How a Meditation App Helped My Perimenopause Anxiety

I was in my car in the parking lot at work, having a panic attack, and I remembered that my therapist had recommended I download a meditation app. I did not think meditation was going to help a panic attack that was happening right now. But I was desperate. I pulled up the app I had downloaded weeks ago but never used. I found a guided meditation specifically for anxiety. I put in my earbuds and I listened. By the end of that five-minute meditation, the panic attack had subsided. I was not calm exactly, but I was calmer. The racing heart had slowed down. The catastrophic thoughts had quieted. I had a tool I could use right when I needed it.

How I got here

The panic attacks had become a significant part of my perimenopause experience. I would be fine and then suddenly my body would flood with anxiety and I would feel like something terrible was happening. My therapist had suggested meditation and I had downloaded an app because she recommended it. But I had not actually used it because I thought meditation was something you had to be good at and I had no idea how to do it. I thought you had to sit quietly for a long time and clear your mind, which seemed impossible when you are in the middle of a panic attack. But out of desperation, I tried the anxiety-specific meditation.

What I actually did

After that first meditation in the parking lot, I started using the app more intentionally. I used it when I felt anxiety starting to rise. I used it in the morning to calm my nervous system before the day started. I used it at night to help me fall asleep. Week one, I was noticing that I was having fewer panic attacks. Or they were less intense. Week two, I was definitely using the meditation as a preventative tool. I was doing a meditation in the morning and that seemed to lower my baseline anxiety for the day. Week three, I was incorporating meditation into my routine. I was doing a morning meditation and an evening meditation. The app had all these different types of meditations: for anxiety, for sleep, for stress, for focus. By week four, I had found my favorite meditations and I was using them regularly. My anxiety had noticeably decreased.

What actually changed

The anxiety decreased. Not all of it, but significantly. I was having panic attacks much less frequently. When I did have anxiety, I had a tool I could use to manage it. The guided meditation made it so much easier than trying to meditate on my own. Someone was telling me what to do, where to focus my attention, how to breathe. That structure made all the difference. What did not change is that meditation is not a complete solution to perimenopause anxiety. But it is a helpful tool in combination with other strategies.

What my routine looks like now

I use the meditation app almost every day. I do a morning meditation for anxiety to set my tone for the day. I do an evening meditation for sleep to help me wind down. On days when I am particularly anxious, I do an extra meditation. The anxiety is well-managed now. I have not had a panic attack in several weeks. The baseline anxiety is much lower. I started using PeriPlan to log my anxiety levels and when I meditate, and I can see the clear correlation. On days when I meditate, my anxiety is noticeably better.

If you are struggling with anxiety during perimenopause and you have never tried meditation, I would encourage you to download a meditation app. Try a guided meditation specifically for anxiety. Do not worry about doing it right. Just follow along with the guide. Even five minutes can make a difference. What worked for me is not medical advice, and what your body needs may be completely different. Always talk to your healthcare provider about your specific situation before making changes. If your anxiety is severe or affecting your functioning, discuss that with your provider. They can help you figure out the best approach for managing your anxiety.