Menopause at Work: Surviving the Workload (and the office Karen)

Managing menopause at work is like running a marathon in heels while juggling stacks of paperwork that are on fire. You’re trying to stay professional, but your body’s running its own side project called 'spontaneous overheating and unpredictable emotions'. One minute you’re in control, the next you’re fanning yourself with a stapler, praying no one asks you a complex question mid–brain fog episode. You’re just doing your job and at the same time managing a full-scale hormonal reboot

The Reality No One Talks About

Menopause symptoms don’t clock out at 8am when you log on. They come to work with you. Taunting you in the toilets, hot flushes during meetings, brain fog mid-presentation, fatigue that no amount of coffee can fix, and mood swings that make small talk feel like you want to smash the laptop closed on your fingers. The problem? Most workplaces still don’t talk about it. Women have been quietly powering through for decades, pretending they’re fine when their internal thermostat is set to volcano on the edge of eruption. This reality has to change.

Brain Fog & Productivity

That feeling when you open your mouth to say something smart and your brain is just buffering. Yeah, that’s menopause too. Estrogen plays a big role in memory and concentration, so dips in hormone levels can make you forget your trace of thought, lose focus or second-guess yourself. The key? Stop being so harsh on yourself. You’re not incompetent, you’re hormonally hijacked.

Try this:

• Keep notes for everything (don’t rely on memory).

• Use lists, reminders, and sticky notes like a pro. You'll be getting sponsored by Post It

• Know when you work the best. If possible, schedule focused work for your best energy hours and be kind to yourself on the off days.

  
  

Surviving the Office Sauna

Hot flush in the middle of a meeting? Classic. Here’s how to keep your cool (literally):

• Layer up. Thin, breathable fabrics are your new uniform. Forget that ugly polo shirt

• Fan yourself shamelessly. Pocket fans or desk fans, essential kit.

• Stay hydrated. Water = fewer flushes, better focus.

• Avoid caffeine before big meetings. It can trigger overheating faster than a cuppa tea left out in the sun

If you can, sit near a window or somewhere with airflow. It’s no special treatment, it’s survival on the trenches

Talking to Your Workplace

It can feel awkward to bring up menopause at work, but being honest can make a massive difference. You don’t have to give your full medical history (or STI results, yes you tart) just explain what you need. You’re not asking for pity or putting on a sob story, you’re asking for basic understanding. It should be accepted the same way someone with another ongoing health issue would. And if your workplace doesn’t yet have a menopause policy? Maybe it’s time to help start one. The quiet power of a midlife women's wrath can move mountains. Speak with your union for support if needed.

Reclaiming Confidence at Work

Menopause doesn’t erase your skills, intelligence, or authority, it just messes with your thermostat. You’ve built experience, intuition, and resilience that the younger you could only dream of. Don’t let hormones make you doubt that. Confidence might dip, but it’s still in there. Wake it up gently, with compassion and a little caffeine (preferably iced).

A Little Reminder

You’re not “too old” or “too emotional.” You’re experienced, capable, and currently overheating slightly. Menopause at work isn’t a weakness, it’s a phase of life that deserves respect and flexibility. You’re not the problem. The silence around it is. So, turn up the settings on your desk fan, sip your water and get back to being the powerhouse you already are.