Managing Menopause at Work: Strategies for Success
Disclaimer: The below is not intended as medical advice and is only intended to offer points you may wish to consider in 'non-emergency situations'. You should consult an appropriate medical professional if you have concerns about your or a loved one’s health.
Women over 50 are the fastest-growing demographic in the workforce*. As a result, menopause is becoming a more prominent health and wellbeing area of focus for employees and their employers. Menopause can affect women in different ways and there is, of course, no one-size-fits-all experience. If you’re currently entering or going through menopause, it can be a difficult learning curve to discover your new symptoms, how and when they present themselves, and how to manage them – especially during working hours. For some, it can be a stressful transition and may even feel their symptoms negatively impact their professional development. With all this said, we’ve put together some strategies that may help you to better manage your experience, should you need it.
Build Your Circle of Support
As with all personal information, how open you are about your own experience with menopause is entirely up to you. But if you’re happy to talk to colleagues who may be on a similar journey, it can help you (and them) feel more comfortable in the workplace. Even if you have a who is not currently going through this life stage with you, their support can still be invaluable, providing a listening ear during what can feel like an isolating time.
Depending on the size of your workplace, you might even be able to create a support network of those who are happy to discuss their experience. You could even share what you’ve found to be helpful (and unhelpful) and discuss what else you think could be provided in the workplace for support in terms of support and awareness.
Personal Comfort
There are a few ways that you can take measures to potentially help alleviate some of the physical symptoms you’re experiencing. Approximately 80% of women who go through menopause experience hot flushes, which can occur as frequently as every hour.
While hot flushes can be unpredictable, trying to keep cool by dressing lightly in breathable fabrics such as silk and cotton for work can help, in addition to having a handheld fan or one at your desk. You may also find it helpful to make note of any potential triggers that make your hot flushes worse when you’re in the workplace. For example, this may mean avoiding spicy food the night before, making the occasional swap to decaf coffee, and avoiding rushing around the office/workplace or flustered commutes where possible.
Mindful Moments
A busy work schedule and day-to-day family life can all be challenging in their own right. But when you’re experiencing them all at once, it can feel like you’re juggling more plates than you can spin.
has become a buzzword over the past few years for a reason. If it’s not yet something you’ve personally subscribed to, now might be the perfect time to take a closer look at what it means and what it can very beneficially offer you. The premise of mindfulness is to pay attention to the present moment without judgement, which can involve taking a moment to pay attention to how your body is feeling, as well as the nature of your thoughts or internal dialogue, concentrating on deep breaths to refocus yourself. This is simply one example. It could also look like taking a five-minute walk around the office or heading outside to enjoy your lunch. These may seem miniscule, but incorporating these small changes can make a big difference in potentially helping with physical and emotional regulation, which can be difficult during menopause.
Movement
While it might seem counterintuitive, regular exercise can help with some common menopausal symptoms. Physical activity can actually help regulate body temperature and improve overall wellbeing, and it doesn’t have to be anything too strenuous either. Making time for movement isn’t always a priority with work and family commitments, but again, now might be the right time to start filling your own cup to ensure you can be at your best. Even fitting in a walk at lunchtime or in the evening can be beneficial.
If you’ve got a quieter day ahead, why not fit in some swimming, a nearby Pilates class, or a bodyweight workout at lunch or before work, which can further support with symptoms including mental benefits, weight management, heart health and sleep.
Speak to Your Employer
Many more employers are putting incentives in place for employees going through the menopause. Some of these include providing resources such as information booklets or resources, to share with the company, appointing a menopause or wellbeing champion to be the ‘go-to’ person for employees to speak to, or making physical adjustments such as amending the temperature of the workplace, or relocating desks. If you feel there’s anything that could be done to make this time more comfortable for you, then it could be helpful to speak to your manager who will hopefully be able to raise your concerns further and contribute towards creating a truly inclusive environment for all.
For additional support, we signpost you to the following external resources:
Menopause in the Workplace: Menopause Matters
The Menopause at Work: A Guide for People Professionals | CIPD
