Is It Brain Fog or Burnout? Here’s How to Tell- and What to Do

Forget where you put your keys again? Struggling to finish a sentence or focus for more than five minutes? If you’re in midlife and feeling like your brain is running on low battery, you're not imagining it.

But what’s really going on? Is it hormonal brain fog- or is it burnout?

The symptoms can overlap, but understanding the difference can help you figure out what your mind and body truly need.

What Is Brain Fog?

Brain fog is one of the most common (and frustrating) symptoms of perimenopause and menopause. It’s often caused by fluctuating estrogen, which affects your brain’s neurotransmitters and cognitive function.

You might notice:

• Trouble focusing or concentrating

• Forgetfulness (names, words, why you walked into a room...)

• Feeling mentally “slowed down” or foggy

It’s like your brain has a loading symbol stuck on the screen.

What Is Burnout?

Burnout is mental and emotional exhaustion that builds over time, especially when you've been juggling too many responsibilities without enough rest, support, or recognition.

You might notice:

• A sense of dread starting your day

• Physical exhaustion, even after sleep

• Increased irritability or emotional flatness

• Trouble making even small decisions

Where brain fog feels fuzzy, burnout feels fried.

The Overlap (and the Truth)

Here’s the kicker: You might be experiencing both.

Hormonal changes can make your brain feel sluggish, and if you're also stretched thin by caregiving, work stress, financial pressure, or emotional grief (like an empty nest), your mental load can tip into burnout.

What Can Help?

For Brain Fog:

• Stay hydrated (dehydration worsens cognitive function)

• Add magnesium-rich foods (spinach, pumpkin seeds, dark chocolate)

• Try single-tasking instead of multitasking

• Get outside- even 10 minutes in nature helps clear the fog

For Burnout:

• Name what’s draining you (be honest)

• Give yourself permission to do less

• Start your day with one calming ritual (a quiet coffee, no phone)

• Talk to someone- a friend, coach, or counsellor

• 
  

You’re Not Alone

Whether you’re fogged up, burned out, or both- you are not broken. You are adjusting, evolving, and navigating a powerful transition. Go gently.