Meta description: It’s easy to spot when you get tired of work, life and everything. However, identifying whether it’s from perimenopause or burnout is tough.

Women in their 30s and 40s have been through a lot. If you’re in the same boat, you’ve felt the full brunt of adulthood and having to manage all your obligations. Juggling family, friends, career and so much more can be inexplicably stressful. Some women get to a point where they may be confusing this sense of burnout with perimenopause. However, it’s important to differentiate between the two and to get back on your feet. 

Perimenopause vs Burnout

Perimenopause is a natural prelude to the menopause stage. During this transition, hormone levels begin to decline, leading to many physical and emotional changes. In the U.S., about 2 million women enter perimenopause annually.

Meanwhile, burnout is a state of exhaustion that’s caused by unmanageable stress. Work is one of the most common stressors, with 31% of women saying they feel burned out at their job either all the time or very often. However, other stressful circumstances in your personal life can also cause burnout.

Similarities Between the Two

Millennial women are likely to think they have perimenopause over burnout because they tend to share some of the same symptoms. The former can cause mood swings, fatigue and trouble sleeping. Unfortunately, burnout can also be responsible for those sudden changes in your life.

On top of that, millennials are just fully accustomed to the pattern of facing and dealing with stress. If exhaustion does occur, it’s more natural to pin it on a physical health change rather than confronting that your mental health is suffering. Some may see the latter as a way of admitting they’ve been harboring an overly demanding lifestyle or schedule.

How to Tell the Difference Between Burnout and Perimenopause

You can be more certain that you have perimenopause or burnout if you take these next steps.

1. Consider Your Age and Triggers

It’s best to revisit your age first to see if you’re within the age range of having perimenopause. It can start as early as 10 years before menopause, which is typically around your early 40s or 50s. If you’re still in your 30s, there’s a chance that you might be facing burnout instead.

You can also check on what’s triggering your exhaustion and mood swings. Do you feel like you’ve been stressing at work lately? Have there been any prolonged problems involving family or friends? Are you feeling any emotional weight?

2. Keep an Eye Out for Hormonal Changes

Hormonal changes that manifest physically are a really great way to rule out burnout as the cause for your exhaustion. For example, irregular period cycles are more likely to be caused by perimenopause than extreme stress. You should also stay on the lookout for hot flashes, anxiety and brain fog.

3. Try to See if Rest Helps

How your body responds to rest can also help differentiate burnout and perimenopause. The former can usually be cured with a lot of rest, provided that you’re fully dedicating your break to catching your breath. Unfortunately, perimenopause and its symptoms can still persist even when you take time off for yourself.

4. See a Medical Professional

Sometimes, the symptoms can feel way too similar. Being in the age range of having perimenopause can also add a layer of confusion. Thus, the best way is to get a medical professional’s opinion. A woman’s health specialist is usually ideal to get opinions and advice on both perimenopause and burnout.

Learning How to Pause

Both burnout and perimenopause can be overwhelming to deal with, but whatever women may be going through, it doesn’t change the fact that they tend to beat themselves up over it like it’s their fault. It’s vital to change this response and to slow down instead.

1. Recognize that You’re Going Through Change

Whether you’re facing perimenopause or burnout, they’re both signaling that you’re going through a pivotal part of life. It’s vital to give yourself grace as you enter this transformation and to accept the growth that awaits you.

Perimenopause can be especially challenging to accept, since it brings the epiphany that you’re entering a later stage in life. Internalized ageism can make you frame age as a hindrance because of all the stereotypes surrounding older adults, like physical inactivity and intellectual loss.

However, it’s more important to look at it as a natural progression of life. It’s a joy to grow old and accumulate so much experience. It’s even better when you share this happiness with a community of like-minded people.

2. Be Kind to Your Body and Mind

Try to find ways to take care of your body and mind so you can slow down. Seeking medical support is a great step forward, but even simple lifestyle changes like eating properly and moving your body can do wonders. Mindfulness exercises like breathing techniques can also help your nervous system calm down.

3. Look for Healthy Coping Mechanisms

If you’re dealing with stress from either condition, it’s vital to have healthy coping mechanisms. Taking brain breaks by doing activities like chair yoga or controlled listening for at least one to five minutes can do wonders for resetting your mind. Diving into a hobby like journaling or doodling can help you feel more attuned with your emotions.

4. Prioritize Your Sleep

Perimenopause and burnout can both make it feel difficult just to lie down and get some shut-eye. However, women should get seven to nine hours of sleep, so try to prioritize this downtime.

Keeping your room dark and cool when it’s time to sleep is ideal. You can also use a white noise machine to quiet your mind. 

Understand What Your Body Is Going Through

Whether it is perimenopause or burnout, you need to learn to give yourself grace when going through these tougher stages of life. You’re already doing the best you can, so just trust yourself and remember to breathe.