Is It Burnout—or Menopause?

Is it burnout or menopause?

Dr. C. Nicole Swiner, a family physician in Durham, North Carolina, explains that symptoms of burnout and menopause can overlap.

“Symptoms like brain fog, fatigue, sleep problems, fluctuating moods and weight gain can be confusing [since they are] signs of both burnout and hormonal changes with age. The difference would be in your treatment plan,” she says.

To differentiate between symptoms sparked by stress-related burnout and hormonal symptoms caused by perimenopause (the transitional period before menopause) or menopause (12 consecutive months without a menstrual cycle), Dr. Swiner advises her female patients in their 40s or 50s to get lab work to check hormone levels.

The 48-year-old mother of two teen girls says symptoms specific to hormonal changes include irregular menstrual cycle, hot flashes, vaginal dryness and breast tenderness, and lab work reveals if “progesterone, LH (luteinizing hormone), FSH (follicle-stimulating hormone) and even thyroid and vitamin D are involved in these symptoms.”

If hormone levels are normal, she pivots to discuss day-to-day stressors such as work and family. However, the author of How to Avoid the Superwoman Complex: 12 Ways to Balance Mind, Body & Spirit says that making lifestyle changes can help address and alleviate some of the intersecting symptoms of burnout and menopause. Dr. Swiner recommends the following:

• Monitor your dietary intake and make sure to eat a balanced diet with plenty of fruits and vegetables.
• Engage in regular exercise and strength training, which boosts your natural endorphins and reduces cortisol (your body’s main stress hormone).
• Address what is disrupting sleep, such as caffeine and cocktails, or sleep apnea.
• Improve brain fog/cognition/memory/concentration by improving sleep quality; do puzzles and word games to stimulate brain cells; and participate in hobbies like pickleball to promote eye-hand coordination and keep the brain fresh.

Recovering from burnout

Now in her 50s, Blackman says she’s been fortunate to sidestep some menopausal symptoms; however, she has navigated the mood swings and increased anxiety that accompany hormonal fluctuations.

To cope with stress and heightened sensitivities when life is life-ing, Blackman gives herself permission to have “do nothing days.”

“I believe in harmony. My goal now is to bring my life back into harmony when it drifts – physically, emotionally, spiritually,” she says.

The globetrotter also extends work trips to enjoy leisure time, prioritizes sleep, and maintains self-care practices like yoga, meditation, dance, walking, and drinking tea and green juice daily.

Blackman’s sister circles have also been a saving grace.

“Community is everything. I genuinely don’t know how Black women survive without it. I have several sister circles – creatives, activists, spiritual sisters, and professional groups. When I was in crisis recently, I texted asking for support and within minutes women said, “I’m there. When?” They listened, researched resources, and held space. That kind of care regulates your nervous system in real time.”

Adeeyo agrees that fellowship is an essential burnout balm for Black women.

“Connecting with friends who make you feel supported and loved will help bring back energy that may have been drained by whatever is burning you out. Identify those people and give them a call or text,” she says.

Additionally, the author of Self Care for Black Women: 150 Ways to Radically Accept & Prioritize Your Mind, Body, & Soul, Adeeyo, suggests the following self-care tips:

• Create boundaries. Black women are often socialized and forced into positions of service to others. Boundaries help prevent you from overextending yourself beyond your mental, physical, and emotional needs. For example, don’t respond to work emails or answer your phone after a certain hour.
• Advocate for your health. Black women are sometimes misdiagnosed or diagnosed late due to medical racism or a doctor’s implicit bias. To combat this, arrive at medical appointments with questions so your needs are adequately addressed, and seek a second opinion when needed.
• Use or lose your vacation days. Don’t let your job or life overwork you. Give yourself something to look forward to by planning your paid time off.
• Express yourself to reduce stress. Creating art is empowering and a great way to regain a sense of autonomy as a Black woman. Take a pottery class, a paint-and-sip class by yourself or with friends, or get your own art supplies and create whatever you feel like.