Useful resources for employers
Listen to the podcast
Activities to try
Navigating menopause
Menopause can be a challenging stage of life, there is no denying that. Talking about any part of menopause may be stressful and embarrassing for some people. It can also be a time of isolation, with fear and confusion about what is happening physically and emotionally.
During the phases of menopause, we may experience self-doubt, anxiety or physical symptoms for several years, which might negatively impact our career. For some, menopause coincides with a critical career stage, in our 40’s and 50’s. Alternatively, some of us may not even be aware that we are going through menopause.
As women of menopausal age make up the fastest growing demographic of the workforce (1), this topic will help you to access the resources available to help you navigate it more effectively. Knowledge is power!
Useful resources to access
Take time to listen to the short podcast to help you understand more about how to have conversations about menopause and signpost to support.
There’s a poster to download too, to help your company share the information and resources with your colleagues and to help you to signpost them to further support.
When we refer to ‘women’, we recognise that menopause can occur in anyone who was assigned female at birth and has female biological and physiological anatomy, including listeners who are trans, intersex and non-binary.
Did you know?
Podcast: Navigating menopause
This short podcast will help you:
- Understand the myths and facts that surround menopause
- Help yourself and find support
- Start a conversation with your manager to help them understand what you need
We hope that it helps anyone who is experiencing symptoms or looking to understand someone in menopause.
A poster to use in your organisation
Here’s a handy poster to use to signpost employees to this webpage. Feel free to download and share, print and put it up, or email it to your employees.
Let’s take a look at some lifestyle changes to help you with menopause
Making positive lifestyle changes could help reduce the severity of menopausal symptoms.
Take a look at some of our previous wellbeing topics below for some inspiration:
Sleep
It is common for lots of women in perimenopause and menopause to experience sleep problems – so if this is you, then you’re not alone.
People going through menopause can experience hot flushes or ‘night sweats’ which can be accompanied by feelings of anxiety. When someone wakes up during a hot flush, the discomfort they feel can make it harder to fall back asleep. There are steps you can take to try manage the symptoms of menopause and in turn support sleep:
- Make sure your bedroom is cool, dark, and quiet. Wear loose, cool nightwear and have a fan on and a glass of ice/cold water nearby
- Manage stress levels by introducing techniques such as mindfulness and meditation, into your bedtime routine. Head to our Stand UP to everyday stress topic for more tips
- Avoid spicy foods, alcohol, caffeine, and tobacco which can all interfere with sleep and also increase hot flushes
Charge UP – move and stretch every day
Menopause can lead to a loss of muscle mass which can affect your metabolism and strength. It’s a good idea to do a range of different exercise as you’ll get more benefits than just doing one type of movement.
Why not re-visit our Charge UP topic and discover:
- How to build everyday movement in to your routines
- Stretching activities to try no matter what your level of fitness is
- Top tips on how to move for at least 3 minutes every hour
There is also a short podcast too !
Watch this NHS video that explains some of the myths and facts around menopause
This video explains some of the myths and facts that surround menopause, how it can happen at any age, how it can effect your emotions and how to find support.
Are you apprehensive about speaking to your manager about your menopausal symptoms? Or are you a manager unsure about how to have a conversation with a colleague?
The tips below will help you make a positive start – why not have a listen to the podcast too!
Employees – How to start a menopause conversation with your manager
It can feel embarrassing talking about menopause at work. But every time we have a confident conversation at work about menopause, we’re taking a step towards normalising the topic.
- Prepare what you’re going to say – write down a few ideas if it helps and maybe even rehearse it with a close friend or partner
- Book a suitable time – it’s best to try and get a private room if you’re in the office. Ensure that you have adequate time booked so that you don’t feel rushed
- Keep a diary of your symptoms – jot down how they’re affecting you both physically and mentally. Try and mention specific examples wherever possible
- Be clear and don’t feel embarrassed to open up – explain what is happening, the situation and how it is affecting your work
- Offer a solution – make suggestions on what would help manage your symptoms at work.
- Follow up – give your boss time to digest what you’ve said and suggest a time to have a follow-up meeting to talk about next steps
Managers – How to have a menopause conversation with your employees
As a manager you’re not expected to be an expert in the menopause. Your role is to have an awareness so that you can have supportive conversations with colleagues and help them access and signpost to appropriate support.
- Ask simple, open, non-judgemental questions
- Avoid judgemental or patronising responses
- Speak calmly and maintain good eye contact
- Avoid interruptions – switch off phones, ensure colleagues can’t walk in and interrupt
- Give the employee ample opportunity to explain the situation in their own words
- Be prepared for some silences and be patient
- Focus on the person, not the problem
- Show empathy and understanding
- Encourage the employee to talk
- Listen actively and carefully
How to find support
All the videos and links to further information have been peer reviewed, continue to be free at the time of writing this campaign and can be used to read, learn and contact others in order to support you.
NHS support
https://www.nhs.uk/conditions/menopause/help-and-support/
Menopause trackers – find one that suits you
There are several free menopause apps available, including:
perry: Perimenopause Community
Connect with others in the same stage of life and access resources from menopause experts. The app also includes a quiz to help determine if you’re in perimenopause or menopause, and blog posts and podcasts from experts.
Evidence-based information tailored for perimenopausal and menopausal people, plus the app allows you to record symptoms, moods, periods, nutrition, exercise, and sleep. Balance also offers an optional premium subscription, balance+, which provides a more personalised experience.
Quickly and easily track your perimenopause and menopause symptoms along with your menstrual cycle, ovulation, weight, water intake, sleep, and mood.
Empowers you through your perimenopause and menopause by helping you build positive lifestyle habits that put you back in control.