We need to talk about menopause in the workplace. The average age that a woman goes through menopause is 51 (although symptoms often start much earlier) and the average age that a woman retires is 66. That means that most women experience menopause in their working life.
Menopause symptoms vary from person to person. Some common symptoms, such as difficulty remembering things and struggling to concentrate, can make it feel like you're underperforming at work. Moreover, women from different cultural and ethnic backgrounds may experience symptoms in varying ways, which can make identifying menopause more difficult. All of these can have an impact on your confidence and self-esteem.
According to the Chartered Institute of Personnel and Development (CIPD), 67% of women say that menopausal symptoms have had a negative effect on them at work, while the Faculty of Occupational Medicine (FOM) say that almost of half of women don’t feel comfortable talking about menopause with their line managers.
Women might feel unable to talk to their colleagues about the menopause because they’re worried that they’ll be stigmatised or discriminated against. This means that they suffer in silence, which can be isolating. Research by the CIPD shows that 17% of women have considered leaving work due to a lack of support, while 6% have left.
Having open conversations about menopause in the workplace can help others to understand the challenges that many of their female colleagues might face. It also means that more women going through the menopause will feel comfortable asking for support so that they can carry out their roles with confidence.
Menopause symptoms:
Common physical symptoms:
Mental health symptoms:
We’ve written more about the link between menopause and mental health here.
Managing menopause symptoms and work
Going through the menopause is a natural process and your place of work should have policies in place to support you. It can help to speak to your line manager or HR about what’s available and if any reasonable adjustments can be made if you’re struggling - the NHS has some suggestions.
It can also be helpful to know what your rights are. Acas’s website lays out where you stand in terms of menopause and the law.
Menopause can impact your sleep, and a lack of sleep can impact your mood, concentration and memory, which can make work more difficult.
To make sure that you get the best sleep possible, look at how you can improve your sleep hygiene; is your room a comfortable temperature, have you put away your phone or any distractions, is the bedroom dark, are your sheets clean? It’s also helpful to go to bed and wake up at the same time to set your body clock.
We’ve written more about the importance of sleep for mental health here.
If you’re struggling with your memory or a lack of concentration, it’s a good idea to be as organised as possible. Write yourself notes and lists and set yourself reminders on your devices so that you don’t forget things. You should also try to avoid doing too much at once and focus on one task at a time.
Moving your body and staying active can help with menopause symptoms. It can also help you to sleep better, which can brighten your mood. Walking to work or going for a walk at lunchtime is a great way to stay active during the working day. You could also try chair exercises to improve your strength.
Hot flashes are one of the most common symptoms of menopause, so it’s important to keep a bottle of water on your desk and stay hydrated throughout the day. Remember, drinks that contain caffeine can bring on hot flashes.
Some of the mental symptoms of menopause, like feeling frustrated, irritable and anxious, can cloud your head and make it hard to concentrate on your work. Relaxation techniques can help you to calm down and bring your attention back to the present moment, like mindfulness, where you notice your senses and the things around you, or focused breathing.
Here’s a focused breathing exercise to try: breathe in slowly and deeply through your nose, then breathe out slowly and deeply through your mouth. It can be helpful to count from 1-5 on each breath.
Mental health support
If the menopause is impacting your mental health, typed therapy with ieso can help. Typed therapy is where the patient and therapist ‘speak’ by typing back and forward via our secure online platform. It’s as effective as face-to-face therapy, but it’s more flexible. Sessions take place remotely, at home, at work or anywhere that you have an internet connection and appointment times can fit around your busy schedule. Find out more about what we do.
Mental health affects us all. This means it's essential that mental health services are equally available to everyone, everywhere. This World Mental Health Day, 10th October, we explore the right to access care.
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