Wondering how to deal with burnout during menopause? Have you ever felt tired wherein you’re not just tired? You’re done. The kind of tired that sleep doesn’t fix. The kind of “off” that makes you question everything: your energy, your patience, your work, your worth.
If you’re in your 40s, 50s or even 60’s, there’s a good chance that what you’re calling burnout isn’t just about stress. It could be burnout layered on top of hormonal chaos. And that’s a whole different beast.
In this post, you’ll learn:
- What burnout really looks like during menopause (and why it’s not all in your head)
- Why traditional burnout advice often makes midlife women feel worse, not better
- What actually helps, from a certified nutritionist and menopause wellness coach (hi, that’s me!🤗)
Let’s connect the dots so you can start feeling more like you again.
What Is Burnout (And Why It’s Different During Menopause)
Burnout is often described as emotional exhaustion, mental fog, low motivation, and the sense that you’ve hit a wall. Hard.
But here’s the twist. When you’re also going through perimenopause or menopause, your body’s “burnout threshold” gets lower. Way lower.
Why? Because estrogen and progesterone (your hormonal BFFs) aren’t just about your period. They play major roles in mood, metabolism, energy regulation, and even how you respond to stress. When those hormones start fluctuating or declining, your nervous system becomes more sensitive. Your sleep gets choppy. Your blood sugar gets jumpy. And your cortisol (stress hormone) often ends up working overtime.
Translation: burnout hits harder, and it hides better.
Source: BMC Women’s Health
Common Signs You Might Be Burning Out and Blaming the Wrong Thing
Most women don’t even realize what they’re experiencing is burnout because it doesn’t always show up the way it used to. Here’s what it might look like now:
- You’re constantly irritated (even by people you love)
- You feel flat, like you’re just going through the motions
- You start forgetting things, missing words, or zoning out
- You need caffeine to function but still feel foggy
- You dread social plans you used to enjoy
- You push yourself through the day. Then crash hard at night (if you can sleep at all)
If you’ve blamed yourself for being lazy, moody, or “not trying hard enough,” I see you. This is not a motivation issue. It’s a physiology issue.
Source: NHS Inform
Why Traditional Burnout Advice Doesn’t Work for Menopausal Women
The usual tips like “get more sleep,” “journal,” “do yoga,” or “take a bubble bath” might help, but they often feel like putting a Band-Aid on a forest fire.
Why? Because your body is already in a state of depletion. The hormonal shifts of menopause affect every system that burnout touches: sleep, digestion, energy, mood, cognition, inflammation. Without addressing the root causes, “self-care” just feels like one more thing on your to-do list.
And let’s be honest. When you’re deeply exhausted, even thinking about meditating can be too much.
What Actually Helps: How to Deal With Burnout During Menopause
Here’s what I’ve found works best with my clients and in my own experience as a metabolism and menopause specialist:
1. Balance your blood sugar
No, this isn’t just about cutting sugar. It’s about eating low-glycemic and healthy foods, especially in the morning. Protein + healthy fat + fiber = your new morning mantra.
2. Support your adrenal glands
Your adrenals are working hard to manage stress and hormonal changes. Give them some love with consistent meals, magnesium, and actual rest (not scrolling rest, real rest).
3. Rethink rest entirely
Rest isn’t something you earn. It’s something you need. Schedule it. Protect it. Rest doesn’t make you weak. It helps you recover.
4. Nervous system regulation is more powerful than productivity hacks
Cold plunges and bullet journaling won’t fix burnout if your body feels constantly unsafe. Gentle breathwork, grounding, or simply noticing your inhale and exhale can calm your system more than another to-do list.
5. Personalized support matters
Every woman’s menopause journey is different. A cookie-cutter plan won’t cut it. Working with someone who understands both the science and the lived experience (a.k.a. me!)? That’s where real change begins.
Ready to feel like YOU again?
If this post felt like it was written for you, good. That’s because burnout during menopause is real, common, and completely manageable with the right support.
Here are a few ways to take your next step:
Book your complimentary 15-minute breakthrough session!
As a certified Nutritionist, Metabolism Specialist, and Menopause Wellness Coach, I help women understand their changing bodies, boost their energy, and feel good in their skin again.
I offer a free 15-minute call. This is not a sales pitch, it’s a no-pressure, judgment-free space where you can:
- Share what’s going on with your health and wellness
- Ask any questions about working together
- See if my approach feels supportive and aligned for you
You’ll walk away with clarity on your next best step, whether we work together or not.
Ready to take the first step toward feeling like you again?
Book your free 15-minute call below:
My Gift To You!
Download the Low GI & Healthy Foods List, it’s completely free!
In this printable e-book, you can get smart, supportive food ideas to help stabilize energy and support your hormones.
Final thoughts: You’re not lazy. You’re not broken. You’re burned out and in menopause.
And you deserve care that actually works for this season of life.
You’re doing your best with what you’ve got. And now, you’ve got options.
I’d love to hear from you. Have you felt burned out in midlife? What helped (or didn’t)? Drop your thoughts in the comments or share this post with someone who needs it.
FAQs: How to deal with burnout during menopause
Start by understanding that what you’re experiencing isn’t “just in your head.” Mental shifts like brain fog, mood swings, and motivation crashes are common due to hormonal changes. Support your nervous system with daily grounding practices (like breathwork or short walks), prioritize consistent nourishment (especially stabilizing blood sugar), and don’t be afraid to ask for help. Mental health during menopause thrives on validation, connection, and care that actually matches what your body is going through.
Yes, and it often does. Menopause doesn’t just bring physical changes, it impacts your stress response, sleep quality, emotional resilience, and energy levels. These changes can mimic or amplify burnout. Many women are already carrying a heavy mental load, and menopause lowers the threshold for stress tolerance. So when the usual “keep pushing” approach stops working, that’s your body saying it needs a new strategy, not more hustle.
Think less “spa day” and more “nervous system reset.” Effective relaxation during menopause includes deep belly breathing, slow walks in nature, progressive muscle relaxation, guided mindfulness apps (like Insight timer or Calm), and restorative yoga. Even five minutes of quiet with a hand on your chest and belly can bring your body out of fight-or-flight. The goal is consistency.
While different experts may phrase them differently, the five pillars often include:
1. Nutrition – especially balancing blood sugar and supporting gut health.
2. Movement – gentle strength training, mobility work, and stress-reducing movement.
3. Stress management – nervous system regulation, boundaries, and rest.
4. Sleep – prioritizing quality over quantity and creating hormone-friendly sleep habits.
5. Mindset & Support – letting go of shame, embracing the phase, and getting help from people who get it.
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