I suffer from the same health anxiety rules my days i try to remind myself it's the hormones and prayers I'm still resisting using hrt

Limit or cut sugar, it has helped tremendously

It's brutal isn't it. I take Ativan when I can't stand it anymore. I exercise (run) and do yoga. This type of anxiety doesn't appear to respond well. I just keep reading about others who made it to menopause. Wish I could help. I wouldtake my own advice.

I try to breathe and just slow down. Crochet. Talk to God and listen to His answers. :-)
I hope you feel better soon. (((Hug)))

Try integrating meditation into your life to help you become more mindful.

If you live in a state where marijuana is legal it will help you tremendously. You can take the CBD which doesn't not affect you psychoactively, meaning you don't get high. It helps with mood stabilization and anxiety. It is unclear as to whether CBD shows up in a urine drug test so no knowledge on that. Please don't judge me for this post, I am 49 and dealing with this as well. Sometimes I feel like I am going insane. There are topical, edibles and tinctures so you don't need to smoke if that is a concern for anyone.

I love "DanceEllianaandHannah" suggestion for crochet! I have been crocheting since I was 16 years old and for some reason stopped about eight or nine years ago. Took it up again about seven months ago and swear to God, it helps SO much to calm me down. I have pendulum mood swings but as soon as I sit and start focusing on my project, I get lost and the mood seems to dissipate. I told my husband i'm hooking my way through perimenopause! Even at work, I have a little motif project at the ready so when I need a reprieve from my coworkers, I slip into the ladies room and take 5-10 minutes to crochet. I figure smokers take breaks throughout the day, so I can take a few minutes as well. I suspect needlework of any kind could be therapeutic. I also find music that I love really helps....cranking ABBA Dancing Queen, watching my favourite comedians on YouTube, having several cups of tea throughout the day, going to bed early and reading, and avoiding dealing with people(drama and crap) in general, all help. I keep telling myself this is natural and it will pass. There are days it kicks the you-know-what out of me and I don't know if I am going to make it, but I keep putting one foot in front of the other. So everyone grab a hook and start crocheting!

I took marijuana edible at bedtime for pain of Complex Regional Pain Syndrome in my right foot and leg. It helped me sleep, helped the pain & spasms. I had to quit taking it as I developed Serotonin Syndrome from taking prednisone. The Serotonin Syndrome about killed me.
The marijuana did help my anxiety. I've had anxiety all my life but it became very bad after an ATV accident that caused the Complex Regional Pain Syndrome.
The marijuana mellowed me out during the day even tho I only took it at beftime.
I am 50 & having bad anxiety.
I miss the pot.

You could have low progesterone:

https://www.everywomanover29.com/blog/hormone-secret-progesterone-for-anxiety/

http://www.theperimenopauseblog.com/35-symptoms-of-perimenopause-anxiety-and-estrogen-dominance/

"While fluctuating levels of progesterone, and even cortisol, are a big part of the problem when it comes to what causes anxiety during perimenopause, estrogen dominance is an equal part of the problem as well."

I love crocheting and have been doing it for over 20 years and it so relaxing, but my best remedy for perimenopause is Prayer, cutting sugar and exercise.

Have you looked into essential oils? I've been using them for a little over a month now and one of the biggest reliefs I've experienced is from feelings of anxiety. Clary Sage, Ylang Ylang, Lavender, and peppermint are my go to. I also take Organic Ashwaghanda (I've been using for several years) everyday which also calms the autonomic nervous system providing an overall feeling of calmness. I've made it through an entire month and two cycles with no pharmaceutical meds (for pain, sleeping, or anxiety) and have felt a lot more grounded and together. I've also started working out with a trainer twice a week and walking and yoga five days a week which I believe is also helping. Until this year (I'm going on 49) I felt fabulous, but now my periods are irregular, I have trouble sleeping, my memory is going (which is a problem because I recently want back to school)' and I feel anxious and depressed for no apparent reason many days of the month. Herbs and the oils have made a huge difference for me, hopefully you can do a little research and find some that work for you. Make sure you only use pure high quality oils since not all are of good quality.