Education

Coping with perimenopause and menopause at work

Written by maefang | Sep 17, 2026, 4:44:08 AM

Written by the Progyny Editorial Team. Reviewed by the Progyny Clinical Team – August 2026.

Peri/menopause (perimenopause and menopause) can cause a range of bothersome symptoms. It also coincides with an especially busy and stressful time of life. We may be managing family, finances, and caregiving. And of course, our jobs require us to show up with our best, day in and day out.

Symptoms such as fatigue, brain fog, hot flashes, and more can make work much more challenging. Some people even consider looking for a new job because the disruption can be so severe.

You do not need to suffer in silence. Let’s go over coping strategies and how to find support to feel your best.

Coping with common symptoms

If symptoms are bothering you, start with your healthcare provider. Together, you can work on a personalized care plan – there are so many options available. Coping strategies may help you feel more confident handling symptoms at work.

Fatigue

Sleep is incredibly important, so take intentional steps to protect your sleep. Tell others in your household so they can help support you.

If lifestyle and nighttime habits aren’t enough, tell your provider. Health conditions like sleep apnea, pain, and frequent urination can all affect sleep. And insomnia that doesn’t go away is treatable.

At work, remember that you can often say “no” or “not now” to non-essential tasks and meetings. (This may be good practice in general, by the way!) If you need help prioritizing your workload, discuss this with your manager. Also consider what you can delegate to others.

Learn about managing sleep during peri/menopause.

Brain fog

For better focus, give yourself permission to stop multitasking. There is so much research showing that multitasking harms performance.

  • Block your calendar so you can focus on one thing at a time.
  • Turn off notifications.
  • If you can, structure your day to do complex thinking at your best time.

It’s also perfectly OK to use little hacks and memory aids. Bonus: these can help everyone on the team with visibility and follow-up. For example:

  • Talk with your team about requiring agendas and meeting notes.
  • Keep to-do lists.
  • Ask for things in writing.

Learn about managing brain fog during peri/menopause.

Mood

Peri/menopause can lead to irritability, depression, anxiety, or feelings of rage. If negative feelings don’t go away or your mood is affecting your daily life, please speak with a professional. Many forms of help are available.

  • Protect your work-life balance as much as you can. This may involve a conversation with your manager.
  • Focus on your self-care and do things that bring you moments of joy and calm each day. This can be simple: a meal with family, time for a hobby, or a daily walk.

Learn about managing mood during peri/menopause.

Urinary symptoms

Your provider can offer personalized treatment for urinary symptoms. You may also wish to ask about managing fluids. It sometimes helps to pace out when and how much you drink throughout the day.

In the workplace, you’re entitled to bathroom breaks as needed. Consider asking your manager to shorten meetings or build breaks for longer meetings.

By the way, you do not need to share any health information you don’t want to. Another option: ask human resources to give you guidance for sensitive requests. Your conversation will remain private.

Learn about managing urinary symptoms during peri/menopause.

Hot flashes

Hormonal and non-hormonal treatments can be a great help for hot flashes and night sweats. When hot flashes strike at work, these tips may help:

  • Dress in layers, with breathable fabrics.
  • Keep a small fan at your work station or desk.
  • Sip ice water throughout the day.
  • Avoid triggers like caffeine or spicy foods.

Learn about managing hot flashes during peri/menopause.

Finding support in the workplace

Advocating for yourself can help you get support to do your job well. And fortunately, our culture is changing to be more open about peri/menopause.

Talk with your manager

You and your manager know your responsibilities and work conditions best. So it’s great to have a collaborative conversation about what will help you thrive. A few tips:

  • Consider meeting with human resources first. They can help you prepare a script and feel ready for your discussion.
  • Remember that managers, regardless of their gender, are expected to support their employees. Try to have an open mind about how it will go.
  • You don’t have to share personal details about your health. Instead, position this as a practical conversation about doing your job well while you manage symptoms.
  • Medical documentation may be needed for some requests. Human resources can walk you through this.

You don’t need to have all the answers. However, it may help to have a couple ideas for how your manager can support you. Requests may include:

  • Flexible working arrangements (schedule or location)
  • Better temperature control in your office or work site
  • Taking breaks when you need them
  • Receiving assignments in writing
  • Breathable fabric for uniforms

It’s also a good idea to ask human resources about the benefits your company offers. This may include counseling, menopause benefits, or family/caregiving resources. Encourage them to raise awareness about peri/menopause in the workplace as well.

Social support during peri/menopause

The days of pushing through peri/menopause alone are behind us.

Some people share with a supportive coworker who can relate to what they’re going through. Or your company may have employee resource groups where you can find connection, validation, and exchange ideas.

Your Progyny Care Advocate is here for you, too. We can help you find a menopause specialist, provide lifestyle coaching, or lend a listening ear.

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Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.
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