Feeling Drained? 5 Signs Your Energy is Tapped Out

Are you feeling drained, stretched too thin, or just out of sorts? You’re not alone. Busy perimenopausal women like us juggle a million responsibilities, and it’s easy to hit a wall without even realizing it. The good news? You don’t have to stay stuck in the cycle of exhaustion. In this post, we’ll dive deep into the five telltale signs that you’re running on empty and explore actionable ways to recharge your energy without adding more insanity to your plate.

5 Signs You’re Running on Empty

1. Brain Fog
   You walk into a room and suddenly can’t remember why you’re there. Your train of thought gets derailed constantly. Sound familiar? Brain fog is one of the first signs that your energy reserves are depleted. It’s your body’s way of saying, “Hey, something’s not working here.” This can be caused by anything from poor sleep to unbalanced nutrition to hormonal shifts during perimenopause.
   
   How to fix it:
   
   
• Start by addressing your sleep habits. Are you getting at least 7-9 hours of quality sleep? If not, create a wind-down routine that includes no screens an hour before bed.
• Evaluate your diet. Are you eating enough protein and avoiding processed sugars that lead to crashes?
• Incorporate mental breaks throughout the day. Even 5 minutes of mindfulness can help clear the fog.
2. Mood Swings
   One minute, you’re laughing at a silly joke, and the next, you’re crying over a random commercial. Those unpredictable emotions can make you feel out of control. Hormonal changes during perimenopause often exacerbate mood swings, but stress and fatigue also play a role.
   
   How to fix it:
   
   
• Start by tracking your mood with a journal or app. Notice patterns and triggers. This can help you anticipate and prepare for rough patches.
• Stay hydrated and eat balanced meals to avoid blood sugar dips that can worsen your mood.
• Make time for self-care. Even 10 minutes a day can make a difference in stabilizing your emotions.
3. Low Patience
   If you find yourself snapping at small things, like someone asking what’s for dinner or your coworker sending one more email, it’s a sign your emotional reserves are depleted. When we’re overwhelmed, our ability to cope with stress shrinks.
   
   How to fix it:
   
   
• Practice the pause. Take a deep breath before reacting. It sounds simple, but it works.
• Delegate where you can. Remember, you don’t have to do everything yourself.
• Schedule regular “me time” to reset and recharge. 
4. Physical Fatigue
   No matter how much you rest, you’re still tired. This kind of exhaustion can be a sign of chronic stress, poor nutrition, or hormonal imbalances. It’s your body’s way of waving a red flag that something needs attention.
   
   How to fix it:
   
   
• Focus on nutrient-dense foods, especially those high in iron, magnesium, and vitamin B12.
• Incorporate light exercise, like walking or yoga. It might feel counterintuitive, but movement can boost energy.
• Prioritize rest and recovery. Give yourself permission to take a nap or simply sit quietly.
5. Cravings
   Craving salty chips, sugary treats, or caffeine at odd hours? This is often your body’s way of compensating for low energy levels. Unfortunately, these quick fixes usually lead to a crash later.
   
   How to fix it:
   
   
• Start your day with a protein-rich breakfast to keep your energy steady.
• Stay hydrated. Sometimes, thirst masquerades as hunger.
• Prepare healthy snacks in advance so you’re not reaching for junk food when cravings hit.

How to Recharge Your Energy

Recharging doesn’t have to be complicated. Here are some simple, effective ways to start feeling like yourself again:

• Stay Hydrated: Your body is about 60% water, and even mild dehydration can zap your energy. Start each morning with a big glass of water.
• Move Your Body: Exercise releases endorphins and helps you feel more energized. This doesn’t mean running a marathon. Even a 10-minute walk around the block can help.
• Eat Protein: Protein helps stabilize your blood sugar and keeps your energy levels steady. Add simple snacks like Greek yogurt, nuts, or boiled eggs to your routine.

Want an easy way to pinpoint what’s draining your energy? Download my free Energy Tune-Up Tracker! It’ll help you track patterns and make tweaks for real results. Get yours at melissahinman.com/tuneup.