Catherine O’Keeffe
Wellness Warrior
Navigate menopause challenges at work with practical tips. Manage brain fog, anxiety, loss of confidence, sleep issues and exhaustion for a thriving workplace.
Menopause is a natural phase that can profoundly affect women in the workplace. Openly discussing menopause, offering education and support and making necessary adjustments fosters an inclusive and understanding environment for employees. Among the numerous symptoms, women report brain fog, anxiety, loss of confidence, sleep issues and exhaustion as the most challenging.
Brain fog: a challenging symptom for 77% of women
During menopause, it is characteristically seen as forgetfulness, difficulty concentrating, confusion and memory issues. It can be especially frustrating in the work environment.
Practical tip: Hydration is a first step. If we are even 2% dehydrated, it impacts our memory and concentration. Prioritise organisation; use tools like planners, reminder apps and checklists to keep track of tasks. Short, regular breaks during the workday can also help refocus and clear the mind.
Anxiety: a common symptom due to hormonal fluctuations
This can lead to feelings of stress and overwhelm, where you may just not feel like yourself and not understand why this is.
Practical tip: Practise mindfulness techniques such as deep breathing or meditation. These can be done in short sessions throughout the day to manage stress and moments of anxiety. Also, check out your Employee Assistance Programme, this can provide great support in these years.
If we are even 2% dehydrated, it
impacts our memory and concentration.
Loss of confidence: self-esteem and body changes
Body changes and symptoms experienced during menopause can affect self-esteem and self-image.
Practical tip: Focus on achievements and strengths — the small wins count. Engage in activities that boost confidence, like new projects or group activities.
Sleep issues: disturbances during menopause
Many women experience sleep disturbances, such as insomnia or night sweats, leading to fatigue throughout the day.
Practical tip: Establish a regular sleep routine, and create a comfortable sleep environment. Avoid caffeine and heavy meals before bedtime. Consider relaxation techniques like a warm bath or light reading to encourage better sleep. Unplug from technology at least 60 minutes before lights out.
Exhaustion or tiredness: debilitating symptoms
Exhaustion and tiredness can impact both motivation and the ability to cope with daily tasks.
Practical tip: Listen to your body and take regular breaks. Short naps or quiet time can be rejuvenating. Ensure a balanced diet rich in nutrients; daily fibre intake is crucial to keep the body flowing. Stay hydrated to maintain energy levels.
If your symptoms are becoming unmanageable at work, speak to your doctor and get the support you need.