Menopause in the Workplace: How to Cope When Everything Feels Like It’s Falling Apart

Let’s be real — no one prepares you for this.

 

You’re finally hitting your stride. Your career’s in full bloom. You’re leading meetings, mentoring younger teammates, juggling deadlines like a pro... and then it happens.

 

Suddenly, you’re sweating through your top in the middle of a boardroom presentation. You lose your train of thought halfway through an email. You find yourself second-guessing every decision you make. You feel irritable, anxious, exhausted — and completely unlike yourself.

 

Welcome to perimenopause and menopause in the workplace — a silent struggle that far too many women face alone.

 

When Menopause Collides with Your Career

For many women, perimenopause and menopause show up at exactly the wrong time — the peak of your personal and professional life. It’s not just inconvenient. It’s life-altering.

 

And the hardest part? It can feel like you’re the only one going through it.

 

“One moment I was leading a strategy meeting with full confidence, and the next, I was wiping sweat from my face, completely blanking on what I was saying. I wanted to disappear.” – Yashy customer, 47

 

Let’s name what’s happening, so you know it’s not you — it’s the hormones.

 

Common Symptoms That Disrupt Your Work Life

• Hot flashes that may hit you at any time
• Brain fog that makes basic tasks feel overwhelming
• Mood swings affecting work relationships
• Low confidence or imposter syndrome
• Fatigue so deep, you daydream about napping under your desk
• Insomnia, anxiety, irregular periods, memory lapses — the list goes on

 

It’s no wonder so many women say menopause has a negative impact on their work. But here’s the thing: you are not alone, and this does not define your value.

 

You Can Still Thrive (Yes, Even Now)

Let’s flip the script. You don’t need to hide what you’re going through. And you don’t need to suffer in silence. With the right support — both from yourself and your workplace — you can feel more in control, more understood, and more empowered.

Here are 7 ways to navigate menopause at work with strength and self-compassion.

 

1. Talk to Someone at Work (Yes, Really)

Start with a trusted manager, HR partner, or someone in your People team. Ask about existing menopause or wellness policies — you might be surprised what's already in place.

 

Even if there’s nothing formal, your honesty can help spark change.

 

Not sure what to say? Try:

“I’ve been experiencing some symptoms that are affecting how I work — can we talk about small ways to help me manage this?”.

 

2. Open Up to Colleagues and Friends

This part is huge: you are not the only one. Talk to women you trust. Odds are, they’re feeling the same things — or have been there and can offer wisdom, a laugh, or a tissue during a teary lunch break.

 

Menopause thrives in silence. Community shatters that silence.

 

3. Adapt Your Workday to Match Your Energy

• Batch your brainpower. Do creative or deep-focus tasks when you feel most alert (morning is often best).
  
• Take real breaks. Even five minutes of fresh air or stretching can reset your mind.
  
• Make your workspace comfortable. A desk fan, layered clothing, or a cozy blanket can help with temperature swings.
  

 

4. Prioritise Sleep and Rest

We know — this one’s tough. Hormonal shifts mess with your sleep, but you still have deadlines.

 

Try:

• Magnesium or herbal sleep teas before bed
  

• Logging off screens at least 30 minutes before sleep
  

• Asking for flexible start times if you’ve had a rough night
  
  

 

It’s not laziness. It’s biology. You need rest to function — full stop.

 

5. Nourish your Body with Food and Yashy

A hormone-supportive diet can make a real difference. Include plenty of:

• Phytoestrogens (like flaxseeds, soy, and lentils)
  

• Healthy fats (avocados, olive oil, nuts)
  

• Magnesium-rich foods (leafy greens, seeds, dark chocolate)
  

• Omega-3s (chia seeds, walnuts, oily fish)
  

• Water — staying hydrated helps manage hot flashes and fatigue

 

And for extra support, our Yashy Menopause Foundation Support is designed to help ease common symptoms like mood swings, brain fog, hot flashes, and sleep disruption. They're easy to take, simple enough to keep in your bag or at your desk, and gentle on your system.

 

6. Move Gently and Often

You don’t need a gym membership to feel good in your body. A lunchtime walk, a bit of yoga between Zoom calls, or even stretching at your desk can regulate your mood, reduce hot flashes, and clear brain fog.

 

Movement is medicine — and it’s free.

 

7. Advocate for Yourself — and Others

Whether it's requesting a menopause policy or simply asking for support, your voice matters. Every time you speak up, you make it easier for the next woman to be seen and supported.

 

Check out toolkits like the Wellbeing of Women Workplace Menopause Resources to help your employer take action.

 

You're Not Failing. You're Changing.

Menopause can feel like everything’s slipping through your fingers — your confidence, your memory, your motivation. But it’s not the end of your career or your power.

 

It’s a transition. And like all transitions, it deserves tenderness, support, and respect.

 

Together, we can change the culture around menopause at work, so no woman has to choose between her health and her career. You deserve a workplace that supports you, believes you, and empowers you — every step of the way.

 

With love from,

Alia x