Burnout in Perimenopause? 6 Sanity-Saving Hacks to Get You Back on Track

(Because you're not lazy, you're hormonal. And exhausted.)

Ninety nine percent of the time it's not urgent and to create a culture where you are constantly plugged in and expected to be always-on is to create a culture of burnout. ~ Arianna Huffington

Let’s be real: midlife is not the vibe break we were promised. If you’re juggling work, family, relationships, and the fun surprise party that is perimenopause, chances are you’ve danced with burnout and overwhelm more than once.

And this isn’t just your everyday stress—we’re talking about a hormone-fueled, brain-fog-laced, why-am-I-crying-over-spilled-yogurt kind of overwhelm. Burnout during perimenopause hits different. You're exhausted, emotionally tapped out, and your nervous system is basically living on espresso shots (guilty!) and survival mode.

So, what’s a powerhouse midlife woman to do? You start here—with a few tried-and-true (and hormone-friendly) hacks to reclaim your spark and soften the edges of burnout.

1. Support Your Hormones to Support Your Sanity

If your body’s screaming, your mind isn’t far behind. And during perimenopause, your body is doing the hormonal cha-cha whether you like it or not.

Fueling yourself with real food—think protein, healthy fats, fiber, leafy greens, and lots of water—helps stabilize blood sugar, soothe inflammation, and keep your energy (and mood) from tanking. Add in movement you actually enjoy (walks, strength training, a dance party in your kitchen) and you’re already halfway to feeling more like yourself.

✨ Pro tip: Add magnesium-rich foods (like leafy greens, pumpkin seeds, and dark chocolate—yes, please!) to help calm your nervous system and promote better sleep.

🧃 Need help powering through your 3 PM crash? Grab my Protein Power Plates for energy-packed meals that actually love your hormones back.

2. Ditch the Clock—and the Guilt

Let’s retire the “I don’t have time” narrative. Because if you’re constantly racing the clock, checking the time, and worrying you’re not doing enough… you’ll stay stuck in overwhelm.

Truth bomb? You’re allowed to slow down. Not everything needs to be perfectly scheduled. Hormonal shifts in midlife are already throwing off your internal rhythm—don’t add self-imposed time pressure to the mix.

⏰ If the chaos at work is pushing you to your limit, you’re not alone. Here’s how to navigate work-life madness when your hormones are plotting a full-on mutiny.

3. Shift Your Energy (One Tiny Moment at a Time)

When you’re deep in burnout, gratitude journals and bubble baths can feel laughably out of reach. Instead, try this: find one moment today—just one—to pause and flip the script.

It might be while you're staring into the abyss (aka the fridge), or hiding in the bathroom for five minutes of peace. Use that moment to breathe. Reflect. Shift from “I’m drowning” to “I’m still here, doing the damn thing.”

🌱 Start small: I’m grateful for my comfy socks, my morning coffee, or the fact that I haven’t screamed at anyone today.

4. Take Your Lunch Break (Yes, Really)

Repeat after me: I am not a machine. You need to rest. And that means stepping away from your desk during lunch, putting down your phone, and letting your nervous system reset—even for just 20 minutes.

Your hormones are begging for more parasympathetic activation (aka rest and digest). A proper lunch break—where you actually sit down, chew your food, and breathe—can work wonders.

📱 Bonus points if you resist the urge to scroll. Let digestion and decompression be your midday magic.

5. Follow the Feel-Good Breadcrumbs

What lights you up? What gives you a tiny jolt of joy, even on the hard days?

Maybe it’s laughing with a friend, a podcast that doesn’t talk about hustle culture, or remembering to water your one surviving plant (go you!). In perimenopause, joy can feel slippery—so when you find it, lean in.

🔥 Feel-good energy is fuel. And no, you don’t need to earn it by ticking off your to-do list first.

6. No is a Full Sentence (And a Hormone-Saving One)

People-pleasing in midlife? Hard pass. You’re not here to be everything to everyone.

Every time you say yes when your body’s begging for rest, you pour from an already cracked cup. Burnout loves an overcommitted calendar—so let’s give it a little less to work with.

💥 If you’re finally ready to stop being the “yes woman” and start reclaiming your time and energy, check out how I broke up with people-pleasing—messy, glorious, and long overdue.

Final Word?

Perimenopause burnout isn’t just about doing too much—it’s about doing too much while your body is shifting under you. Be gentle with yourself. This isn’t weakness. It’s wisdom calling you to slow down, tune in, and choose differently.

You don’t need to be superhuman. You just need to be supported.

Hormonally yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.