Perimenopause Got You on the Couch? Read This

Perimenopause is no joke. One minute you feel fine, the next minute you’re crying in the Target dressing room and wondering what the heck happened to your waist. Let’s not even get into the facial changes, body odor, cravings, aching joints, and fatigue.

If all of this hits home, you are not alone. And I’m willing to bet you’re not just lazy or unmotivated either, you’re simply tired.

Well, this post isn’t about fixing everything overnight. It’s about sharing a few small steps that help me when the last thing I want to do is get off the couch.

💤 Why You’re So Tired (I Promise It’s Not Just You)

It is NOT all in your head. Period.

During perimenopause, your hormones are all over the place. Estrogen, progesterone, cortisol—they all start acting crazy, and that can really mess up your sleep, energy, and emotions.

Now throw in work stress, family stuff, maybe even taking care of aging parents or grown kids… it’s a lot.

So if you’re spending more time watching workout videos than actually doing them, or if the couch feels like your second home lately—it’s not the end of the world. That’s just your body asking for rest and grace.

✨ Small Moves, Big Shifts

When you’re already exhausted, a big commitment can feel impossible. So I say, don’t start big—start tiny. Over the long-term, those tiny changes can bring big results. It all adds up.

• Baseline Nutrients and Hydration

Sometimes that tired feeling is really just your body’s need for water. Try starting your day with at least 16 ounces of water before having any tea or coffee. And throughout the day, keep on sipping. I add electrolytes to my daily water, but use whatever works for you.

During perimenopause, we also burn through nutrients faster than we think. I swear by magnesium, vitamin D, B vitamins, and omega-3s, for making a huge difference in how I feel.

• The 5-Minute Rule

Tell yourself, “I’ll just do five minutes.” Five minutes of stretching. Five minutes of tidying up. Five minutes of walking. It kinda tricks your brain and gives you just enough oomph to keep going—or at least feel proud you did something. Something is always better than nothing.

• Keep a “Cozy Basket” by the Couch

Fill it with whatever lifts your mood: that under-used foot lotion, a journal, soft fuzzy socks, a massage ball, or a study Bible. When you feel stuck, grab something from the basket. It sounds small, but those tiny positive comforts can really help switch your mood.

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🌿 Mood Changers (Even When You’re Dragging)

• Walk & Talk With God

Sometimes I put on my shoes, plug in my earbuds, and just walk around my backyard while I talk to God or listen to praise and worship music. It clears my head every time.

• Create a Mini “War Room” Corner

Find a quiet spot (even in your closet or by the bed) where you can pray, cry, write, or just breathe. It doesn’t have to be fancy. Just a little space that says: this moment is for me and God.

• Snack Smart

If you’re feeling sluggish, maybe try something that won’t make you crash—Greek yogurt with blueberries, cottage cheese and fruit, or even a handful of walnuts with some dark chocolate.

I will NOT be a hypocrite here. I am really struggling with this! See, I’ll eat that Greek yogurt with berries, but still want a dang sugar cookie with my nightly stress relief tea! It’s ridiculous. Ughh… somebody please send me a keto cookie recipe that actually tastes good.

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💛 A Few Reminders

We’re not broken. We’re not lazy. We are all adjusting to a new phase of life.

This stage of life isn’t about doing more—it’s about giving yourself grace and, day by day, doing what matters most for your physical, spiritual and emotional health. Maybe that means sitting in stillness. Maybe it’s going for a walk.

Maybe it’s texting a friend to say, “Uggh, I’m having one of those days.”

Whatever you do today, try to see yourself the way God sees you, regardless of where you are. It took me many years and way too many reckless decisions before realizing this important point. Just don’t give up on yourself. It will get better.

I’m cheering for you.