5 Signs You’re Not Just Tired—It’s Perimenopause Burnout

(and How to Re-Center Yourself)

Last week, I caught myself snapping at my husband over something small… again.
You know those moments where you hear the words coming out of your mouth and think, who even am I right now?

That’s when I knew I wasn’t just tired. I was burnt out—body, mind, and hormones.

I was in the middle of my first Group UNSTUCK round - planning content, organizing modules, showing up daily online….and I over did it.

If you’ve been feeling edgy, anxious, or like you’re running on fumes, this post is for you. Because what we often call “burnout” in midlife is actually perimenopause burnout—a full-body signal that your hormones, nervous system, and energy reserves are asking for support.

What Is Perimenopause Burnout?

Perimenopause burnout isn’t about being weak or lazy—it’s a physiological stress overload.
As estrogen and progesterone start to fluctuate, your body becomes more sensitive to stress, which means you simply do not have the capacity you once did. You have blood sugar swings, and sleep disruption. Add busy schedules, caregiving, careers, and aging parents—and suddenly your system is overheated.

Your adrenals, nervous system, and gut are all working overtime. You can’t out-hustle or out-discipline this. You have to rebalance it.

5 Signs You’re Not Just Tired—It’s Perimenopause Burnout

1. You’re snapping or crying over little things.
   Mood swings and irritability aren’t just emotional—they’re biochemical.
   When cortisol and estrogen are out of sync, your nervous system becomes more reactive. Those dog food commercials that have you in tears? Exactly.

2. You wake up at 3 a.m. and can’t fall back asleep.
   Nighttime cortisol spikes and low progesterone can jolt you awake—wired, but exhausted.

3. You’re doing “all the right things” but still gaining belly fat.
   Elevated cortisol can contribute fat storage around the waist. It’s your body’s way of feeling safe during stress.

4. Your anxiety feels louder than usual.
   Gut changes, blood sugar drops, and hormonal shifts can trigger anxious thoughts and heart palpitations—even if you’ve never struggled with anxiety before.

5. You’re running on caffeine and willpower.
   You push through the day, then crash at night—mentally foggy, emotionally spent, and wondering what happened to your old spark.

If any of these feel familiar, you’re not alone.
And here’s the good news: you can re-center your system without extreme diets or burnout hustle.

5 Ways You can Re-Center and Recover from Perimenopause Burnout

1. Eat to stabilize, not restrict.

Your body needs steady energy, not fewer calories.

• Aim for 30g of protein per meal to calm cortisol and reduce cravings.

• Add fiber-rich carbs (oats, berries, lentils) for blood sugar balance.

• Healthy fats (avocado, olive oil, flaxseed) help regulate hormones and mood.
  This is the heart of the UNSTUCK protocol—fuel, don’t deprive.

2. Move gently but consistently.

You don’t need to go harder—you need to go smarter.

• 30 minutes of mindful movement daily—walks, yoga, resistance bands, or light weights.

• Strength training builds muscle, improves insulin sensitivity, and boosts energy without stressing your adrenals.

• Walking - not for exercise - but just to get sh*t done. Walk as much as you can. It reduces stress and is the perfect low impact cardio.

3. Prioritize nervous system calm.

When cortisol is high, everything feels urgent. Start here:

• Practice 4-7-8 (inhale 4, hold 7, exhale 8, hold 7).

• Get morning light before screens.

• Replace doomscrolling with a 5-minute gratitude or journaling habit.

You can’t pour from an empty cup—and your nervous system right now is the cup.

4. Rebuild your rest rhythm.

Sleep isn’t a luxury—it’s a hormone reset tool.

• Set a screen curfew by 9:30pm.

• Keep lights dim and temperature cool.

• Try magnesium glycinate before bed for deeper rest.

• Create a simple ritual: stretch, journal, tea, bed.

5. Ask for help (and actually receive it).

This might be the hardest one of all.
Whether it’s your partner, your family, or your coach—it’s okay to say, “I’m tapped out.”
Support doesn’t make you weak. It makes you wise.

Final Thoughts

If you see yourself in this post, I want you to know—you’re not broken, you’re just depleted.

Your body is whispering for rest, nourishment, and rhythm. When you begin to respond with compassion instead of punishment, your system will slowly reset.

This is exactly what we do inside UNSTUCK: rebuild from the inside out—through food, movement, mindset, and community. Because healing midlife burnout isn’t about trying harder. It’s about trying softer.

Take a deep breath. Drink your water. Eat your protein. Move your body with love.
You’re not just surviving this season—you’re learning how to thrive in it. 💛