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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:

• Energy levels—that endless exhaustion

• Focus and memory—brain fog that slows you down

• Mood and anxiety—feeling overwhelmed or irritable

• 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:

• 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.

• Pace Yourself: Break your work into smaller tasks and allow short breaks to reset your focus.

• Manage Your Environment: Dress in breathable layers for hot flashes and keep a water bottle nearby.

• Prioritize Sleep: It’s easier said than done, but better rest fuels better work days.

• Use Technology: Tools like calendar reminders or focus apps can help keep you on track despite brain fog.

• 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.

Menopause and Your Mood: 7 Signs Your Hormones Might Be Affecting Your Mental Health

If you’ve found yourself snapping at your loved ones, crying over commercials, or feeling anxious for no clear reason, you’re not alone. One of the most overlooked parts of the menopause journey is the powerful connection between hormones and mental health.

As your levels of estrogen, progesterone, and even testosterone begin to fluctuate, your neurotransmitters—like serotonin, dopamine, and GABA—also shift, often leading to unexpected emotional changes.

So, how do you know if it’s “just life” or your hormones speaking louder than usual?

Here are 7 signs your mood changes may be hormonally driven:

1. You’re More Anxious Than Usual—Even Without Triggers

If you're suddenly overwhelmed by everyday tasks, dealing with racing thoughts, or waking up with a sense of dread, your estrogen levels may be dropping. Estrogen helps regulate serotonin and dopamine—key players in mood balance.

2. You Cry More Easily—or Feel Numb

Emotional sensitivity is common, but so is emotional flatness. These shifts may be due to changes in progesterone, which has a natural calming, GABA-boosting effect on the brain.

3. You Can’t Sleep, and It’s Making You Moody

Hormonal insomnia is real—and it’s more than annoying. A lack of deep sleep increases irritability, sadness, and even depression, often leading to a vicious cycle that’s hard to break.

4. Your Patience Is Paper-Thin

Do you find yourself irritated by sounds, people, or situations that never used to bother you? Hormonal swings—especially in perimenopause—can reduce your threshold for frustration.

5. You Feel Depressed, but It Comes and Goes

Unlike clinical depression, hormone-related low mood tends to be cyclical or episodic—you may feel down for a few days, then bounce back, only to repeat the cycle. This is especially common around ovulation or your period.

6. You Feel a Loss of Confidence or Motivation

If you suddenly feel like you’re not good enough, losing interest in things you once loved, it may not be "in your head." Low testosterone—yes, women have it too—can contribute to these symptoms during midlife.

7. You’re Starting to Question Your Sanity

Mood swings that come out of nowhere, forgetfulness, brain fog, and panic can feel scary. But you're not broken. You're going through a massive neurochemical shift, and it's time we talk about it more.

So, What Can You Do?

You’re not at the mercy of your hormones. Here are a few options to consider:

• Talk to a menopause-literate provider about hormone therapy or alternatives

• Track your mood with your cycle to identify patterns

• Support your brain with B-vitamins, magnesium, and omega-3s

• Prioritize sleep (even if it means midday naps)

• Don’t isolate—join supportive communities (like Perimenopause Chat Lounge!)

Final Thought:

Your emotional health matters. If you feel like you’re not yourself anymore, you deserve answers, not dismissal. Perimenopause and menopause aren’t just physical—they’re emotional, mental, and deeply personal. And you're not going through it alone.

🧬 Why I Finally Asked for Hormone Testing—And What I Learned

My real experience with confusing symptoms, bouncing progesterone, and finding clarity with estrogen patches

There was a time I honestly thought I was just losing it.
One minute, I was crying over laundry; the next, I was snapping at everyone. Then, suddenly, I was flat, tired, and not feeling much of anything.

I thought: Is this stress? Burnout? Am I just getting older?

But deep down, I knew something was happening beneath the surface—something hormonal.

That’s when I decided to stop guessing… and start testing.

😵‍♀️ The Symptoms That Pushed Me to Ask

What made me speak up?
It wasn’t just the mood swings. It was the exhaustion. The crashing energy. The lack of motivation.
My libido was gone. My brain felt foggy. My spark felt dimmed.

And worst of all?
I didn’t feel like myself anymore.

My period was still showing up—sort of. But everything about my body felt off. I just knew I needed more than another “you’re fine” from a provider.

🩺 I Asked for Hormone Testing (Even Though I Was Nervous)

I went in and asked for a full workup:
Estradiol, progesterone, testosterone, SHBG, B12, ferritin, thyroid. I wanted the full picture.

Before starting estrogen patches, my estradiol was 19—barely hanging on. I felt every bit of that number.
Now that I’ve been on patches consistently, my levels are up to 212, and I feel the difference.

But progesterone? That’s been a whole different story.

🔁 The Progesterone Rollercoaster

I’ve bounced around with progesterone—some cycles I try it, some I stop.
Some nights it helps me sleep. Other times it makes me feel off or even more anxious.

It’s been trial and error. It’s not something I’m on consistently because it hasn’t always worked for me.

My latest lab had progesterone at 1.0, which tells me my body’s not making much on its own—but it’s also taught me to listen closely to how I feel, not just what the numbers say.

💡 What Estrogen Has Done for Me

Estrogen patches have been my biggest win. Once I started them, everything began to shift:

• My mood became more stable

• My energy picked up

• My brain fog eased

• I started to feel hopeful again

It didn’t fix everything overnight, but it gave me a sense of balance—and a place to rebuild from.

💬 What I’ve Learned

• You can’t rely on standard lab ranges alone—trust how you feel

• Your hormone needs change, sometimes month to month

• You’re allowed to adjust, explore, and advocate for yourself

• Estrogen isn’t the enemy—it can be the missing support your body needs

And most importantly:
You’re not going crazy. You’re going through a major transition.