Menopause and the Workplace

Expert advice for coping with menopause symptoms at work

Our menopause specialist Dr Emma Sloan has spoken with lots of women going through menopause while trying to juggle work at the same time. Her experience has led her to see first-hand how menopause symptoms can impact their working life.

“I hear women talk about hot sweats in the middle of board meetings, paranoia that the whole team are judging them, feeling like their face is turning as red as a beetroot during important presentations,” she says.

“Other symptoms, like brain fog and difficulty finding words, can reduce women’s confidence and self-esteem, leading to a feeling of imposter syndrome [that promotes] vulnerability in the workplace.”

“Coupled with poor sleep, night sweats and all the physical changes that their bodies are going through, menopause can be a professionally debilitating process for women to go through.”

However, there are some strategies Dr Sloan recommends to help manage your menopausal symptoms at work.

1.   Open communication

Speaking with your manager or colleagues about any additional needs can make a big difference. Communication is essential when it comes to making reasonable adjustments — employers won’t know you are struggling with menopause symptoms unless you tell them.

Dr Sloan suggests speaking to your Line manager or Wellness Team. She says, “Find a trusted colleague to confide in and seek support from various sources that may be available through work. Knowing that [you] are not alone is very powerful and feeling better supported goes a long way to help address some of the emotional aspects.”

2.   Explore flexible working arrangements

Sometimes this may look like flexible working patterns so you can work with your body, rather than against it.

Dr Sloan explains that some of her patients have found talking to their line manager helpful. “Avoiding the underground at rush hour or working from home after a particularly bad night [has helped some of my patients] continue to meet their professional obligations at work.”

3.   Ensure you look after yourself

When experiencing menopause symptoms, it’s important that you put yourself first so that you can manage your symptoms better. Expert in menopause care Dr Sloan advises that you should make self-care adaptations at work.

“Taking in spare changes of clothes, having a fan near [your] desk, staying hydrated and wearing breathable fabrics helps with some of the physical symptoms of perimenopause or menopause.”

While it might not always be possible, moving to a cooler part of the workplace can help when you experience hot flushes. Similarly, a desk fan can be a great tool as it can conveniently sit on your desk until it’s needed.

Hot flushes can also be triggered by specific things, like caffeine. Therefore, avoiding these while at work could drastically reduce your chances of getting a hot flush.

Dr Sloan also suggests regular breaks and quiet breakout rooms at work to go to, so you can do some deep breathing or meditation.

4.   Increase your knowledge

Understanding what your body is going through and why can make a big difference in how you handle your symptoms.

Dr Sloan has seen first-hand how knowledge can transform your working life. “The more you understand and know about menopause, the more women find better ways to navigate it.”

She goes on to say, “Simple lifestyle changes can help, hormone replacement therapy can reduce symptoms and help with sleep. Attending menopause support workshops and learning from others and understanding that you are not on your own go a long way to helping people cope at work.”