Burnout or Perimenopause? Understanding the similarities and differences
This post is cross posted at Renegade Health Collective
Who knows? Juggling work, home life, and the changes in your own body can make you wonder whether their recent exhaustion and mood swings are due to burnout or perimenopause creeping in. AmIrite? Both share a similar symptoms which can be confusing. You’re not alone on this journey, every woman lucky to live long enough will go through menopause. And lately, it feels like every person alive is experiencing burnout. Recent studies show just how vital it is to know the difference for better health and mood. We’re diving into how you can tell these apart and truly understand what’s happening with your body.
Understanding Burnout
Burnout hits a lot of women in their 40s and 50s. Anyone can experience burn out really. These days, it seems a lot of people are feeling it. Let’s break down what burnout really means and how it can show up in your life.
What is Burnout?
Burnout's more than just feeling wiped out; it's a deep, persistent exhaustion that sleep alone does not fix. It comes from chronic stress (raise your hand if you know what this is like). It feels like being stuck in overdrive, feeling swamped, skeptical, and out of touch in both personal and work life. Research shows that ignoring burnout disrupts your health in a many ways.
Key signs of burnout include:
Chronic fatigue
Insomnia
Forgetfulness and trouble focusing
Physical symptoms like chest pain or tummy troubles
Getting sick more often because your immune system's taking a hit
Body aches, flu like symptoms
Constant agitation/irritation/feeling over it
Needing longer than your normal time to recover from social and physical events
Spotting these signs as early as you can will help you find ways to reset and regroup your energy. Trouble is, burnout exists because most people don't/can't see these signs early, it creeps in like an insidious cloud.
Understanding Perimenopause
Perimenopause is the time before menopause. In this time (mid/late 30s-periods stop) hormones can fluctuate dramatically. Let’s chat about what it is and how it affects you.
Defining Perimenopause
Perimenopause is the ramp-up to menopause when your estrogen, progesterone, and testosterone become less predictible. It usually kicks off in your 40s but can surprise you earlier. During this time, expect hormone fluctuations cause various changes to physical, mental, and emotional health. The American College of Obstetricians and Gynecologists points out it can last from a few months to several years.
Signs you might notice:
Irregular periods
Insomnia or changes to sleep
Unexplained anxiety and/or depression
Hot flashes and night sweats
Mood swings/irritation
Shifts in libido
Vaginal dryness
Getting a handle on these can make this change smoother and help you get the support you need.
Overlapping Symptoms Explained
Burnout and perimenopause can feel like they’re blurred together, making it tough to tell which is which. This overlap can cause confusion.
Shared symptoms often include:
Fatigue
Mood swings
Anxiety
Sleep troubles
Difficulty concentrating
A study published in BMC Women's Health even found that perimenopausal women are more at risk for burnout. Furthermore, you can have BOTH.
The trick is looking at when these symptoms happen. Are they lining up with changes in your menstrual cycle? That leans toward perimenopause. If they’re more about work or life challenges, burnout could be the reason. Or it could be both.
Key Differences to Look For
Despite the shared symptoms, burnout and perimenopause have a few differences that can help you pinpoint what's happening. Let’s outline these.
Physical vs. Emotional Symptoms
Both burnout and perimenopause affect how you feel physically and emotionally, but the focus is different.
Burnout is mostly emotional and mental:
Feeling disconnected or cynical
Lack of motivation
Sense of not achieving anything
Perimenopause brings the above plus these physical symptoms:
Hot flashes and night sweats
Irregular periods
Changes in skin and hair
Sutter Health mentions mood swings happen in both, but those tied to perimenopause are more often rhythmic and hormonal.
Remember, every woman's journey is unique, and your symptoms might mix.
Hormonal Changes vs. Stress Responses
The root causes are what set burnout and perimenopause apart.
Perimenopause is all about the hormones as the cause of the symptoms:
Fluctuating estrogen and progesterone
Ovarian function winding down
Other hormones like cortisol playing a part
Burnout stems from ongoing stress as the cause:
Constant stress system activation
When demands outpace resources
Often linked to work, but not always
A recent study noted that hormonal changes in perimenopause can actually crank up stress, adding to burnout woes. So in the end, you can have BOTH and this is where we see women feeling extra frustrated.
Knowing these differences can steer you to the right help and support strategies.
What to do next
Pareceling out the differences and next steps can be daunting. Especially if you are experiencing either or both burnout and perimenopause. Learning to manage the way you (and your body) respond to stress is key for helping both sets of symptoms. Consider these stress management tips to help alleviate symptoms and improve well-being:
1. Prioritize Self-Care
Set aside regular time for activities that rejuvenate you. Whether that’s a leisurely walk, time with a good friend, a soothing bath, meditation, or simply reading a good book, self-care is essential for recharging your mental and physical energy. It should not complicated or full of effort.
2. Practice Mindfulness
Incorporate mindfulness practices into your daily routine. It could be meditation or a breathing exercise. But it can also be simple rituals like your morning tea/coffee, short mantra while you brush your teeth, prayer or anything where your mind is still and quiet. These can help reduce stress by keeping you grounded and enhancing your ability to focus on the present rather than being overwhelmed by future concerns.
3. Establish Healthy Boundaries
My all time favorite peace preserving tool: Learn to say no and establish healthy boundaries in both personal and professional settings. Clearly defined limits protect your time and energy from being over-taxed by external demands, helping to prevent burnout. Everyone will be fine, promise.
4. Stay Active
Regular physical activity is a proven stress-reliever. Exercise, whether it’s yoga, cycling, or even a brisk walk, can boost mood-enhancing endorphins and improve overall energy levels, helping to combat both fatigue and emotional distress. Personal favorites are strength training and walking.
5. Maintain a Balanced Diet
Nutrition plays a key role in managing stress. Opt for a diet rich in lean proteins, plenty of fruits and vegetables, legumes, and whole grains. This can stabilize your mood and energy levels, reducing irritability and aiding in restful sleep.
Remember, stress management is not one-size-fits-all, and what works for one person may not work for another. It’s crucial to be patient and find what suits your lifestyle and needs.
At the end of the day the simple stuff is best. It may sound nuts at first but truly movement, food, sleep, clear boundaries, and community are the keys to good health and longevity.