Stress, Burnout, and the HPA Axis: Understanding the Root of Midlife Exhaustion

3 minute read

In 2021, I faced a breakdown of my own. The stress, exhaustion, and emotional drain were overwhelming. I knew something had to change.

Stress affects us in profound ways, and for women going through perimenopause, it can become an even greater challenge. In today's fast-paced world, stress triggers burnout, especially when juggling responsibilities like work, family, and personal health.

So, what does this mean for you?

This constant stress has an impact not only on your mood but on your hormones as well. And when we’re caught in the cycle of stress, our HPA (Hypothalamic-Pituitary-Adrenal) axis—which regulates our body's response to stress—can become dysregulated.

What Is Burnout and How Does It Affect You in Midlife?

The HPA axis plays a critical role in how your body handles stress. When you’re in stressful situations, your body releases cortisol, the stress hormone. While this is a normal response, chronic stress leads to elevated cortisol levels, creating a domino effect on your hormones, energy levels, mood, and overall well-being. This process is often referred to as HPA axis dysfunction, and if left unchecked, it can lead to symptoms such as:

• Fatigue: Constant stress exhausts your adrenal glands, leaving you feeling tired even after rest.
• Mood swings: Increased cortisol levels can worsen irritability, anxiety, and depression, common during perimenopause.
• Sleep disturbances: High cortisol levels disrupt your sleep, making it harder to fall or stay asleep. For me it was waking up at 3:00am and unfortunately could not fall back to sleep.
• Weight gain: Stress and cortisol are linked to increased abdominal fat and cravings for unhealthy foods. I was constantly feeling hungry, even after eating a large meal!

Burnout doesn't just happen overnight—it builds slowly, often making it hard to pinpoint exactly when things started going downhill. Much like my own experience, burnout can feel isolating and can manifest physically, mentally, and emotionally.

Recognising the Signs of Burnout

For women in midlife, it’s essential to recognise the early signs of burnout. Common symptoms include:

1. Emotional exhaustion: Feeling drained and overwhelmed, where even small tasks seem monumental.
2. Detachment: Losing interest in activities you once enjoyed, or feeling disconnected from your family or friends.
3. Physical fatigue: Lack of energy despite efforts to rest and recover.
4. Cognitive difficulties: Experiencing brain fog, memory lapses, or trouble concentrating.

3 Ways to Protect Your HPA Axis and Avoid Burnout

It’s crucial to take steps to manage stress and care for your HPA axis to avoid reaching the point of burnout. Here’s how you can start:

1. Prioritise Self-Care and Boundaries

In perimenopause, it's easy to feel like you have to handle everything alone. But remember: you can't do it all. Start setting boundaries to protect your energy. This may include:

• Saying "no" more often. If it's not a "Hell yes!", its a "No".
• Carving out time for yourself, whether through hobbies, meditation, or a simple walk in nature.

2. Delegate and Simplify

If you’re always trying to manage everything yourself - whether at home or at work - you're setting yourself up for burnout. Delegate tasks where possible and simplify routines that drain you. It's okay to ask for help. Whether it's support from family members or hiring outside assistance, taking tasks off your plate allows you to focus on what's truly important.

3. Support Your HPA Axis with Nutrition and Lifestyle Changes

One of the most effective ways to support your HPA axis is through balanced nutrition. Eating foods rich in B vitamins, magnesium, and adaptogenic herbs can help regulate cortisol levels and ease stress. I recommend starting with simple changes like adding more leafy greens, nuts, seeds, and hormone-balancing smoothies to your daily routine. In Midlife Flow, I’ve shared plenty of recipes and tips to help you get started!

You can support your HPA axis and restore hormonal balance by making simple lifestyle changes:

• Adaptogens: These herbs, like ashwagandha and rhodiola, help regulate cortisol levels and enhance your resilience to stress. For me, I used St Johns Wort as a first protocol daily for 2 months.
• Magnesium: This essential mineral helps calm the nervous system, improving sleep and reducing anxiety. Try combining it with Taurine for a more powerful combination.
• Consistent sleep patterns: Prioritize good sleep hygiene. Set a regular bedtime, reduce screen time, and create a relaxing evening routine.
• Mindfulness practices: Activities like yoga and meditation can lower cortisol and improve mental clarity.

Remember, it’s not just about diet - it’s about supporting your body holistically so your hormones, stress levels, and overall well-being are in sync.

You Don’t Have to Do It Alone

Burnout and HPA axis dysfunction can be overwhelming, but you don’t have to face them alone. Seek out support from friends, loved ones, or even a coach who can help you create a plan to manage stress. Surrounding yourself with a supportive community will help you stay grounded and feel less alone.

Just like I once struggled and found my way back to health, you can too. Take small steps to prioritise your well-being and protect your hormones. Burnout is not inevitable, and with the right approach, you can regain balance and thrive through this midlife transition.

What next?

Start tracking your stress levels and symptoms today. Journaling how you feel will give you clarity and help identify patterns of burnout before they take over. Join our community at Midlife Flow, where we share practical tips and systems to support hormonal health during perimenopause.

P.S. Whenever You’re Ready, There Are 3 Ways I Can Help You:

#1: Check out my YouTube channel for more insights on how to manage stress, balance hormones, and prevent burnout during perimenopause.

#2: 1:1 Coaching — If you need personalised support to get through the challenges of midlife, book a consultation with me at Midlife Flow.

#3: Follow on X — I share daily posts on stress management, hormone health, and building a healthy, balanced life during midlife.