Let’s be honest, menopause in the workplace is not something that we can fully understand or empathise with until we must deal with it . With up to 48 different symptoms linked to menopause, this phase is far more complex than just hot flushes and mood swings. It can impact everything from memory to digestion, sleep to self-esteem and most women are expected to carry on at full speed, often without the right support or understanding.
So, let’s explore how you can approach menopause in the workplace with confidence, clarity, and a bit of kindness towards yourself, without compromising your performance or professionalism.
Understanding the Symptoms:
Menopause affects every woman differently, but the potential range of symptoms is extensive and often unexpected. Alongside the more widely known changes like irregular periods, hot flushes, and fatigue, many women experience brain fog, joint pain, anxiety, low mood, dry skin, disrupted sleep, and even things like heart palpitations, gum problems, and itchy crawling skin. These symptoms can vary in intensity and frequency, but they’re all real and they can have a significant impact on your working life.
The key is recognising what’s happening, understanding your triggers, and creating strategies that support your wellbeing on the job.
1. Know What’s Happening and Track It
Awareness is key. If you’re dealing with things like forgetfulness, low energy, or sudden mood changes, keeping a symptom journal can help you improve symptom triggers. Over time, you’ll start to see patterns, and you’ll be better equipped to advocate for yourself, whether that’s with your clinician, HR team, or your manager.
2. Managing Hot Flushes at Work
If you find yourself overheating in meetings or feeling uncomfortably warm at your desk, make sure that you can be as prepared as possible. Dress in light layers so you can cool down quickly if needed, choose breathable fabrics, and keep a fan or cooling mist at hand. It’s also helpful to choose seating near windows or ventilation when possible. Small adjustments like these can make a big difference in your daily comfort.
3. Coping with Brain Fog
Many women report moments of forgetfulness, difficulty concentrating, or struggling to find the right words. If this is familiar, try making notes, digital reminders, or even voice memos to stay on top of tasks. Don’t hesitate to ask for a moment to collect your thoughts, this shows professionalism, not weakness. Communicating your needs clearly can also prevent misunderstandings and reduce unnecessary stress.
4. Mood and Mental Health Matters
Mood swings, anxiety, and irritability are common, and they can be difficult to manage in a professional environment. Take time out for yourself to gather your thoughts. A few minutes of fresh air or stepping away from your screen can make a real difference. If your workplace has a wellbeing policy or employee support programme, make sure you know what’s available. Ensure that you are equipped with the right vitamins and supplements to help lift and enhance your mood.
5. Fatigue and Energy Management
One of the most common symptoms is exhaustion, even after a full night’s sleep. In the workplace, pacing yourself is important. Build in breaks where possible, eat in a way that supports steady energy (think protein and complex carbs), and keep hydrated throughout the day. Where flexible working is an option, consider how it might help balance your energy and productivity.
6. Opening the Conversation
While menopause is still a taboo topic in many workplaces, this is starting to change. If you feel comfortable, talking to HR or a trusted manager about your experience can open the door to better understanding and support. Some companies are developing menopause-friendly policies and if yours isn’t there yet, you might be the one to get that ball rolling. Even speaking to other colleagues who may be experiencing the same as you but too afraid to ask for help.
Be Kind to Yourself
You’re dealing with a profound biological shift while continuing to manage your workload, meetings, and personal responsibilities. That’s no small feat. Celebrate your resilience and remember asking for what you need isn’t a sign of weakness, it’s a sign of strength. Focus on your wellbeing and look after you.
At LIVVE, we’re here to support women through every phase of menopause including those moments where the working world feels just a little too much. Working together with M-Club who have several supplements and products that can help support your symptoms of menopause and improve wellbeing.
Whether you're leading a team or trying to keep up with your inbox, you deserve tools, empathy, and the space to feel like yourself again.
About Melissa:
Melissa Sookia founded LIVVE, an online menopause clinic, after her own frustrating experience with treatment options. She is a British Menopause Society Advanced Specialist and Prescribing Pharmacist and with 27 years in the medical industry, she aims to bridge the gap in menopause care by increasing access and affordability. Having worked across community, primary care, hospitals, and the private sector - alongside the digital space – Melissa wanted to provide women with a seamless digital option for Women’s Health.