Managing Menopause at Work

By: Debra Hoffman, Ph.D.

“Is it hot in here all of a sudden?  Am I the only one feeling this?  Wait!  Could this be a hot flash? I don’t have time for this! I need to get to my next meeting.”

Menopause is a natural part of aging for women, and managing symptoms can often be challenging, particularly at work. From hot flashes and mood swings to fatigue and brain fog, symptoms of menopause can affect productivity and well-being. Menopause typically occurs between ages 45 and 55, but perimenopause, the transitional phase, can begin earlier and last several years. The most common symptoms include:

• Hot flashes and night sweats which can cause discomfort and disrupt sleep, making concentrating harder.
• Mood swings caused by hormonal changes can result in irritability and anxiety.
• Fatigue often derives from sleep disturbances and hormone shifts that leave women feeling exhausted.
• Brain fog can lead to frustration, along with other cognitive symptoms like forgetfulness and difficulty concentrating.

Half of all women experience generalized anxiety, comparable to premenstrual symptoms, during the menopausal transition. The severity of symptoms differs, with some women facing more intense symptoms than others.

The psychological challenges associated with menopause extend beyond mood swings, frequently involving body image concerns, self-esteem issues, and feelings of loss or shifts in identity. Many women may grapple with feelings of inadequacy or fear of aging, which can intensify during this transition.

Several large studies have found one-third of working women report significant difficulty coping with their menopausal symptoms at work. Here are some strategies that can help manage menopause symptoms while maintaining productivity and well-being at work:

1. Stay hydrated and cool by dressing in layers that can easily be adjusted throughout the day if you are prone to hot flashes. Keep a fan or water bottle at your desk to help you stay cool and hydrated.
2. Take breaks when you are feeling overwhelmed by fatigue or brain fog. Taking short breaks to move around or practicing deep breathing exercises can help reset your focus and reduce stress.
3. Organize your workload by breaking down your tasks into smaller, manageable goals. Using lists, reminders, or digital tools can help keep you organized and on track, especially on days when brain fog is more prominent.
4. Get support from colleagues if you are comfortable. Confide in a trusted colleague who can offer support during difficult moments. Having an ally at work can help reduce feelings of isolation or embarrassment.
5. Prioritize self-care when outside of work. Focus on getting enough rest, eating a balanced diet, and engaging in stress-relieving activities like yoga, meditation, or walking. Managing your overall well-being can help mitigate the intensity of menopausal symptoms.
6. Reach out to your medical team such as your gynecologist or PCP who may be able to assist you with unmanageable symptoms.
7. Connect with a mental health professional with menopause symptoms which can be challenging, often causing distress and disrupting daily life. These changes can impact your ability to navigate everyday tasks and responsibilities. Seeking support from a mental health professional, whether through therapy or medication, can make a significant difference in how you manage and cope with these symptoms, helping you get through this stage of life with more ease.

Behavioral Health Partners can offer support during this transitional phase. Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety, and depression. To schedule an intake appointment, give us a call at (585) 276-6900.

References

D'Angelo, S., Bevilacqua, G., Hammond, J., Zaballa, E., Dennison, E. M., & Walker-Bone, K. (2022). Impact of menopausal symptoms on work: Findings from women in the Health and Employment after Fifty (HEAF) study. International Journal of Environmental Research and Public Health, 20(1), 295.

https://doi.org/10.3390/ijerph20010295

Hogervorst, E., Craig, J., & O’Donnell, E. (2022). Cognition and mental health in menopause:  A review. Best Practice & Research Clinical Obstetrics and Gynecology, 81, 69-84.

https://doi.org/10.1016/j.bpobgyn.2021.10.009

Suite, P. & Lozza-Fiacco. (2022). Strategies to cope with stress and anxiety during the menopausal transition. Maturitas, 166, 1-13.

https://doi.org/10.1016/j.maturitas.2022.07.015

 

Ashley Cocquyt | 1/1/2025