How to handle perimenopause at work

Table of contents

1. What perimenopause means for your working life

2. Symptoms of perimenopause at work

3. Managing perimenopause at work

4. Why workplace support matters

What perimenopause means for your working life

Perimenopause is the transition before menopause when hormones start to fluctuate. It often begins in your 40s and can last for years. While it’s a natural part of being a woman, it can affect how you feel and perform at work. Hot flushes in meetings, poor sleep before a big day, or brain fog that makes it hard to focus are experiences many women share.

Symptoms of perimenopause at work

The most common perimenopause symptoms at work include fatigue, brain fog, mood changes, and hot flushes. Sleep problems often make mornings harder, while physical issues like headaches or joint pain add another layer of stress.

Managing perimenopause at work

Small adjustments can make work life easier. Dressing in layers, keeping water nearby, and pacing your day can help with hot flushes and fatigue. Using reminders and short breaks can ease brain fog. Just as important is talking to someone you trust - HR, a manager, or a colleague - so you don’t have to carry the burden alone.

Why workplace support matters

Perimenopause affects nearly half the workforce at some stage, yet it is still rarely discussed at work. Open conversations and supportive policies make it easier for women to thrive, not just push through. Employers who take perimenopause seriously retain talent, reduce stress, and create healthier workplaces for everyone.

At Flouria, we collaborate with employers to support women through critical life stages. If you’d like to get access to Flouria via your employer, you can find more information here.

Key takeaways

• Perimenopause can affect energy, mood, and focus at work.

• Small strategies like rest, hydration, and planning ahead can help.

• Talking openly reduces stigma and leads to better workplace support.

References:

(2024). Menopause and the workplace: consensus recommendations from The Menopause Society. Menopause (New York, N.Y.), 31(9), 741–749. https://doi.org/10.1097/GME.0000000000002415

Rodrigo, C. H., Sebire, E., Bhattacharya, S., Paranjothy, S., & Black, M. (2023). Effectiveness of workplace-based interventions to promote wellbeing among menopausal women: A systematic review. Post reproductive health, 29(2), 99–108. https://doi.org/10.1177/20533691231177414

Bariola, E., Jack, G., Pitts, M., Riach, K., & Sarrel, P. (2017). Employment conditions and work-related stressors are associated with menopausal symptom reporting among perimenopausal and postmenopausal women. Menopause (New York, N.Y.), 24(3), 247–251. https://doi.org/10.1097/GME.0000000000000751