Is It Burnout or Perimenopause? Why Midlife Exhaustion Feels Different — and Five Steps to Support Yourself Better

Honor What Your Body & Mind Needs

If you’re waking up exhausted, feeling emotionally flat, or wondering why even "normal" days leave you overwhelmed, you’re not alone.

For women in their 40s and 50s, it's easy to assume it's "just burnout." After all, you're balancing work, family, relationships, and the emotional load of life. But what if there’s something deeper happening, too?

Perimenopause and menopause can dramatically change how your body handles stress, and it's a missing piece in the burnout conversation.

Let’s explore why midlife exhaustion feels different and what you can start doing about it today.

A Personal Note from Me

I remember a time when little things would affect me emotionally and drain me completely. I just didn't have the energy to do all the things I used to do in a single day. I found myself asking, "What happened to the multitasker who could clean the whole house, cook, run errands, and still have energy to spare?" It felt like I was slipping — like something was wrong with me. But it wasn’t until I began understanding how perimenopause impacts our bodies, minds, and stress responses that it finally clicked. My body wasn’t failing — it was calling for a new kind of care, and I learned to honor it.

How Hormonal Shifts Impact Mental Health

Hormonal changes during perimenopause and menopause can have a profound impact on how women feel emotionally, mentally, and physically. According to the North American Menopause Society, up to 68% of women report mood changes such as anxiety, irritability, or low mood during this time.

In addition, research from Harvard Health confirms that estrogen fluctuations affect the production of serotonin and other neurotransmitters that regulate mood and sleep. These shifts are often mistaken for generalized stress or depression, when they are actually hormonally driven changes.

During perimenopause, your hormones — especially estrogen and progesterone — begin to fluctuate unpredictably.

These hormones don't just affect your reproductive system. They also regulate:

• Mood stability

• Sleep quality

• Stress resilience

• Cognitive function (hello, brain fog)

  
  

As your hormones shift, your nervous system becomes more sensitive. What you used to "power through" now knocks you down harder. Emotional resilience feels thinner. Sleep isn't as restorative. Everyday stress feels heavier.

Common Misdiagnoses or Misinterpretations

Many women in midlife report feeling "off," yet when they seek help, they’re often told it’s just stress or that they’re simply aging. This is especially common among women juggling work, parenting, and caregiving roles.

In fact, Cleveland Clinic highlights how chronic stress and true burnout often overlap but require different support strategies. When layered with the hormonal changes of perimenopause, this burnout can become even more intense and persistent.

Here’s what many midlife women are often told:

• "You’re just stressed."

• "You’re just aging."

• "You just need to exercise more."

  
  

These responses can feel dismissive — and often lead to more shame and self-blame.

But here’s what’s actually happening: Hormonal shifts during perimenopause affect key brain chemicals like serotonin, dopamine, and cortisol. These changes can cause symptoms that look like burnout or anxiety, but are actually tied to your body's changing chemistry.

Are You Experiencing Midlife Burnout + Hormonal Exhaustion?

Here are some gentle signals to watch for:

• You’re sleeping but never feeling rested

• You’re more emotionally reactive or emotionally flat

• Everyday tasks feel unusually overwhelming

• You’re struggling with motivation or memory

• Your usual coping strategies aren’t working

If this sounds familiar, please know: you’re not alone, and it’s not all in your head.

Five Steps to Support Yourself Better During Midlife Exhaustion

You don’t have to keep pushing harder. Here are five compassionate ways to work with your changing body and mind:

1. Redefine Rest

Rest isn’t just sleeping more. It’s giving your nervous system intentional pauses during the day.

Try this:

• Take 2-3 "micro-breaks" throughout your workday.

• Step outside for 5 minutes.

• Practice box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4.

Small moments of reset matter more than ever now.

2. Stabilize Blood Sugar

Hormonal changes can cause blood sugar swings, which amplify mood crashes, anxiety, and fatigue.

Simple tips:

• Include protein and healthy fats in every meal and snack.

• Avoid "naked carbs" like plain toast or fruit without a protein partner.

Stable blood sugar = stable mood and energy.

3. Prioritize Sleep Hygiene

Midlife often brings fragmented sleep. Instead of stressing about it, focus on creating a supportive environment.

Consider:

• A "digital sunset" — no screens an hour before bed.

• Cooling your bedroom to around 65°F.

• Gentle evening routines like stretching, reading, or meditation.

  
  

4. Practice Emotional Honesty

Holding in your stress, sadness, or anger can drain you faster. Give yourself permission to name your emotions without judgment.

Try journaling prompts like:

• What’s one feeling I’ve been carrying lately?

• Where do I need more support right now?

Emotional awareness can be one of your greatest sources of resilience.

5. Ask for (and Accept) Support

You’re not meant to do this alone. Whether it's working with a coach, talking to a therapist, or simply letting a friend in on how you're really doing — connection heals.

Support isn't weakness. It's strength multiplied.

You’re Not Failing. You’re Evolving.

Midlife is a powerful, complex transition. If you’ve been feeling "off" — mentally, emotionally, or physically — it’s not because you're failing.

It’s because you’re evolving.

With the right awareness and tools, you can rebuild your energy, nurture your mental health, and step into this next chapter feeling stronger than ever.

Ready to explore what your "midlife reset" could look like? I'd love to invite you to a free 30-minute Wellness Check-In Call to talk about perimenopause, burnout, and your personalized wellness path.

Book Your Free Call

You’re not alone in this. And you don’t have to stay stuck.

This next season can be your strongest yet.

References:

Cleveland Clinic. (2022, January 26). How to deal with burnout with Dr. Adam Borland [Audio podcast episode]. In Health Essentials Podcast. Cleveland Clinic. https://my.clevelandclinic.org/podcasts/health-essentials/how-to-deal-with-burnout-with-dr-adam-borland

Harvard Health Publishing. (2023). Menopause and perimenopause. Harvard Health. Retrieved April 29, 2025, from https://www.health.harvard.edu/a_to_z/menopause-and-perimenopause-a-to-z

North American Menopause Society. (n.d.). Mental health. Menopause.org. Retrieved April 29, 2025, from https://menopause.org/patient-education/menopause-topics/mental-health