Menopause at Work: How to Manage Symptoms Like a Boss

Let’s be real . . .  menopause at work can feel like trying to survive a hurricane while wearing a business suit. And if you’re reading this, you’ve probably experienced it:

• Your work area is buried under Post-It notes just so you don’t forget a single meeting or project.

• You keep a spare change of clothes (including extra underwear!) in your desk in case of an unexpected hot flash or sneeze.

• Your boss is decades older than you and seems to think menopause is something that happens to “other people.”

• Younger coworkers tease you for having a fan on—even in winter—because they simply don’t understand.

• You’re exhausted all the time, and even asking for a slight schedule adjustment feels impossible.

Sound familiar? You’re not alone. Surveys show most women are unwilling to discuss menopause at work, especially when their managers are younger men. But here’s the truth: this phase of life is inevitable. You can’t out-diet it, out-smart it, or outrun it.

Why Menopause Awareness at Work Matters

Women are working longer than ever. The age of retirement is rising, which means you may be navigating menopause while still in the workforce for years. Unfortunately, workplace policies rarely account for menopause, leaving many women feeling isolated, misunderstood, or even embarrassed.

Even simple changes, like adjusting ventilation, thermostat settings, or bathroom access, can make a huge difference. You shouldn’t have to hide your symptoms. A private, honest conversation with your boss can help prevent misunderstandings and make your work life more manageable.

But if that feels impossible right now, don’t worry, there are practical ways to manage menopause at work without anyone even knowing.

Common Symptoms at Work

• Hot flashes: sudden waves of heat, sweating, and discomfort.
• Brain fog / memory issues: difficulty concentrating, forgetfulness, or “menopause brain.”
• Fatigue: feeling constantly tired despite a full night’s sleep.
• Mood changes: anxiety, irritability, or low mood.
• Urinary incontinence: occasional leaks or urgency that interrupt your day.

Fun fact: 80% of women aged 45–60 experience perimenopause or menopause symptoms, and 25% of those have severe symptoms that affect daily life, including work.

Practical Strategies for Thriving at Work

Hot Flashes:

• Use a small desk fan to stay cool.

• Dress in layers that are easy to remove.

• Keep a spray bottle of cool water or a cooling towel for neck and chest.

• Reduce stress with breathing techniques or mini meditations.

• Adjust your arrival times or meeting schedules to avoid rush-induced hot flashes.

Brain Fog / Memory Issues:

• Break tasks into manageable chunks.

• Use electronic reminders, to-do lists, or Post-It notes.

• Take brief breaks outside for fresh air.

• Consider open communication with managers or coworkers about minor changes in workflow.

Fatigue:

• Prioritize quality sleep and maintain a consistent bedtime routine.

• Limit electronics before bed and keep your bedroom cool.

• Eat light, balanced meals and have healthy snacks available at work.

• Stay hydrated and keep a consistent exercise routine to improve mood and energy.

Urinary Incontinence:

• Practice Kegels to strengthen pelvic floor muscles.

• Pack a discreet emergency kit of clothes.

• Wear dark clothing or comfortable elastic-waist pants.

• Limit caffeine if it irritates your bladder.

• Take bathroom breaks proactively, and don’t skip hydration.

When to Seek Help

If symptoms significantly impact your work or life, even after trying these strategies, it’s time to seek professional guidance. This could include your OB/GYN, a physician specializing in pelvic floor health, or a health coach who can help you navigate perimenopause and menopause in the workplace.

Booking a free discovery call can help you understand your symptoms and explore both hormonal and non-hormonal treatment options that suit your lifestyle. Or Better yet, have me come in and speak to your company about how to support their female employees with a Menopause in the Workplace workshop.