Perimenopause at work: getting the support you need

You’re at the peak of your career, bringing decades of experience to the table. Then perimenopause arrives, often uninvited and certainly unannounced to your colleagues. Hot flushes during presentations, brain fog in important meetings, and energy crashes that don’t align with your ambitious schedule.

Here’s the truth: every woman will navigate the menopause transition during her working life. Yet workplaces remain unprepared to support us through it.

When your body writes its own agenda

Perimenopause doesn’t wait for convenient timing. Symptoms can start as early as your late thirties, often when you’re climbing the career ladder or leading teams. The physical and emotional changes are real, but they don’t have to derail your professional success.

Common workplace challenges include:

• Unpredictable energy levels affecting productivity
• Temperature fluctuations making office environments uncomfortable
• Sleep disruption impacting focus and decision-making
• Confidence dips during a crucial career phase

Breaking the workplace silence

The elephant in the boardroom? Most managers (regardless of gender) lack awareness about perimenopause. This knowledge gap creates barriers to the support you need and deserve.
Opening workplace conversations doesn’t require oversharing.
Start with what you need rather than detailed symptom descriptions:
“I’m managing some health changes that might affect my schedule flexibility. Could we discuss adjustments that would help me maintain my performance?”

Key conversation starters

• Focus on solutions, not problems.
• Highlight your commitment to your role.
• Suggest specific accommodations.
• Reference company wellness policies.

Your toolkit for professional success

Energy management

• Schedule demanding tasks during your peak energy hours.
• Track your patterns for 2-3 weeks to identify when you feel sharpest.

Environment control

• Request seating away from heating sources.
• Keep a desk fan or cooling towel handy.
• Layer clothing for temperature regulation.

Meeting management

• Prepare extra notes to combat cognitive symptoms such as brain fog.
• Use calendar reminders for follow-ups.
• Don’t hesitate to ask for meeting recap or use AI notetakers like Krisp.ai or Fireflies.ai.

Legal protections and workplace policies

Many countries recognise perimenopause symptoms as grounds for workplace accommodations. In the UK, for example, the Equality Act 2010 can cover adjustments for menopause-related symptoms. Similar anti-discrimination laws exist across many jurisdictions, often under disability or health protection frameworks.

Reasonable adjustments might include:

• Flexible working hours
• Temperature control accommodations
• Additional break times
• Modified dress codes

Research your local employment laws and company policies. Many forward-thinking organisations now include menopause policies in their wellness frameworks. Speak with HR about available support

You’re not navigating this alone

Professional women’s networks increasingly address perimenopause openly. Seek out colleagues who might share similar experiences, or consider initiating workplace wellness discussions.

Professional resources:

• Industry-specific women’s groups
• Menopause workplace advocacy organisations
• Professional coaching services specialising in midlife career transitions

Redefining success during transition

Perimenopause isn’t a career limitation. It’s a life phase that requires strategic navigation. Many women report increased clarity about their values and priorities during this time, leading to more fulfilling career choices..

Your experience, wisdom, and professional skills remain invaluable assets. With the right support and strategies, you can continue thriving professionally while honouring your body’s changing needs.

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