Hot flashes, fatigue, mood swings. Is this your experience with menopause? Maybe you’ve tried ‘pushing through’ at work, but there’s a better way.
Talking about your menopause at work can be uncomfortable, difficult, downright scary even. But if your menopause experience is interfering with your work performance, satisfaction or engagement, it’s time to reach out for the support you need.
If you’re still not convinced transparency is the way forward, evidence shows that women who have a comfortable and enabling work environment report having a less acute menopausal experience than those without.
Follow these steps for a positive experience at work with menopause.
1. Get talking
We can’t stress this enough, folks – an open conversation with your supervisor really can’t be avoided if you want more support at work. If you’re uncomfortable or worried about raising the issue with your supervisor, find someone in your diversity or HR team to talk to. And while you can’t shirk the conversation altogether, you can approach it confidently by being prepared:
- Book in some time to chat with your supervisor (just because you had a hot flash in the last team huddle, doesn’t mean your colleagues are privy to your menopause!). Set up an informal catch up, say over coffee, but be sure to schedule it in so you get the time and opportunity to address all your concerns and requests.
- Check your parents portal or intranet for your organisation’s menopause policy, or ask HR if one exists. Know your rights around leave and flexibility if these are options you’re considering.
- Plan out what you want to talk about: whether it’s anticipated doctor’s appointments, suggesting changes to your work environment, or requesting flexible or remote work. Think about the issues and offering solutions (see step 2). Be clear and specific in your planning. Being prepared will help ease your anxiety.
2. Create the right working environment
Once you’re talking openly with your employer, it’s time to speak up about what you need to feel safe and comfortable at work. Again, be specific. Menopause affects women differently, so even if your supervisor has experience with menopause, they might not have thought of everything. Some things to consider:
- Getting the cooling right – temperature control for hot flashes. This could also include access to a window, portable fan, body mist or cold drinks.
- Easy access to a bathroom for digestive or menstruation changes.
- On-site relaxation room for when you experience pain, headaches or dizziness.
- Fixed desk (rather than hot desking) or changing desks for temperature control/comfort reasons.
- Setting and sticking to meeting times and break times.
- Menopause-friendly uniforms – multilayered and breathable fabrics.
- Anti-fatigue flooring if you’re standing for long periods.
3. Focus on a healthy lifestyle so you can focus on work
Women who do their best to maintain healthy habits report a less acute menopausal experience. Healthy habits include:
- Regular exercise – try stepping away from the desk for a lunchtime walk, or stretching at regular intervals during the workday.
- Eating a nutritious diet – keep high-fibre and whole grain snacks handy to maintain energy levels.
- Keeping a healthy body weight.
- Not smoking.
- Consuming little or no alcohol.
- Taking time for relaxation – avoid working through allocated breaks and try spending five minutes of your break time doing something that fills your cup.
- Practicing mindfulness – if you’re pressed for time, try taking a moment to take three deep breaths, making sure to exhale slowly and smoothly.
If hot flashes are an issue for you, be aware that spicy food and hot drinks can exacerbate them, so it’s best to steer clear of consuming these foods and beverages, especially at work.
4. Consider flexible and remote working
Another interrupted night’s sleep? Discuss flexible work arrangements (like working from home or flexible work hours) with your supervisor in advance, so you have options for managing your workload if fatigue, concentration, pain or flow affect your ability to work or be in the workplace.
5. Get to the root of it
If the physical or emotional changes of menopause are affecting your work or home life, it’s time to talk to your healthcare professional and take back control. There are a variety of medical treatments and complementary therapies that can ease your menopausal experience, and your healthcare professional will help you determine what options are available to you.
6. Shed the stigma
There’s no denying we need to make more effort to reduce the isolation and stigma felt by women transitioning through menopause. Here are some ways you can deal with the stigma in your workplace.
- Start by being confident, professional, and most importantly be you! Don’t buy in to others’ negative stereotypes around menopause. Reframe your own biases if need be. Others will find it easier to see things your way if you own your story.
- Keep in mind that menopause is a physiological condition which has or will affect nearly half the population. It’s not a problem to be managed, but a life transition. Learn some of the facts and figures about menopause and help others understand by sharing your knowledge with them.
- Be courageous and tell your story. Own your experience – It will help you or someone coming after you feel less isolated.
7. Get friends and family support
It’s unlikely that menopause will be the only change you’re facing in your life. Caring responsibilities, career decisions and parenting challenges are just some life experiences that might be adding to your stress while you’re transitioning through menopause. Nurture your personal and social relationships so you have people you trust to open up to and help you work through any emotional and practical challenges.
