Understanding the overlap and the key differences between stress burnout and hormonal change
You’re exhausted. You can’t concentrate. Your mood is all over the place. Sleep is elusive, and your motivation has taken a nosedive.
Is it burnout from the constant juggle of work, home, and life? Or is it perimenopause your body’s natural hormonal transition that can start in your 40s (or even earlier)?
For many women, the symptoms look and feel alarmingly similar, and it can be hard to know what’s really going on. The good news? You’re not imagining it. And with the right knowledge, you can get the right support.
At Bristol Menopause Clinic, we see this overlap all the time. Here’s how to start untangling the signs of burnout from perimenopause and why it matters.
What Is Burnout?
Burnout is a state of chronic stress that leads to emotional, physical, and mental exhaustion. It’s common in women who are juggling multiple roles career, caregiving, parenting, or managing a household.
Common symptoms of burnout include:
Constant fatigue, even after rest
Difficulty concentrating (brain fog)
Feeling emotionally drained or detached
Low mood, anxiety, or irritability
Trouble sleeping
Physical symptoms like headaches, gut issues, or frequent illnesses
Burnout is often triggered by external pressures but it’s not just “in your head.” Your stress hormones, particularly cortisol, are often out of balance.
What Is Perimenopause?
Perimenopause is the transitional phase before menopause, when hormone levels especially oestrogen and progesterone start to fluctuate.
This stage can begin anywhere between your late 30s and mid-40s and may last several years before periods stop completely.
Common symptoms of perimenopause include:
Irregular periods or heavier bleeding
Hot flushes and night sweats
Mood swings, anxiety, or low mood
Fatigue and brain fog
Poor sleep
Vaginal dryness, urinary changes, or reduced libido
New onset of joint aches or weight gain around the middle
Sound familiar? That’s because there’s often significant overlap with burnout.
Why It’s Easy to Confuse the Two
Burnout and perimenopause both affect the nervous system, sleep patterns, mental clarity, and emotional wellbeing. And in many cases, they co-exist making symptoms worse.
You might be burning the candle at both ends and navigating shifting hormones without realising it.
Adding to the confusion, blood tests in perimenopause are often normal, especially if taken at the wrong time in your cycle. And burnout isn’t always “diagnosed” as a medical condition.
That’s why a holistic health check is so important.
Key Questions to Ask Yourself
To help differentiate (or spot both), consider:
Are my periods changing? If your cycle is irregular, heavier, or different than usual, this could indicate perimenopause.
Did my symptoms come on after a period of extreme stress or pressure? If yes, burnout might be the primary driver.
Do I feel physically hot, get night sweats, or feel flushed? These are classic signs of hormone shifts—not typically seen in burnout.
Am I getting recurring infections, gut issues, or low immunity? This could point to long-term stress and adrenal dysfunction.
Do I feel like I’m not myself even though nothing specific is ‘wrong’? This is a hallmark of both don’t ignore it.
What You Can Do About It
Whether it’s burnout, perimenopause, or both you deserve support. Here’s how to start:
1. Talk to Your GP or a Menopause Specialist
Don’t downplay your symptoms. Keep a diary, ask about hormone changes, and explore HRT if appropriate.
2. Address Stress & Burnout
Prioritise rest, say no where you can, and get help if you’re overwhelmed. Cognitive Behavioural Therapy (CBT), journaling, and stress management tools can make a big difference.
3. Nourish Your Body
Midlife is not the time to under-eat or overwork. Choose whole foods, support your gut, and balance blood sugar with protein-rich meals.
️ 4. Move Gently, But Consistently
Exercise helps regulate hormones, boost mood, and reduce stress but overtraining can backfire. Find the right pace for you.
5. Prioritise Sleep Like It’s Medicine
Create a wind-down routine, reduce screen time, and consider magnesium, CBT-i strategies, or HRT if sleep issues persist.
You’re Not Broken—You’re Evolving
Whether you’re facing burnout, perimenopause, or both, the most important thing is this:
You are not alone, and you are not weak. These are real, valid, and treatable challenges.
At Bristol Menopause Clinic, we’re here to help you untangle the symptoms, explore your options, and find a path forward that works for you.
Because midlife should be a time of power not survival.