Are you struggling with challenges during peri-menopause while trying to navigate the demands of the workplace?
Managing your workload and dealing with unsupportive managers can be difficult, but you don’t have to face it alone.
I’ve partnered with the People Mentor, Nicola Richardson who has over 33 years of experience in business leadership and mentoring small and large enterprises to build high-performing teams.
Together, we offer a combination of expertise to help you overcome the challenges of peri-menopause in the workplace.
I’ll provide insights into how lifestyle choices can positively impact your well-being during this phase, Nicola will share her knowledge on how to navigate work-related challenges and effectively approach your manager.
Menopause struggle
As women approach their late 30s and early 40s, they often experience a transitional phase called perimenopause, which can bring about a range of physical and emotional changes.
This transition can be challenging as you are expected to maintain high levels of productivity and performance.
Brain fog, hot flushes and mood swings descend on you like a sledgehammer and you wonder if you will ever get out the other side.
On top of all that, you might be facing the additional stress of an unsympathetic or uninformed manager who doesn’t understand the symptoms you’re experiencing.
How to Approach Your Manager
It can be challenging to discuss perimenopause with a manager who may not be familiar with the transition and its impact on women in the workplace. Even more so if you feel uncomfortable discussing it with a man.
However, it’s essential to have an open and honest conversation to ensure that you receive the support you need.
Before approaching your manager, it can be helpful to do some research and educate yourself about perimenopause and its impact on women in the workplace.
Be specific about your symptoms and how they are affecting your work performance, and be clear about the adjustments you need to perform your job effectively.
E.g “I’m finding it difficult to concentrate and feel so tired, it would really help to work from home on some days in a quieter space”.
While menopause itself is not specifically listed as a protected characteristic under the Equality Act 2010, it’s important to remember that if an employee or worker experiences a disadvantage or unfair treatment due to their menopause symptoms, it could potentially be considered discriminatory if linked to a protected characteristic.
For instance, if the treatment is based on age, disability, gender reassignment, or sex, it may fall under the scope of discrimination protection provided by the Act.
It’s essential that employers are mindful of these potential connections and ensure fair treatment and support for individuals experiencing menopause-related challenges.
At this stage, in an initial discussion I wouldn’t mention the Equality Act but further down the line if not getting the support you need, then you could mention it and give them a link to the ACAS information found here.
Prepare for the Conversation
Before you talk to your manager, it’s a good idea to prepare for the conversation. This involves specifying the symptoms that are affecting your work, outlining your needs, and suggesting potential solutions.
Keep the conversation factual and try to keep the emotion out of it. If you can’t then don’t beat yourself up about it. Everyone has emotions when struggling and it is better out than staying in.
Stick to the subject of how you need support and don’t divert into other areas as it will lose impact and water down what you need.
E.g. “You might have noticed I’m getting forgetful and I wanted to explain why and what’s going on with me”
The Conversation
During the conversation, be clear and direct about your needs.
This can involve requesting flexible working arrangements, asking for a quieter workspace, or requesting additional breaks.
Remember that your manager may not be familiar with perimenopause, so be prepared to explain how it’s affecting you.
The more specific you are about what seems to make it worse or more difficult to cope then the easier it is to problem-solve with your manager.
Offer Solutions
Your manager may not immediately know how to help you, so offering solutions is helpful.
For example, you could suggest a flexible working schedule, such as working from home or adjusting your hours, or requesting a quieter workspace to help you focus.
If you find specific situations are aggravating the symptoms then discuss how you can work around it.
One area that often affects women at work is dealing with brain fog. Often stress can make it worse so look at how you can reduce stress in the workplace in discussion with your manager.
Build Support Networks
Finally, it can be helpful to build a support network of colleagues, friends, and family members who understand what you’re going through.
This can provide you with emotional support and practical assistance when you need it most.
Steps the Employer needs to take
The business has to carry out a Health and Safety risk assessment for all its employees.
Menopause should be considered as part of this and ACAS covers it here.
It’s also a good idea to implement a menopause policy so that all employees understand what it is, what support is available and how each woman can have different symptoms.
Need any policies for your workplace, get in touch here.
Perimenopause can be a challenging time, but with the right support and self-care strategies, you can navigate this transition successfully.
Communicating with your manager about your needs can be a vital step in achieving this, and by preparing for the conversation and offering solutions, you can help your manager understand your situation and provide the necessary support.
In addition to effectively communicating with your manager about your needs during perimenopause, prioritising your health and fitness can significantly impact your well-being and empower you to navigate this phase more smoothly.
Here are some more tips on what you can do to help with your symptoms.
Seek advice from a health care professional
The first port of call is always going to be your GP. However, lots of women have different experiences in seeking help from their GP that are not great and often feel dismissed.
If this is the case, there are several places in the UK where perimenopausal women can seek additional advice and support.
Here are some options:
British Menopause Society (you can also search for registered menopause specialists on this site)
If you’re based in Wales Fair Treatment for the Women of Wales (FTWW) has some useful information and resources.
The best approach when talking to your GP is to capture a list of your symptoms and how it is making you feel.
It is so easy to forget when in the middle of a conversation and will make you feel more in control.
Prioritising Self-Care is essential during perimenopause, as it can help you manage your symptoms and stay healthy.
Exercise
Sometimes it’s difficult to even contemplate exercising when you’re energy levels are on the floor.
On days like this try relaxation techniques such as deep breathing, meditation, yoga, or tai chi to help manage stress and restore energy levels.
It’s important to accept that things are changing and work with your body, do what feels right for you on a day-to-day basis.
Walking on a daily basis will keep your fitness levels up and at the same time allow you to destress and enjoy some “me” time.
Aim to take a walk daily and over time you will find this helps your energy levels.
If you have really low-energy days, then simply getting outdoors into nature and having a light walk with a loved one or friend is always going to help.
Regular physical activity has been shown to alleviate symptoms such as mood swings, weight gain, and joint pain.
Strength training
Strength training has been proven to help reduce peri-menopause symptoms such as hot flashes and night sweats.
Women are at higher risk for osteoporosis as they age, and perimenopause can accelerate bone loss.
Strength training can help improve bone density and reduce the risk of fractures and other bone-related issues.
It has been shown to improve mood and reduce symptoms of anxiety and depression, which can be especially helpful during perimenopause when hormonal changes can impact mental health.
Even one session a week is better than nothing, so don’t feel pressure to train every day, if you can do two sessions a week, even better!
Nutrition
Opting for sweet treats as a quick energy fix is a common temptation, but it often leads to subsequent crashes and can contribute to weight gain.
Moreover, some women may experience increased sensitivity to insulin resistance during perimenopause, making it even more vital to prioritise protein in their meals.
My coaching experience has shown that many women do not consume enough protein in their nutrition.
Ensuring an adequate protein intake becomes crucial for muscle preservation, which tends to decline with age, as well as for building and maintaining bone density.
Additionally, protein serves as a fundamental building block for hormones, supporting hormone production and regulation during this phase.
Beyond its hormonal benefits, consuming enough protein also aids in weight management and blood sugar regulation.
Protein promotes a sense of fullness, preventing energy level spikes and crashes.
If you’re interested in learning more about the importance of protein and its role in weight loss, you can read the blog I wrote on why protein is important and how it can help you lose weight.
Adopting a well-balanced diet is essential during perimenopause.
Including a diverse range of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can provide essential vitamins, minerals, and antioxidants.
Prioritising foods rich in calcium and vitamin D, like dairy products, leafy greens, and fortified cereals, helps maintain bone health.
Staying hydrated and being mindful of caffeine and alcohol intake are also crucial factors contributing to overall well-being during perimenopause.
Supplements
During perimenopause, women may become deficient in minerals and vitamins because of hormonal changes which can impact nutrient absorption and utilisation in the body.
Busy schedules, stress, and emotional factors may also impact dietary choices, contributing to deficiencies.
In the UK, most people can become deficient in Vitamin D due to a lack of sunlight. It’s recommended that we use a supplement, especially in Autumn and Winter. For more information on this click here.
Magnesium can be another common deficiency – especially in Western women. This can often show up as feeling weak and tired.
It’s always best to consult with a health professional before taking any supplements but anecdotally, clients report back that the quality of their sleep vastly improves when taking a magnesium supplement.
If you’d like to find out more about signs of magnesium deficiency check out the blog on magnesium here.
Summary
There’s a lot that can be done to help with menopausal symptoms so if you are suffering in silence reach out to someone you trust.
It’s never something you should put up with.
Your health and happiness matter, and there’s help available for you.
