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For those experiencing menopause or perimenopause symptoms, it can be a difficult and stressful time. The menopause can also have an impact on those supporting someone going through the menopause, for example a relative, partner, colleague or carer.

Everyone will experience this differently and for some, symptoms can be quite severe and can affect individuals both physically and mentally. It can be even harder for those of us who are working.

Here are some tips to help you take care of yourself while dealing with menopause at work:

  • Communication: Open and honest communication with your supervisor and colleagues can make a world of difference. Let them know about your menopausal symptoms, so they can better understand and support you. Your GP will also be able to support.
  • Stay Hydrated: Drink plenty of water to stay hydrated, as menopause can lead to hot flushes and night sweats, which may result in fluid loss.
  • Dress in Layers: Wear breathable, lightweight fabrics and dress in layers. This makes it easier to regulate your body temperature when experiencing hot flushes.
  • Take Short Breaks: Regular short breaks can help you manage stress and fatigue. Use these moments to step outside, stretch, and clear your mind.
  • Practice Stress Management: Incorporate stress management techniques like deep breathing, mindfulness, or meditation during your breaks or when needed.
  • Manage Sleep: Prioritise getting a good night’s sleep.
  • Exercise Regularly: Engage in regular physical activity, which can help with sleep disturbances. Choose low-impact exercises like yoga or swimming.
  • Stay Organised: Use tools like calendars, to-do lists, or apps to stay organised and reduce stress from feeling overwhelmed.
  • Personal Care Items: Keep personal care items in your workspace, such as a small fan, a water bottle, and a cooling spray, to help you stay comfortable.
  • Flexible Schedule: If your workplace allows it, discuss the possibility of a flexible schedule to accommodate your energy levels and sleep patterns.
  • Seek Support: Don’t hesitate to seek support from your HR department if you face discrimination or difficulties due to menopause. Know your rights and the resources available.
  • Self-Compassion: Be kind to yourself. Menopause is a natural phase of life, and it’s okay to seek support and make adjustments to feel your best during this time.

Remember that everyone’s experiences of menopause is unique, so it’s essential to find the strategies that work best for you and your specific needs. Prioritising your wellbeing during this time is crucial, and you deserve support and understanding in your workplace.