Menopause in the Workplace: Navigating Tough Days When You Just Don’t Want to Show Up
If you’re reading this, you probably already know what it feels like: those days when your body and brain are completely out of sync, and all you want to do is hide under a blanket—but instead, you have to show up at work.
I get it. I’ve been there myself. Some days, the fatigue is crushing, the brain fog is thick, and the anxiety or mood swings feel like they’re running the show. Yet, the clock ticks, emails pile up, meetings happen, and you’re expected to be “on.”
Why Menopause Makes Work Harder
Menopause isn’t just a physical journey—it’s an emotional and mental marathon. The shifting hormones impact:
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Energy levels—that endless exhaustion
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Focus and memory—brain fog that slows you down
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Mood and anxiety—feeling overwhelmed or irritable
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Physical symptoms—hot flashes, night sweats, and aches that distract you
On tough days, these symptoms don’t just knock at the door—they kick it wide open.
My Personal Experience: Showing Up When I Wanted to Shut Down
There were mornings I woke up already drained. I’d drag myself out of bed, hoping the caffeine and a quick shower would help. But once I hit my desk, my body rebelled. I felt invisible fatigue that no one could see, and I worried I’d be judged as lazy or unprofessional.
It took me a long time to realize I wasn’t failing—I was navigating a powerful hormonal storm.
Tips That Helped Me Keep Going (and Thrive)
If you’re struggling at work during menopause, here are some strategies that made a difference for me:
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Communicate (When You Can): If you feel safe doing so, letting your manager or HR know about menopause-related challenges can open doors to accommodations.
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Pace Yourself: Break your work into smaller tasks and allow short breaks to reset your focus.
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Manage Your Environment: Dress in breathable layers for hot flashes and keep a water bottle nearby.
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Prioritize Sleep: It’s easier said than done, but better rest fuels better work days.
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Use Technology: Tools like calendar reminders or focus apps can help keep you on track despite brain fog.
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Build Your Support System: Connect with colleagues or groups who understand your journey.
Creating Menopause-Friendly Workplaces
This isn’t just about surviving—it’s about workplaces recognizing the reality of menopause. Flexible hours, quiet spaces, menopause education, and wellness programs can transform the work experience for women in midlife.
If you’re an employer or leader reading this, please remember: supporting menopause at work isn’t a “nice to have” — it’s essential for employee wellbeing and retention.
You’re Not Alone in This
If you’re having a rough day, remind yourself: you’re strong for showing up at all. Menopause is a tough chapter, but it doesn’t define your worth or your work.
And for those days when you can’t do it all? That’s okay, too.
