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Managing menopause at work

Tips on managing menopause at work

Perimenopause can bring a mix of physical and emotional changes that may affect daily life. Common symptoms include hot flushes, brain fog, mood swings, disrupted sleep, fatigue, joint aches, and changes in concentration. At work, these can feel especially challenging — but with practical strategies, you can manage symptoms, protect your wellbeing, and continue to perform at your best.

1. slow down – give yourself space to breathe
   

   Hormonal changes can affect focus, decision-making and memory. Before committing to new tasks, pause to assess your workload. Protect your energy by pacing yourself and setting realistic goals to avoid overwhelm.

2. take short breaks to reset
   

   Brief pauses during the day can help clear your head and ease tension. Step outside for fresh air, stretch at your desk, or find a quiet corner to gather your thoughts. Even a few minutes can make a difference.

3. reframe your thoughts – don’t assume the worst
   

   If you feel unsettled or anxious, try to pause before reacting. Acknowledge that symptoms like irritability or low mood can be influenced by hormones and focus on finding a constructive way forward.

4. tune into your best hours – work smarter, not harder

   Identify your peak focus times and schedule your most demanding tasks during those windows. Save lighter, routine work for when your energy naturally dips.

5. strive for “good enough” – perfection isn’t necessary

   If a task meets its purpose, it’s okay to let it go. Reducing pressure to be perfect can free up mental space and lower stress.

6. manage physical comfort

   For hot flushes, wear light, breathable layers and keep a small fan or cooling cloth nearby. Staying well hydrated and avoiding overly hot drinks can also help. If joint aches or stiffness are an issue, gentle stretching at your desk can ease discomfort. 

7. improve sleep quality where possible

   Fatigue can intensify other symptoms. Aim for a consistent bedtime, create a calming wind-down routine and limit caffeine later in the day.

8. communicate your needs

   If you feel comfortable, speak with a manager or HR representative about adjustments — such as flexible hours, access to quiet spaces, or temperature control in your work area.

9. stay connected

   Talking with trusted colleagues or friends who understand can make a difference. Sharing experiences often reduces feelings of isolation and helps you find practical solutions.

Perimenopause is a natural life stage, and understanding how it affects you can be empowering. With the right strategies, you can create a supportive work environment for yourself — and continue to thrive both personally and professionally. 

To help create more supportive workplaces, we’ve prepared a downloadable workplace menopause policy that you can share with your HR team. This document outlines practical ways organisations can foster an inclusive environment for women during this life stage and can be used as a template to design a policy that best suits your company and employees.