Tips For Managing Your Menopause Symptoms At Work

The article is developed in partnership with BetterHelp.

Menopause rarely has no effect on women’s daily lives, and for the vast majority of us, the worst of the symptoms hit us when we’re trying to take care of important responsibilities such as going to work.

It can be a frustrating transition. It can also be embarrassing or stressful to have to contend with uncomfortable symptoms at the office when we’re under the eyes of everyone around us and we’re struggling to get stuff done. Let’s take a look at how to best cope with this inevitable experience of womanhood.

Symptoms of Menopause

When it’s been around a year since a woman has gotten her period, one can safely assume they have begun the physiological process of menopause. However, many women can start to experience symptoms months and even years beforehand. 


The symptoms can include:

  • Hot flashes
  • Brain fog
  • Stiff joints
  • Lower sex-drive
  • Mood swings
  • Headaches 
  • Insomnia 
  • Night sweats
  • Irregular bleeding 

1. Get Enough Sleep

No matter how old you are, getting eight hours of sleep is essential to having higher energy and feeling motivated to take on the day. Even if you’re tempted to party out a little late on the weekends, sleep in if it means getting the extra sleep. 

2. Try Stress-Reducing Techniques

If you work at a desk for most of the day, look into some deep breathing exercises to help you manage your emotions and also reduce the severity of your hot flashes.

3. Stay Hydrated

Stress, sweating, and hot flashes can make you lose a lot of moisture, so you must keep a water bottle handy to keep yourself hydrated throughout your day. Make sure you drink at least eight glasses a day.

4. Wear Layers

It may seem counterintuitive to wear layers when you have to deal with hot flashes, but this will allow you to remove items of clothing when you feel a hot flash coming. Also, consider getting a personal fan for your desk.

5. Eat A Balanced Diet

Hot flashes can be managed or prevented by eating the right foods. Go for veggies, whole grains, and water—avoid caffeine and spicy foods.

6. Go For Walks At Lunch

If you have time, try going for a walk after you eat to help you stay physically active, especially if you struggle with exercising when you get home from work. Walking and eating healthy can help you manage any weight gain and moodiness from menopause. 

7. Avoid Smoking

If you smoke, this is your sign to stop. Smoking negatively affects your overall health, but it can also increase the severity of your menopause, such as hot flashes, anxiety, and night sweats.

8. Stay Organized

If brains go is one of your menopause symptoms, this can make staying on track at work a tricky issue. To avoid this, be proactive about filing your papers, writing to-do lists, and working on one task at a time.

9. Talk To A Professional

If you’ve been trying your best to maintain a healthy work/life balance and manage your menopause symptoms, consider speaking to a licensed therapist or counselor. With BetterHelp, you don’t even have to leave your house to see a reputable professional. 

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