Yes, burnout & perimenopause are connected. So, if your stress glands were already overworked from life in general, during perimenopause they just can’t keep up with all their usual responsibilities – the result is – you’ve guessed it) a hormonal rollercoaster ride as your ovaries slowly stop producing oestrogen and progesterone and you find yourself running on adrenaline (with a large dose of caffeine & wine to boot), which  put simply is unsustainable!

So, burnout can ‘catch’ us up in midlife. We are the ‘sandwich generation’ who has been juggling too much for too long without looking after ourselves and the reality being that our 40’s & 50’s can be the busiest time of our lives. You may be dealing with young adult children, caring for sick and/or elderly parents, in a disconnected relationship, children at home, leaving home (empty nest syndrome), work pressures, financial challenges, supporting your partner at the same time as experiencing perimenopause symptoms. – all varying forms of living loss in our hectic lives. All of this can lead to feelings of stress, overwhelm and ultimately, perimenopause burnout.

Acknowledging too, that we were all in the middle of a pandemic over the last few years yet throw in declining oestrogen plus all the other ‘stuff’ us, midlife ladies are dealing with, and it puts our risk of burnout right up there!

With our fluctuating hormones, we need to rethink our energy highs and lows and start working with them rather than against them.

So where might your burnout be stemming from:

• living in ‘fight or flight’ mode
• not addressing past trauma (s)
• running on adrenaline for years
• putting others needs before your own.
• your nervous system being dysregulated.
• people pleasing
• striving to achieve
• being an over giver
• burning the candles at both ends (cue caffeine & wine)

Get my gist?

There are different nuances of burnout, that we may not see coming:

Here’s a snapshot of what to look out for and spotting when your body is at dis-Ease.

Mental burnout: Mental exhaustion, inability to focus constant dissatisfaction with your work & frequent headaches. Does this resonate if you are in a busy, high pressurised role and/or professional career?

Then, there is the physical side: Physically exhausted, despite how much sleep you get, experiencing insomnia, chronic & frequent fatigue & increased dis-ease & sickness. Sound familiar?

Emotion burnout can show up in us when we feel like we are a failure, apathy & loss of our mojo, constant self-doubt, experiencing depression, general feelings of hopelessness, increased anxiety, cynicism, or anger.

And social burnout with sensory overload, an aversion to going out, feeling detached during engagement with others & dreading social events.

Burnout is a sign that we have been strong for too long. As women, we can experience this during menopause.  When burnout happens, your body and mind scream ‘I’ve had ENOUGH’. Remember, our bodies give us clues. So, listen to them.

Your body, however, doesn’t ever ‘burn’ out or run out of hormones. If your system is constantly pumping out cortisol, even when threats are minor, your system gets desensitized to stress signals. and that’s when burnout symptoms can develop. It’s crucial to interrupt the cycle of stress and put your health back on track.

So how can we feel calm in perimenopause and avoid, if not minimise burnout.

Firstly, acknowledge that you’re stressed. Don’t ignore the symptoms. Your body is telling you to look after yourself before you burn out and are no good to anyone, particularly yourself. Acknowledge what you are feeling and experiencing. It may be uncomfortable, but your body is alerting you to pay attention. Ignoring it will not make it go away. Then, listen to your body before it reaches burnout. Truly tune into what your body is telling you. Change habits, prioritise yourself, manage stress, be more mindful and take time for YOU.

Work out the triggers that are giving rise to the feelings. It may be helpful to keep a symptom diary so that you can identify a pattern. Once you know what your anxiety triggers are, you can take action to deal with them.

Take care of yourself: There are lots of small things self-care things you can do that will make a difference. Self-care all the way

Eat a healthy diet, avoiding sugary foods that will cause mood swings. Eat whole foods and a diet rich in plants and balanced with proteins, fats, fibre, and complex carbohydrates.  Think ‘Mediterranean’ diet.

Avoid unhealthy habits. When you are experiencing stress, it can be easy to turn to unhealthy habits such as smoking, drinking alcohol, and overeating. Those habits are not going to help you in the long term, they will only make your symptoms worse.

Movement: Exercise is very important for your emotional health as well as your physical health. It could be going for a walk, dancing around your living room or gardening. For exercising, think strength-based exercises, yoga, Qigong & stretching.

Managing your time: Adjusting the way you organise your time can help you feel more in control and able to handle pressure. Make a list of tasks you must do. Be realistic about what you can achieve.  Prioritise your list by deciding what is important and what is urgent.

Learn to say ‘No’ – Boundaries (those again). Learning to say no to things when we simply don’t have the energy and/or capacity to take them, can be tricky, but it’s essential if we are to find the space to add some calm into our day.

Spend time outside in nature– There are so many benefits to being outside, namely that we sleep better because the natural light helps to manage our melatonin levels.

Be creative – This can be a great way of stimulating the brain and reducing stress. Colouring, drawing, painting, dancing all help us to feel calmer and happier.

Meditation & mindfulness – These have been proven through research to help reduce stress. Meditation can literally change your hormones for the better.

Talk, talk, talk: Chatting to a friend can be the start of dealing with the issues. You just want an opportunity to speak openly, be seen & heard, without being judged. Saying what’s worrying you out loud can give you a different perspective. Face-to-face conversations that include hugs and laughter are the best.

Therapy can help too, to support you, before getting to burnout – looking at overwhelm, your sense of identity, stress & anxiety levels.