Postpartum to Perimenopause: Why You Feel Scattered, Foggy, and Overwhelmed

If you’re a woman who’s had kids or entered your 30’s, 40’s or 50’s, you may know this feeling all too well:

“I used to have it together. I felt sharp and on top of things, able to handle life. Now I can’t focus, I’m forgetful, I lose track of things, I forget words, I procrastinate, I feel anxious and easily overwhelmed.”

You are not broken! You’re going through massive neuro-hormonal shifts that affect every part of your being.

Let’s break down what’s happening, why it can feel like ADHD, brain fog, or burnout, and what you can do to help yourself.

What’s Really Going On?

There are 3 major systems at play:

1. Hormonal Shifts

·      After childbirth, estrogen and progesterone crash dramatically.

·      In perimenopause, hormones fluctuate wildly. Progesterone drops first, then estrogen becomes erratic.

·       These hormones directly affect brain chemicals:

Estrogen boosts dopamine (motivation, focus) and serotonin (mood).

Progesterone boosts GABA (calm, sleep).

·       When these hormones drop you may experience:

   Brain fog

  Poor focus, forgetfulness

   Anxiety, wired-tired feeling

  Emotional sensitivity

2.       Unmasked or Worsening ADHD

·       ADHD is neurodevelopmental condition, often present since childhood but many women mask it and have managed it without realizing it.

·       Estrogen helps regulate dopamine, which supports ADHD brains.

·       When estrogen declines, previously manageable ADHD symptoms can flare or show up clearly for the first time.

3.       Trauma and Stress System Overload

·       Childbirth, postpartum, and midlife transitions can reactivate trauma patterns or overwhelm the nervous system.

·       Life happens and new traumas occur which can also overwhelm the nervous system.

·       Trauma impacts the amygdala, vagus nerve, and HPA axis, making it hard to regulate mood, attention and stress.

There are some who struggle with all 3 of these and find life very hard to live, like trying to walk through waist deep mud.

Why It Feels Like Everything’s Falling Apart

It’s not “just hormones.”

It’s the interaction between hormones, brain chemicals, stress circuits and life demands.

So to feel better, you need to support the whole system, not just one part of the system.

You’re not crazy, lazy or broken!

You are navigating massive hormonal-neurotransmitter shifts, possibly unmasked neurodivergence, and possibly old trauma patterns or current trauma responses igniting your nervous system.

Healing means working on the nervous system, hormonal health along with changing thoughts and behaviors.

There is no one-size fits all but there is a path to feeling sharper, calmer, and more yourself again.

What Is Really Happening In Perimenopause?

This is the phase before menopause when hormone levels don’t just decline, they fluctuate unpredictably. Studies are showing this can start far earlier than previously thought, even in your 30’s for some!

·       Progesterone drops first, leading to less GABA (the brain’s calming chemical), poorer sleep, and increased anxiety.

·       Estrogen becomes erratic, sometimes spiking higher before crashing, which affects mood, memory, and even ADHD symptoms.

·       Cortisol sensitivity increases, making stress feel sharper and recovery harder.

·       Insulin resistance creeps in, raising inflammation and weight challenges.

And if you have a history of ADHD, trauma, anxiety or depression? These hormonal shifts can amplify symptoms you’ve worked hard to manage.

This life stage can unmask vulnerabilities in the stress-hormone-mental health network. This is why addressing your nervous system, emotional history, metabolic health and your unique neurobiology as a whole is crucial.

What Helps?

1.       Nervous System Regulation

·       Somatic therapy, EMDR, IFS therapy

·       Breathwork & vagal toning

·       Grounding

2.       Hormone support (if indicated)

·       Bioidentical progesterone for sleep/anxiety

·       Estrogen support, carefully and individually tailored

·       Nutrients for hormone metabolism (magnesium, B6, zinc)

3.       ADHD support (if needed)

·       Behavioral strategies (external reminders, task breakdown, body doubling)

·       Nutrition (protein, omega-3’s)

·       Medications with professional guidance if appropriate

4.       Blood sugar & Inflammation Care

·       Protein + Fiber at meals

·       Anti-inflammatory foods

·       Good sleep hygiene

5.       Movement

·       Walking

·       Stretching or Yoga

·       Weightlifting

If you see this list and you get overwhelmed, I get it. Don’t look at this as something you have to do all at once and perfectly. Add one thing to your life at a time. Once it becomes a habit, add the next thing.

If you need help with this process or would like to explore healing options that are more personalized to your life, please reach out if you are in the Mississippi area.

I would be happy to help! liza@lizayoungcounseling.com 

Next Steps

·       Find a trauma-informed, wholistic provider

·       Track symptoms across your cycle or life stage

·       Start with nervous system supports

·       Be patient and kind with yourself, you are healing a complex yet beautiful system.