Menopause is a significant transitional life stage that brings with it many emotional, mental and physical symptoms, ranging from hot flushes and heart palpitations to difficulty concentrating and low mood.
These menopause symptoms can be challenging, particularly if they are impacting you when at work. If you’re finding things more difficult, you aren’t alone. Research by the Chartered Institute of Personnel and Development found that 67% of working women between the ages of 40 and 60 with menopause symptoms say they have had a mostly negative impact on them at work. In addition, more than half of women can recall a time when they were unable to go to work due to their menopause symptoms.
There are steps you can take to make managing your symptoms in the workplace a little easier. In this article, we discuss simple actions you can take, how to approach a conversation with your employer, their legal obligations and reasonable adjustments that can be made to support you through menopause.
How can menopause affect you at work?
Menopause is an inherently personal experience – it does not impact everyone in the same way. However, many women are affected by common symptoms that adversely influence their working lives.
When women were asked about how menopause symptoms have specifically affected their work:
- 79% said they felt less able to concentrate
- 68% felt an increased amount of stress
- 49% had less patience with colleagues and/or customers
- 46% felt less physically able to perform work tasks
- 45% felt increasing amounts of pressure
- 35% made more mistakes
- 14% had to take sick leave
While many women have taken time off due to menopause symptoms, nearly a million individuals have left work altogether and a further 25% have considered quitting their jobs due to menopause.
Things you can do to help you navigate menopause symptoms when at work
Menopause can impact so many aspects of your life. It can alter how you feel about yourself, trigger changes throughout your body and have a knock-on effect on your relationships, hobbies and work. However, there are some actions you can take that can alleviate your symptoms and/or help you to better cope with them.
Use technology
Use reminders on your phone or computer to schedule regular breaks or to drink water, helping you stay hydrated and refreshed. Noise-cancelling headphones or a white noise app can improve your focus by blocking out distractions during the day and portable fans or cooling pads can be a discreet way to help you stay comfortable at your desk.
Prioritise rest
Menopause can leave you feeling fatigued, so prioritising rest is key. If you can, take advantage of flexible working hours to adjust your schedule around when you feel most energised.
Use your lunch break to step outside for fresh air or even a quick power nap if you have access to a quiet space.
Also, don’t forget the importance of quality sleep at night - creating a consistent bedtime routine and reducing screen time before bed can help improve your rest, leaving you more refreshed for the following workday.
Consider hormone replacement therapy (HRT)
Hormone replacement therapy (HRT) can be an effective option for managing menopause symptoms like hot flushes, mood swings, and fatigue.
If you’re finding it difficult to cope with symptoms during work, it might be worth discussing HRT with your doctor to see if it’s right for you.
Many women find that as HRT helps balance their hormone levels, they improve their focus and overall well-being, which makes a big difference at work.
Make lifestyle changes
Small lifestyle changes can have a big impact on how you feel at work.
- Regular physical activity, even just a short walk during breaks, can help boost your energy levels and reduce stress.
- Eating a balanced menopause diet rich in whole foods, like fruits, vegetables, and lean proteins, can stabilise your blood sugar and minimise energy dips.
- Reducing caffeine and alcohol can help minimise hot flushes and palpitations.
- Establishing a consistent bedtime routine and optimising your sleeping environment, ensuring it is cool, dark and quiet, can improve sleep duration and quality, reducing tiredness.
Give yourself grace
Navigating menopause while juggling work responsibilities can be tough, so it’s important to be kind to yourself. Remind yourself that it’s okay to ask for help or to take a break when you need it. Don’t be afraid to communicate your needs with your employer - they may be more understanding than you think.
Remember, menopause is a natural phase of life, and prioritising your well-being isn't just okay - it’s essential. Give yourself permission to adapt your routine and let go of the pressure to always be at 100%.
Who to talk to when you’re struggling with menopause at work
16% of women go through menopause without talking to anyone but if menopause symptoms are affecting your work life, it's important to know that support is available. Opening up to the right people can help you put the right things in place to help you manage your symptoms and balance work responsibilities.
Talk to your manager
Two-thirds of people don’t feel comfortable speaking to their manager about their menopause symptoms but having an open conversation can make a world of difference. Explain how your symptoms are impacting your work and discuss possible adjustments. A supportive manager can offer flexible working arrangements or other accommodations to help you perform your best while managing your health.
Reach out for support
Don't underestimate the value of peer support. Connect with trusted colleagues, friends, or an employee support network. Sharing your experience can provide comfort, reduce feelings of isolation, and offer practical advice from others who may have gone through similar challenges.
Discuss your symptoms with your GP or a menopause specialist
A healthcare professional can provide tailored advice to manage your symptoms effectively. Schedule an appointment with your GP or a menopause specialist to explore options like hormone replacement therapy (HRT) or lifestyle changes. They can help create a personalised plan to improve your well-being both at work and at home.
Menopause and employers’ legal obligations
Under the Equality Act 2010, workers are protected from discrimination, victimisation and harassment based on protected characteristics which include age, sex and disability.
Menopause can be considered a disability if its symptoms have a long-term and/or substantial impact on your ability to carry out your normal day-to-day activities. If deemed to have a disability due to your menopause symptoms, your employer will be legally obligated to neither directly nor indirectly discriminate against you due to them.
In addition, they will be obligated to conduct an assessment of workplace risks and make reasonable adjustments at work so that you can continue to perform in your role.
Reasonable adjustments for menopause
Reasonable adjustments encompass changes an employer can make to reduce or remove a disadvantage you face because of your menopause symptoms. They can include:
- Finding an alternative way to do something
- Making changes to the working environment
- Changing your working arrangements
- Providing equipment, services or support
Any adjustments made are specific to you as an individual and what is deemed reasonable depends on the situation, practicality and affordability. Examples of reasonable adjustments for menopause symptoms include:
- Flexible working hours: Allowing flexible start and finish times due to sleep issues or offering part-time or remote working options.
- Temperature control: Providing you with fans, air conditioning, or a desk near a window to help manage hot flushes.
- Rest areas: Creating a quiet, private space where you can rest or take a break if needed.
- Relaxing the dress code: Allowing you to wear clothes outside of your usual uniform to accommodate fluctuating body temperatures and hot flushes
- Adjusted workload: Temporarily reducing your workload or adjusting deadlines to ease stress and fatigue.
- Regular breaks: Encouraging more frequent breaks to help manage fatigue, concentration, or hot flushes.
- Ergonomic furniture: Providing ergonomic equipment like adjustable chairs and desks to address menopausal joint pain or discomfort.
- Access to toilets: Easy access to toilets and sanitary products in workplace bathrooms for irregular menopause bleeding.
- Reduce harsh lighting: Adjust lighting to reduce eye strain, especially if you are experiencing headaches or migraines.
- Wellbeing programs: Offering you access to counselling services, employee assistance programs (EAP), or mindfulness sessions to help with symptom management.
Can you be signed off work due to menopause?
In the UK, employees can self-certify when taking sick leave for the first seven days. If you’re off work for more than seven days, you’ll need to give your employer proof.
A doctor can sign you from work for menopause symptoms such as anxiety and depression, insomnia and joint pain. If you feel unable to work because of your symptoms, it’s important to speak to a doctor as soon as possible.
There is no specific law in the UK that requires employers to allow employees time off for menopause but there are a growing number of companies that are implementing menopause policies as part of their overall diversity, equality and inclusion (DEI) strategies.
If menopause symptoms are interfering with your work, don't suffer in silence. At Menopause Care, we have a team of specialists who are here to listen to your personal experiences, offer evidence-based advice and develop a tailored treatment plan for you. To get started, book a consultation with a menopause doctor.
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