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Thriving Professionally during Menopause- a Holistic Lens


Menopause, often arriving between ages 45 and 55, is a natural transition that can bring a wave of symptoms into your professional life. Hot flushes might flare during a presentation, fatigue could stretch your workday, brain fog might muddy your focus, and mood swings may test your calm and emotional wellbeing. These experiences can feel overwhelming, but they can be managed. A 2019 study found 60% of women reported menopause symptoms impacting work performance (Avis et al., 2019). By embracing this phase holistically—nurturing your mind, body, and spirit—you can thrive at work with a sense of agency and renewed strength. Here is how to move through menopause with compassion and balance.



Approaching Menopause Your Way


Menopause is as unique as you are—no two journeys are alike. Some feel a gentle shift, others a deeper wave. There is no “right” path, and that is freeing. There are many options open to you and it is essential to seek medical advice in the first instance to ensure there is nothing else going on. I am focusing on managing options holistically after reaching out to your healthcare provider. Holistically means listening to your body’s wisdom—perhaps trying alternative and complimentary therapies, mindfulness, herbal remedies, —and crafting a path that feels true to you and your needs. Explore, adjust, and trust yourself to shape this chapter once you have spoken to your GP.



Symptoms and the impact they have on your professional life.

Imagine leading a meeting when a hot flush sweeps in- you feel heat surge up through your neck and face like a Tsunami and suddenly, you feel hyper-visible and your focus wavers. Or you are drafting a report and your energy plummets as fatigue suddenly blindsides you because you have not been able to sleep. Or maybe you've prepared for weeks for an important presentation, and, out of the blue, you cannot remember key points or struggle to find words. It can feel overwhelming and it ca feel embarrassing.

A Menopause journal study showed 60% of women felt symptoms like hot flushes, tiredness, or brain fog affected work (Avis et al., 2019). Symptoms vary: some may face mild irritability, others struggle with focus. Holistically, these are signals from your body, inviting you to respond with care. Understanding them empowers you to find balance in your professional life.



The Power of Self-Advocacy

Discussing menopause at work is not always easy. Different workplaces have different workplace cultures, and not all of them are nurturing. Some workplaces are just on different parts of the journey towards menopause inclusivity - you can help nudge that journey along. A 2021 CIPD report noted many avoid discussing menopause due to stigma (CIPD, 2021). Yet open dialogue aligns with holistic self-care—acknowledging your needs fosters a more supportive, inclusive, and ultimately more productive work environment. Self-advocacy is a commitment to your wellbeing. Rehearse or join forums like Menopause Matters for support. Your voice nurtures not just you but others, moving the needle a little further along.



Building a Menopause-Friendly Workplace


With women nearly half the workforce, menopause is not a nice to have but a must have in workplace culture. Share The Menopause Charity’s resources , suggest training via CIPD tools (CIPD, 2021), or propose adjustments like “I’ve been feeling more tired—could we adjust meeting times?” Suggest practical solutions—a fan, flexible hours—and connect to your strengths: “This will help me be more productive.” Start a support group or staff network, nudge HR—your efforts will make change happen.

Start by documenting your symptoms and their impact, then request a private meeting with HR or your manager to discuss support for reasonable adjustments, they should be well aware of the UK’s Equality Act 2010 (Legislation.gov.uk, 2010) . By trusting in your inherent capabilities and advocating assertively yet calmly, you can make this transition one that works for you. The UK, the Equality Act 2010 supports adjustments for menopause-related needs (Legislation.gov.uk, 2010). Acas offers employer guidance Review policies, practice your words, and speak from a place of self-respect.


The reputational benefits for companies with a menopause friendly Talent Brand is huge, helping them stand out to top talent in terms of organisational culture and staff wellbeing. Overall, it is also a very smart strategy in terms of staff retention, less absenteeism, and more productivity.



Exploring Hypnotherapy for Symptom Relief


Hypnotherapy offers a holistic approach to menopause, connecting mind and body to ease symptoms. Through guided relaxation, focused hypnotic suggestions, and a range of different modalities and techniques, it helps reframe physical and emotional responses.

A 2017 study found hypnotherapy reduced hot flash frequency by up to 74% and improved sleep in postmenopausal women (Elkins et al., 2017). It can also soothe anxiety and mood swings, fostering calm that carries into work. Sessions with a certified hypnotherapist—verified via the National Council for Hypnotherapy—might help you manage disruptions like hot flushes during meetings. Hypnotherapy complements many other strategies, offering a gentle, drug-free tool to explore.



Practical Tips for Managing Symptoms at Work


Menopause weaves into your workday, but holistic strategies can keep you grounded and in control:

·  Hot Flushes: Manage these by wearing breathable layers you can adjust, keeping a bottle of water or a small desk fan nearby, and stepping outside for a few minutes of fresh air to restore calm—supporting your body’s needs (Cleveland Clinic, 2022). If outdoor access is limited, a quiet corner with deep breathing works too.

 

·  Fatigue: Work with your natural energy rhythms by tackling high-priority tasks during your peak hours, taking mindful walks to recharge your body and mind, and fostering restful sleep with a screen-free evening routine—perhaps with herbal tea or gentle stretching (Harvard Health Publishing, 2021; National Sleep Foundation, 2023). Pacing yourself throughout the day helps avoid burnout.

 

·  Brain Fog: Support your mental clarity with tools like notes or apps to stay organized, breaking tasks into manageable steps, and collaborating with colleagues for perspective—ensuring you stay hydrated to aid cognitive function (Cleveland Clinic, 2022; Mayo Clinic, 2023). If focus fades, a brief stretch or a moment of mindfulness can help.


·  Mood Swings: Handle emotional shifts by pausing when feelings intensify—practice deep breathing, jot thoughts in a journal, or use a calming app to steady yourself and maintain inner balance (Harvard Health Publishing, 2021; Mind, 2022). If workplace stress persists, a supportive chat with a trusted peer can ease the load.



Self-Care to Sustain Your Career


As I said earlier, always reach out to your GP for support in the first instance.

Then consider holistic self-care which nurtures your whole self, including your professional resilience. A 2018 study showed exercise and stress management eased menopause symptoms (Daley et al., 2018). Walk daily to lift your spirit and connect with Nature, eat nourishing meals to steady your body, and aim for 7-9 hours of restful sleep. Practice Mindfulness or unwind with meditation, a friend’s laughter, or a creative hobby. These acts of care ripple into your work, grounding you in balance.


Embracing Your Expertise: A New Chapter at Work


As you navigate menopause, the wealth of experience, skills, and knowledge you have built up in your professional journey remains a powerful asset. Whether it is your expertise in problem-solving, your leadership abilities, your emotional intelligence, or the insight you bring to your team, these skills and qualities are not lost—they evolve with you. Menopause might bring physical and emotional shifts, but it also offers a chance to express your strengths in new ways: sharing wisdom through mentoring, leveraging your resilience to lead with empathy, or channelling your adaptability and creativity into innovative projects.



A Final Note

Menopause is a real shift— one that for some can sometimes feel quite raw; some days flow, others bring hot flushes, brain fog, irritability, night-sweats, or sleeplessness. But you have faced challenges before, and you will rise here too. Listen to your body, honour your needs, adapt with care, and advocate for change. Connect with Menopause professionals and organisations if you need to. By embracing self-care, advocating for supportive workplace adjustments, and trusting in your inherent capabilities, you can thrive in your career.


Remember, You are still You! This phase does not make you smaller—it amplifies who you are holistically in mind, body, and spirit.


As you reflect on your menopause journey today, perhaps take a calm moment this afternoon—over a cup of tea or coffee —to note what feels supportive for you at work. Share your insights or questions in the comments below, connect with others on forums, or feel free to reach out to me here for a mindful conversation about your next steps. Your resilience is a gift, and every step forward matters."



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