Why Perimenopause Feels Overwhelming And How To Find Your Feet Again

If you have ever found yourself staring at the crumbs someone left on the kitchen counter and suddenly felt like you might burst into tears, please know this: it makes complete sense. It is often the smallest thing that tips you. That moment where something minor feels enormous is not a sign that you are falling apart. It is a sign that your brain is already at capacity. And if you are in perimenopause, that feeling can show up more often than you expect.

Christmas is creeping closer too, which brings its own pressure. The decisions, the organising, the shopping, the socialising, the emotional labour of trying to make everything nice for everyone else. December can feel heavy at the best of times, but during perimenopause it can feel like your nervous system is permanently one step from overload. If that is how you feel right now, you are genuinely not alone.

Today, I want to walk you through Why Perimenopause Feels Overwhelming, especially at this time of year, and how you can gently support yourself with simple, nourishing steps that help your body feel steadier and less stretched.

Because this is nourishment, not perfection. A compassionate way of caring for yourself so you feel more grounded, more supported, and more like you again.

Why Perimenopause Creates Overwhelm

Overwhelm in perimenopause does not happen because you are weak or not coping. It happens because your brain chemistry is changing in response to shifting hormones. When oestrogen fluctuates, it affects the parts of the brain responsible for emotion regulation, stress resilience, memory, concentration and motivation. These changes can make everything feel harder to process, especially when life is busy or unpredictable.

Add in the symptoms many women experience, such as disrupted sleep, night sweats, anxiety spikes, fluctuating moods, heavy periods, headaches, cravings and joint pain, and your resilience gradually gets chipped away. When you are not sleeping properly, your stress hormones increase. When stress hormones increase, your ability to think clearly decreases. The smallest decision, like what to cook for dinner, becomes harder because your brain is already tired.

And then real life piles on top:

• school emails

• work deadlines

• family needs

• caring responsibilities

• the mental load of remembering everything for everyone

• trying to hold everything together emotionally

It is no wonder a tiny, seemingly insignificant thing can push you right to the edge. Your energy tank has probably not been full in months and possibly years. Overwhelm is not a flaw in your character. It is your body and brain asking for gentler support.

You Are Not Meant To Navigate This Alone

Most women feel like they are the only ones struggling, but almost every woman I work with tells me a version of the same story. I feel overwhelmed all the time. I used to cope better. I do not recognise myself. I am exhausted and I do not know how to fix it. I do not know what to eat anymore. I cannot tell if it is hormones or stress.

This is exactly why compassionate, practical nutrition for perimenopause matters. It is not about dieting, calorie counting or trying to shrink your body. It is about understanding how your body works now and nourishing it in a way that actually helps you feel better.

Consistency, clarity, confidence and feeling supported are what make the difference. You deserve all of that. You are doing your best, and you are not meant to hold everything together alone.

What Overwhelm Looks Like

Perimenopausal overwhelm often shows up quietly, long before you realise what is happening. It may look like:

• snapping quickly

• crying easily

• forgetting things

• struggling to start tasks

• finding it hard to choose what to cook

• feeling like your brain is full

• wanting to withdraw

• feeling exhausted even after a low key day

This is your nervous system operating in a state of overprotection. It is trying to keep you safe, not sabotage you.

What Actually Helps When Everything Feels Like Too Much

This is not about perfect routines or overhauling your entire life. It is about lowering pressure and supporting yourself in ways that feel doable. Small changes are powerful. They are also the most sustainable.

1. Do Less, Not More

When overwhelm builds, the natural instinct is often to try harder, do more, push through or tidy everything up in an attempt to feel in control. This usually makes the overwhelm louder.

Instead, choose one thing. Just one. Complete it slowly. Stop. No multitasking. No squeezing in extra jobs. Give your brain a sense of completion without adding more pressure. This small shift helps your nervous system feel safer and reduces the background noise in your mind.

2. Make Life Easier Wherever You Can

Many women tell me they feel guilty simplifying life. They worry it is lazy or cheating. It is not. It is a form of support.

Here is what that can look like:

• Eat simple meals. For example, salmon fillet, bag of microwave veg and some rice.

• Choose convenience when you are tired. Nutritionally, that might be pre chopped vegetables, ready cooked chicken, or a pre made soup. Lifestyle wise, it could mean ordering the food shop online instead of going in person. Day to day, it might be using a slow cooker so dinner cooks itself.

• Say no to non essential commitments.

• Lower the bar on chores.

• Ask for help without apologising.

You are not failing. You are adapting to a season that requires more compassion than pressure.

3. Build Pauses Into Your Day

Pauses regulate the nervous system. They do not need to be dramatic or time consuming. In fact, tiny pauses are often the most effective.

Try things like:

• taking two slow breaths before you respond when you feel snappy

• sitting down for one minute before you start a new task

• stepping outside for 30 seconds and feeling the temperature change

• unclenching your jaw and shoulders halfway through the day

Another simple tool is a three breath reset between tasks. Breathe in for four seconds and breathe out for eight. You can also do six out instead of eight if that feels more comfortable. The key is simply to make the out breath longer than the in breath. When practiced consistently, this becomes a natural habit and helps your nervous system stay more regulated throughout the day.

4. Support Your Energy Gently With Nutrition

This is not dieting and it is not calorie counting. This is about giving your body steadier, more nourishing fuel so your mood, energy and hunger feel more predictable.

Try focusing on:

30g of protein with meals. For example, two eggs and some smoked salmon, or a chicken breast, or a pot of Greek yoghurt with nuts and seeds.

Healthy fats for hormone support. For example, a tablespoon of olive oil on your veg, a few slices of avocado on your toast, or a small handful of nuts.

Around 30g of fibre across the day. For example, adding berries to breakfast, choosing wholegrain pasta, or including beans in soups or salads.

Balanced meals that help stabilise blood sugar. For example, half a plate of veg, a quarter plate of protein, some carbs, and healthy fats.

Hydration. Something as simple as filling a 1.5 litre bottle in the morning and taking regular sips throughout the day.

You do not need to overhaul everything. Even changing one meal a day to be more balanced helps stabilise blood sugar. When blood sugar is steadier, cravings ease, energy feels more consistent and mood feels less up and down. This is where small changes, done consistently, make big improvements. No restriction. No punishment. Just nourishment.

Release Perfection

Perimenopause is not the season for perfection. It is the season for compassion, practicality and making choices that support your wellbeing rather than drain it. You do not need perfect routines, perfect meals or perfect habits. You need what works for you right now.

Good enough truly is enough. Letting go of perfection helps your nervous system settle and makes everything feel more manageable, especially during busy times like Christmas.

The Women I Support

I work with women who are trying incredibly hard but feel like their bodies and brains are not cooperating. Women who feel dismissed or unheard by healthcare providers. Women who want clarity, confidence and simple, practical steps rather than guilt or quick fixes. Women who want nourishment, not punishment, and who want to feel steady, supported and able to enjoy food without overthinking it.

If that sounds like you, please know you are safe here. You do not need to pretend you are coping or act like everything is fine. You do not need to be perfect. You deserve support that meets you gently where you are.

You Deserve To Feel Like Yourself Again

Overwhelm is not a character flaw. It is your body letting you know it needs a different kind of care. When you understand what is happening and support yourself with nourishment, compassion and simple structure, things begin to ease.

And you do not have to figure any of this out alone.

Want More Support?

Download My Free Perimenopause Cravings Rescue Guide, your first step toward steadier energy and fewer cravings. Click here to download it.

Book a Free Clarity Call

If this blog resonated with you and you would like tailored support, you can book your complimentary Clarity Call, click here to book.

You deserve to feel steady, supported and confident, especially during perimenopause and especially during the Christmas season. And you deserve to know you are not alone.