Richa Madaan

Richa Madaan

Managing Stress in the Workplace: A Menopausal Woman’s Guide

  Jan 17, 2024
Reviewed by Ayushi Jain

Being a working woman, you have to manage everything from home to the office. It gets a bit overwhelming, especially if you are in the menopausal phase. 

Managing work stress along with your symptoms can be difficult because of constant hormonal fluctuations. In such a case, what can you do to maintain a strong mental composure at your workplace?

Some tried and tested methods for managing worry at work during menopause include breathing exercises, meditation while on a break, and time management at work. 

Moreover, seeking support from your colleagues and a menopause-friendly diet will help you become mentally strong while at the office. 

However, several employers fail to recognize that the levels of tension in aged women are due to menopause and not their age. Therefore, it is significant to understand how this age-specific phase can affect your stress levels.

We know that, during menopause, there are a lot of hormonal changes in women. The hormone levels drop lower than ever, and it’s difficult for the body to cope with it. 

As a side effect, you’ll experience night sweats, hot flashes, fatigue, nausea, vaginal dryness, and headaches.

All these signs lead to restless sleep, which keeps you anxious throughout the day, even while you are in the office. 

This is the reason managing your anxiety level is necessary in a menopausal phase, not just for a better personal life but also for a good work environment. 

A great place to start is identifying what worries you the most so you can manage it efficiently. 

With the help of digital tools in healthcare and medical facilities, menopausal symptoms can be tracked and monitored to take preventive care or medicines. 

Identifying Workplace Stressors

You should start by identifying what your office stressors are and share them with your colleagues, too. 

I have seen women in this life phase not talking about their tension points because they feel embarrassed. 

But there’s nothing to be embarrassed about because it’s a natural bodily process, and every woman goes through it.

Several American women have shared that during their menopause, they have come across at least one of these office aggravations:

  • Physical symptoms: Physical symptoms like dizziness, hot flashes, and excessive sweating can become a hindrance in everyday activities. Being unable to do your daily work productively can lead to anxiety.
  • Heavy workload: Tight deadlines along with long work hours are one of the leading causes of worry in menopausal females. It is difficult to maintain energy levels due to fluctuating hormones, and that results in tension. 
  • Interpersonal conflicts: Hormonal disbalance can force you to take constructive criticism personally. That will affect your working ability and lead to disturbed mental health.
  • Lack of control: Menopausal females feel they have no control over their bodies or work. This is true about the body since the issues can show up unannounced. You might also feel like you are receiving unfair treatment because of your lack of control.
  • Lack of job security: Several females with menopause have confided in therapists that they fear they’ll lose their jobs. The inability to keep up with the fast deliverability of a work solution can aggravate anxiety.

Once you have identified which of these stressors affect you the most, you can come up with a great strategy to manage it.

In a survey, it was observed that on Twitter and Reddit which are the biggest platforms for analyzing trends, menopause was mentioned quite frequently. From March 2021 to February 2022, these posts on social media indicate that the symptoms should be considered serious for consultation. 


These are the mentions of menopause on Twitter and Reddit from 1 March 2021 to 28 February 2022. 

Stress Coping Strategies for Menopausal Women

Managing stress when going through the menopause phase is difficult but not impossible. You just need to find the right technique that works for you.

Stress-Reduction Techniques

Let’s start by discussing how you can keep your tension metric in check while facing several menopausal issues.

Breathing exercises

Whenever you are tensed more than you should, try to calm yourself down by doing deep breathing exercises or meditation. They not only calm you down but are also effective for the psychological symptoms of menopause.

Mindfulness and meditation

Being mindful of what you are doing can give you better control over your workload. 

Research has also proved that females who are more mindful experience fewer menopausal signs.

Time management

I always make a list of my daily tasks and allot specific time for each of these works. This helps in perfect time management. For women in this phase of life, it means a better sleep cycle and improved quality of sleep.

Self-Care Practices

I have seen several females getting so caught up in their workload that they forget to take care of their issues. And that becomes one of the leading causes of worry. 

Healthy diet and exercise

The need for a menopause-friendly diet is necessary to maintain balanced physical and mental health. You should consume foods that reduce stress levels and provide you with all the necessary nutrients to deal with its signs. And don’t forget to exercise to prevent weight gain from loss of hormones.

Adequate sleep

How many hours of sleep do you get at night? Is it enough to recover the energy lost dealing with menopause? You need a good 7-8 hours of rest to sustain the energy to go through an entire day filled with work.

Relaxation techniques

Relaxation techniques like menopausal yoga balance the endocrine system and reduce worry levels. Listening to relaxing music will help you keep calm and improve your mood.

Seeking Support

Now comes the part that most women try to avoid which is consultation. Having a good support system during this stage of life is necessary for your mental well-being.

Communication with colleagues and supervisors

Communicate your needs and any medical conditions with your colleagues and supervisors. You spend most of your time around these people, and they will be able to assist you during difficult times. Keeping your health status from them is only going to negatively impact your interaction with them.

Employee Assistance Programs

Employee Assistance Programs (EAPs) are the most useful resource for your menopause. 

These programs have trained counselors, healthcare providers, ample educational resources, and support groups for every aspect of your life. If your office lacks these resources, then talk to the authorities to accommodate appropriate facilities.

Workplace Accommodations

Think about the changes you can make to your workplace to accommodate your needs and avoid unnecessary tension. You can follow this guide to make the workplace menopause-friendly.

Here are some of the accommodations you can ask your employers to facilitate.

  • Extra time off to deal with menopausal symptoms.
  • Make the office more comfortable by installing proper cooling systems so you don’t get hot flashes.
  • Access to clean drinking water and healthy snacks to keep hydrated and fueled throughout the day.
  • Flexible arrangements like work-from-home days for the days you are feeling particularly on edge.


Menopause is difficult to manage in itself, and the tension caused by it can only add to your suffering. You must manage your work and personal life in a way that your symptoms won’t increase your stress in the office. 

It’s not always manageable, but with a proper diet, regular sleep, time management, and meditation, you will be able to create a healthy balance. Don’t be hesitant to reach out to your colleagues for help whenever necessary. Ask your employers to create necessary menopause-friendly accommodations so you feel comfortable. 

If your workplace doesn’t make the necessary accommodations, you can take the initiative and help create a positive and welcoming environment for women like you.