Menopause is a natural stage of life, but its symptoms — such as hot flushes, fatigue, brain fog, and mood changes — can make working life more challenging. Many women find themselves struggling quietly, unsure whether what they’re experiencing is “normal” or how to manage it alongside professional responsibilities. With the right understanding and practical adjustments, it is possible to continue working confidently and effectively during this time.
How Menopause Can Affect Working Life
Menopause can impact work in ways that aren’t always obvious. Hot flushes during meetings, difficulty concentrating, or feeling exhausted after a poor night’s sleep can make even routine tasks feel harder than usual. Emotional changes, including anxiety or irritability, may also affect interactions with colleagues or clients. Recognising these challenges is an important first step towards managing them.
Practical Ways to Cope at Work
Talking to Your Employer
If you feel able to, having a conversation with your manager or HR department can be helpful. You don’t need to disclose every symptom, but explaining how menopause is affecting you may allow for simple adjustments. These might include flexible working hours, the option to work from home occasionally, or taking short breaks when symptoms flare. Open conversations can help reduce stigma and create a more supportive working environment.
Staying Comfortable and Managing Energy Levels
Hot flushes and sudden temperature changes are common during menopause. Dressing in layers can help you adjust quickly and discreetly — for example, wearing a lightweight top with a cardigan or jacket that can be removed if needed. Keeping a scarf or shawl nearby can also help if you feel cold afterwards.
Energy levels often fluctuate, so it can help to plan demanding tasks for times of day when you feel most alert. Regular hydration, balanced meals or snacks, and short breaks to stretch or walk can also support concentration and reduce fatigue.
Using Technology to Stay Organised
Many women experience brain fog or forgetfulness during menopause. Simple tools such as digital calendars, reminders, and note-taking apps can help you stay organised and reduce the mental load of keeping track of tasks and deadlines.
Understanding Your Workplace Rights
In the UK, menopause may be considered a workplace health issue, and employers have a duty to support employee wellbeing. Reasonable adjustments might include flexible working arrangements, additional breaks, access to cooler areas, or a more comfortable workspace. Knowing your rights can make it easier to ask for the support you need to continue working well.
Final Thoughts
Menopause does not have to mean stepping back from your career. By understanding how symptoms may affect you, making practical adjustments, and knowing when to ask for support, it is possible to navigate this stage of life while remaining confident and capable at work.