Managing Perimenopause Symptoms at Work
- Alice Monk
- Jul 17
- 3 min read
What Is Perimenopause?
Perimenopause is the transitional stage before menopause. It usually starts in your 40s but can begin earlier. During this time, hormone levels - particularly oestrogen - fluctuate, which can lead to a variety of physical and emotional symptoms. These may include hot flushes, night sweats, brain fog, mood swings, anxiety, fatigue, and changes to your menstrual cycle. Menopause is confirmed when you haven’t had a period for 12 months.
These symptoms don’t affect everyone, but for those who do experience them, they can make everyday tasks more challenging, particularly at work. But the good news is: there’s a lot you can do to help yourself feel more in control.
What You Can Do to Manage Symptoms Yourself
1. Layer Up
Managing your temperature is key - especially with hot flushes. Choose breathable fabrics like cotton, and wear layers you can easily remove. Keep a fan or cooling spray in your bag or drawer for quick relief.
2. Keep a Symptom Journal
Tracking your symptoms can help you spot patterns and triggers. Note down your sleep quality, diet, stress levels, and mood. This insight can help you plan better and make informed decisions about lifestyle changes or medical support. The Menopause Charity has a free downloadable symptom checker.
3. Prioritise Sleep
Many people in perimenopause struggle with sleep. Try going to bed and waking up at the same time each day, even on weekends. Cut down on caffeine and screens before bed. Some people find mindfulness apps or herbal teas (like chamomile) helpful.
4. Fuel Your Body
Eating well can make a big difference. Aim for balanced meals with plenty of fruit, veg, whole grains, and protein. Omega-3 fats (like those in oily fish or flaxseeds) may help with mood swings, and calcium-rich foods support bone health.
5. Move Every Day
Regular exercise can lift your mood, reduce stress, and help with sleep. It doesn’t have to be intense—a daily walk, stretching session, or dance break in the kitchen can boost your energy and wellbeing.
6. Mind Your Mind
Anxiety and mood swings are common. Try short breathing exercises during the day, especially if you're feeling overwhelmed. Cognitive Behavioural Therapy (CBT) has also been shown to help with both emotional and physical symptoms—ask your GP about free NHS options.
7. Stay Hydrated
Hormonal shifts can cause dry skin and increase the risk of urinary infections. Drinking enough water can ease some of these effects and help with fatigue and brain fog.
8. Be Prepared
Carry extra sanitary products, spare underwear, and a change of clothes if your bleeding is unpredictable. A discreet kit at work can provide peace of mind.
9. Explore Medical Options
Hormone Replacement Therapy (HRT) is a clinically approved treatment that can ease a wide range of symptoms. It’s available on the NHS - speak to your GP about whether it’s right for you.
Getting Extra Support at Work (If You Want It)
You shouldn’t have to struggle in silence. If you feel comfortable, you can:
Speak to your manager or HR about simple adjustments, like flexible hours or access to a fan or quiet room.
Join a menopause support group if your workplace has one—or suggest starting one if that’s your thing.
Know your rights: under UK law, employers must make reasonable adjustments for health-related needs.
But remember, whether or not you tell anyone at work, you can still take steps to manage your symptoms and feel better day to day.
Perimenopause can bring challenges, but you can take action to help yourself feel better and more in control. By making small, manageable changes to your daily routine—what you wear, eat, and how you move—you can ease symptoms and boost your wellbeing.
You’re not alone in this, and the more we normalise the conversation, the easier it gets for everyone.
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