypochondria)
- Separation Anxiety Disorder
- Agoraphobia
- Situational Anxiety
Every anxiety diagnosis can have countless treatment options. Please consult with your medical practitioner for a proper diagnosis, including suggested treatment options.
Anxiety Over 50 – The Perimenopause Peak
If you’ve gone through or are going through perimenopause, I don’t have to tell you what the anxiety is like. It’s hell, right?
According to My Menopause Centre, “Anxiety can occur at any stage of the menopause transition. It can creep in very early during the perimenopause before your periods have changed.”
Even though it feels like nothing can be done, some things will help.
Simple lifestyle changes can make a big difference. I know…nobody wants to hear it again but regular exercise, eating a well-rounded diet, and practicing relaxation techniques like mindfulness or yoga can all help keep anxiety in check.
For some women, medical treatments like hormone therapy (HT) might be an option. They may help stabilize fluctuating hormones and ease anxiety symptoms.
Of course, it’s always best to check in with a healthcare provider to figure out what’s right for you.
If anxiety is hitting hard, cognitive-behavioral therapy (CBT) is really effective in managing both anxiety and depression during this time.
No matter what, know that you’re not alone and that there are ways to navigate this phase with more ease.
Causes of Anxiety During Perimenopause
Let’s not sugarcoat this. Perimenopause sucks. It doesn’t matter that it’s a natural part of life. It still sucks.
As estrogen levels start to decline, your brain takes notice. This is where the mood swings, irritability, and heightened anxiety stop in for a visit.
Mmmmmm Night Sweats
The physical symptoms of perimenopause are not fun, either. Hot flashes, night sweats, and restless nights can leave you feeling exhausted and on edge. And let me just say that nothing makes you feel sexier than having to dry your body off with a towel at 3 a.m.
Lack of Sleep
When you’re not getting enough sleep, even small stressors can feel like big ones, and anxiety tends to creep in more easily. It’s a frustrating cycle! Your body is changing, your sleep is disrupted, and your emotions are all over the place.
Everyday Stress!
Many women are juggling demanding jobs, taking care of aging parents, or supporting a family, all while trying to navigate these hormonal changes.
It’s no wonder anxiety (and perimenopausal rage) can hit hard during this time! With so much going on, it’s easy to feel overwhelmed, but understanding what’s happening and why can be the first step toward managing it.
That said, perimenopausal rage is a whole different beast. For me, it felt like a flame was lit from within. It happened quickly. It took away my ability to think clearly. I shouted at children at the off-leash dog park (but then apologized with the “forgive me, I’m old” card). I turned into a raging animal at a woman who suggested I leash my dogs (she was right; they should have been leashed).
It Gets Better!!
Now that I’m well into post-menopause, all of that sudden rage and roaring anxiety is gone. Yes, I still have anxiety because I have an anxiety disorder. However, it’s a much more manageable type of anxiety, if that makes sense.
On the other hand, friends of mine (who’d never been anxious a day in their lives) suddenly found themselves facing the beast without any prior experience.
Anxiety Over 50: What a Panic Attack Feels Like
For me, a panic attack feels like a wave of doom washing over my body. It comes on quickly, seemingly out of nowhere. They can be triggered by stressful situations, even long after the event has passed.
Panic disorder sometimes makes you feel like you’re going to die. The American Psychological Association defines a panic attack as “a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.”
That sounds about right to me.
During a panic attack, the body’s fight-or-flight system misfires, flooding the system with adrenaline. This can cause a racing heart, dizziness, shortness of breath, and an overwhelming sense of dread.
Even when there’s no real threat, the body reacts as if one exists, making the experience feel terrifying and inescapable.
If you’ve ever had a panic attack, you know how disorienting and exhausting it can be. But you’re not alone. Many people experience them, and there are ways to manage and reduce their frequency. Recognizing what’s happening is the first step toward regaining control.
Resources For Panic Attacks
Find Therapists and Psychologists
Anxiety and Depression Association of America
New Topic: Symptoms of Anxiety in Older Adults
Okay, now that we’ve put the reality of perimenopausal anxiety to rest (a sweaty rest), let’s talk about anxiety over 50 in more general terms.
Hitting 50 can come with some surprises, like suddenly feeling anxious for no clear reason. A lot of things can cause this shift. Physically, changes in brain chemistry (like dips in serotonin or dopamine) can mess with your mood.
Certain health issues, such as thyroid problems, heart conditions, vitamin deficiencies (especially B12 and D), and even sleep issues, can also bring on symptoms of anxiety.
On top of that, some medications list anxiety as a side effect.
Then there’s the emotional side of things. Big life changes, like retirement, losing loved ones, or feeling more isolated, can add stress and uncertainty.
Worried About a Loved One?
Unfortunately, some people don’t realize, or won’t admit, they’re experiencing anxiety or symptoms of depression.
If your loved one is experiencing any or all of the following symptoms, it might be time to consult with a healthcare professional. The individual may have an undiagnosed medical condition
Here are some signs and symptoms to watch for:
Psychological Symptoms:
- Excessive worry or fear, often about health, finances, or the future
- Increased irritability or restlessness
- Difficulty concentrating or making decisions
- Feeling overwhelmed or constantly on edge
- Catastrophic thinking (assuming the worst will happen)
Physical Symptoms:
- Fatigue or feeling exhausted easily
- Muscle tension or aches
- Increased heart rate (palpitations)
- Shortness of breath or dizziness
- Sweating, trembling, or shaking
- Gastrointestinal issues (nausea, upset stomach, diarrhea)
- Sleep disturbances (difficulty falling or staying asleep)
Behavioral Symptoms:
- Avoidance of social situations or activities they once enjoyed
- Increased dependence on family members for reassurance
- Engaging in repetitive behaviors (e.g., constantly checking things)
- Changes in appetite (eating too much or too little)
- Increased use of alcohol, medications, or other substances
If your loved one is experiencing these symptoms frequently or they interfere with daily life, it may be helpful to consult a healthcare professional.
Supplement Your Knowledge of Anxiety Over 50 With These Related Topics:
11 Medical Reasons Why The Elderly Stop Talking
Free Speech Worksheets for People Over 50
Free Hart Chart Printable For Vision Therapy Exercise
Free Executive Function Planner for Adults
Can You Develop ADHD Later in Life or Was it Always There?
Could Anxiety Over 50 Be Caused by a Medical Problem?
Possibly yes.
Certain medical conditions can act as specific triggers for anxiety in the older population. For instance, thyroid disorders, heart disease, and even vitamin deficiencies can mimic anxiety symptoms.
That’s why it’s so important to see a physician first—get a full workup to rule out underlying health challenges.
Treatment Options for Anxiety Over 50
There are several effective treatment options for anxiety in people over 50, including therapy, medication, and lifestyle changes. The right approach depends on the severity of the anxiety and personal preferences. For me, a combination of anti-depressants, anti-anxiety medications, and psychotherapy have helped tremendously.
Treatment for anxiety over 50 looks different for different people. There ar
Therapy (Cognitive Behavioral Therapy – CBT)
CBT is one of the most effective treatments for anxiety. It helps individuals identify and change negative thought patterns and behaviors that contribute to their anxiety. Sessions typically last 12–20 weeks, and many people start noticing improvements within a few weeks.
Studies show that CBT can be up to 60-80% effective in treating anxiety disorders.
Medications
Doctors may prescribe medications if therapy and lifestyle changes aren’t enough. Common options include:
- SSRIs (Selective Serotonin Reuptake Inhibitors) – Medications like sertraline (Zoloft) or escitalopram (Lexapro) help balance serotonin levels. They usually take 4–6 weeks to work.
- SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors) – Like duloxetine (Cymbalta) or venlafaxine (Effexor), these work similarly to SSRIs and also take a few weeks to take effect.
- Benzodiazepines – Medications like lorazepam (Ativan) or diazepam (Valium) work quickly but are typically used short-term due to the risk of dependence.
- Beta-blockers – These, like propranolol, help manage physical symptoms such as rapid heart rate and trembling.
Lifestyle Changes & Holistic Approaches
Regular exercise, a healthy diet, good sleep, and relaxation techniques (like meditation or deep breathing) can greatly improve anxiety. These changes don’t work overnight but can make a big difference over time.
Support Groups & Social Connections
Talking to others who understand can be incredibly helpful. Support groups, whether in person or online, provide reassurance and coping strategies.
For most people, a combination of therapy, medication (if needed), and lifestyle changes leads to significant improvement. The key is to find the right balance and give treatments enough time to work.
According to the National Institute of Mental Health, about 15% of adults over 60 suffer from an anxiety disorder.
Anxiety Over 50 – Useful Resources
I could list a number of different resources to help with anxiety, but the one I love (and use frequently) is from the Centre For Clinical Interventions.
Other helpful resources for anxiety over 50 include:
- Anxiety & Depression Association of America (ADAA)
- National Institute of Mental Health (NIMH)
- Calm AppMind (UK-based)
- Psychology Today – Therapy Locator
Final Thoughts on Anxiety Over 50
Anxiety, especially in the older population, isn’t a flaw or a sign of weakness. Many factors—age-related changes, risk factors like heart disease, a traumatic event, or even the onset of a new disability—can contribute.
It’s crucial to get the right mental health care and to remember you’re not alone. Anxiety is common across every age group, not just among younger adults.
If I can offer any advice, it’s this: keep doing the work—whether that’s therapy sessions, journaling, or staying active in your community.
Over time, you’ll build a set of tools that help you navigate anxiety more effectively, ensuring it has less of a negative impact on the life you want to live.
You’ve got this.