There was a time when I could remember everything—names, dates, faces, deadlines, even where I parked my car without thinking twice. I was the go-to person for details. Multitasking was my superpower, and I took pride in how mentally sharp I felt.
Then, seemingly overnight, it all changed.
I started forgetting words mid-sentence. I’d walk into a room and have no idea why. I couldn’t remember people’s names—even people I knew. My focus was shot. Tasks I used to breeze through took twice as long. I found myself rereading the same paragraph three times just to make sense of it. And the scariest part? I started to wonder if I had early-onset Alzheimer’s.
But what I was actually experiencing was something far more common, and far less talked about: perimenopausal brain fog.
What Is Perimenopausal Brain Fog?
Perimenopause is the transitional period before menopause, often starting in your 40s (or even late 30s), and it can last for years. As estrogen and progesterone fluctuate wildly, they wreak havoc not just on your menstrual cycle and mood, but also on your cognitive function.
Brain fog during perimenopause is real. It can include:
- Forgetfulness
- Difficulty concentrating
- Word-finding issues
- Slower processing speed
- Mental fatigue
And while it’s incredibly common, it’s rarely acknowledged in the ways it deserves to be. Most of us are blindsided by it. We think we’re burning out, falling apart, or losing our grip on reality. In truth, we’re just navigating a profound hormonal shift that affects our brains as much as our bodies.
My Experience
Before perimenopause, I could juggle complex projects, remember faces after one meeting, and deliver presentations without notes. I felt confident, competent, and in control.
But as brain fog crept in, I started second-guessing myself constantly. I’d lose track of conversations halfway through. I’d forget appointments I had made that same morning. I started writing everything down, not as a productivity hack, but as survival.
The worst part wasn’t the forgetfulness itself. It was the fear it triggered. I thought: Is something seriously wrong with me? Am I aging prematurely? What if this is cognitive decline I can’t come back from?
Thankfully, I started talking about it. I brought it up in therapy, with friends, with my doctor. And the response I got over and over again was: Yep. Been there.
I wasn’t losing my mind. I was going through perimenopause.
What Helped Me Cope
Once I knew what was happening, I could take steps to support myself instead of judging myself. Some things that made a difference for me:
- Sleep: Getting better sleep became a priority, even if it meant saying no to late-night scrolling or adjusting my evening routine.
- Nutrition: I became more mindful of blood sugar swings, hydration, and supporting my brain with healthy fats and protein.
- Movement: Gentle exercise, especially walking or yoga, helped clear my mind and improve focus.
- Mindfulness & DBT tools: Practices like Wise Mind, grounding, and self-validation helped reduce the anxiety that made brain fog worse.
- Community: Just knowing I wasn’t alone made a huge difference. I started following accounts and reading content from people going through the same thing.
You’re Not Crazy. You’re Changing.
If you’re in your 40s (or even late 30s) and you feel like your brain has turned to mush overnight, please hear this: You’re not broken. You’re not alone. And you’re definitely not losing your mind.
Perimenopause is a wild ride, and brain fog is one of its lesser-known passengers. But once you name it, you can begin to work with it. And more importantly, you can give yourself the compassion and support you deserve.
Let’s talk about this more. Let’s normalize it. Let’s support each other through it.
Because while your brain might feel foggy, you are still in there—wise, capable, and navigating this chapter with more strength than you probably realize.