I’m the same OP, perimenopausal plus in a ‘caring profession’ and in the sandwich generation (both sets of parents needing support, DS in throes of teenage hormones and exams). I just feel as though I spend my life looking after other people’s wellbeing at the expense of my own, and I don’t have the patience for it anymore.
Things that have helped:
HRT (and a herbal supplement) - this has made more difference to physical symptoms, but it helps with sleep, anxiety, and brain fog, so overall I feel much calmer.
Strenuous cardiovascular exercise and weight training - if I miss a few days I notice it!
Making time to spend with DH, walking and talking.
Regular sex (helps a lot with maintaining emotional closeness).
Planning stuff on my own- weekends away, days out - doing things that are MY interests.
I also use CBT techniques to work through things when I’m aware that I’m being unreasonably irritable, so that I don’t take it out on DH (who is lovely and very understanding, but is also human and fallible). Even with all this, there are days when everything annoys me; I’m hoping it will eventually pass!