Discussing menopause is gaining well-deserved attention, and it's about time! Conversations about the effects and impact of menopause on women in the workplace are starting to shift and will hopefully be as commonplace as discussions about mental health at work.
Menopausal women are the fastest-growing demographic in the workforce. Research by the Fawcett Society in the UK revealed that 1 in 10 women have left work due to menopausal symptoms, 14% of women aged 45-55 reduced their hours, and 8% did not apply for promotions because of their symptoms. Additionally, 45% of women feel that menopause negatively impacts their work, and 47% have taken a day off due to symptoms but did not disclose the real reason to their employers.
The average age for menopause is 51, and symptoms can last up to ten years. One in four women will experience symptoms, and one in four of those will experience severe symptoms that affect their daily lives.
Women in the workplace often report challenges such as difficulty concentrating, fatigue, poor memory, low mood or depression, and reduced confidence during menopause.
As one of the millions of women affected by menopause, and now a Menopause Wellbeing Coach, I’d like to share some of my top tips for managing menopause:
1. Take control of your menopause: Menopause is inevitable, so it's essential to manage it proactively. Your symptoms can be influenced by diet, exercise, and mindset. Adopt healthy lifestyle habits, research coping strategies, understand your symptoms, consult with your healthcare provider, or consider working with a menopause coach or joining support groups.
2. Be kind to yourself: Acknowledge that it's okay to have off days during perimenopause or menopause. Brain fog and poor memory are temporary, and they don’t diminish your capabilities. Remember, you are not alone - millions of women are experiencing the same thing.
3. Talk to your manager: Be honest about how menopause is affecting you. While symptoms can be challenging, you are still contributing and delivering at work. Discuss how you are managing your symptoms and explore ways to adapt on days when you are not feeling your best.
4. Make your work environment menopause-friendly: If you work in an office, ask about making the environment more accommodating. This can include adjustable temperature controls, access to cold water, and restrooms. Keep a fan handy for when the hot flushes hit.
5. Prioritise your sleep: Good sleep is crucial, especially if menopause is causing sleep disturbances. Avoid caffeine and alcohol late in the day, reduce screen time before bed, and consider flexible work hours if sleep issues persist.
6. Seek support: Utilise the many online support groups that offer reliable information. Resources like https://www.balance-menopause.com/balance-app can be very helpful.
7. Drink lots of water: Staying hydrated by drinking at least 2 liters of water daily can help minimise symptoms like dry skin and bloating.
8. Reduce stress: Engage in activities that make you laugh and bring joy. Reducing stress is key to managing menopausal symptoms. Prioritise a good work/life balance and connect with friends for support.
There are no quick fixes for menopause, and symptoms can feel overwhelming. However, taking proactive steps can significantly improve your well-being and sense of control. Remember, this stage will pass, and it can be a time of renewal. It might be the perfect opportunity to explore new career directions, gain new qualifications, or try voluntary work. Women going through menopause have valuable knowledge, skills, and experience to offer.
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