One of the most challenging aspects of Perimenopause I hear from clients repeatedly is that they are struggling with symptoms of anxiety and handling perimenopause at work.  

This can present unique challenges and be especially daunting in the workplace. 

For women juggling careers, responsibilities, and the changes perimenopause brings, feelings of inadequacy, lack of confidence, and even embarrassment can begin to take a toll. 

This post will look at some causes of perimenopause anxiety and make suggestions on how to take care of yourself inside and outside of work.

Why Does Perimenopause Cause Anxiety? 

Perimenopause marks the lead-up to menopause, a time when hormone levels, particularly oestrogen and progesterone, begin to fluctuate. These hormonal shifts can result in increased stress, mood swings, and heightened anxiety. This can compound existing pressures at work, leading women to feel like they’re losing control or not performing as they once did. 

You might find you feel inadequate or worry that colleagues might notice your symptoms like hot flashes, memory lapses, or fatigue.  

This concern can fuel a vicious cycle of anxiety, leaving you feeling even more vulnerable. 

 The constant worry about being judged or perceived as weak can be mentally exhausting and create a sense of isolation. 

The Pressure to “Keep Up” 

 In a fast-paced work environment, perimenopausal women often feel the pressure to keep up with younger colleagues or keep up the same level of productivity & energy they once had. This pressure is worsened by the stigma surrounding menopause.  

Many women I speak to feel embarrassed to talk about their symptoms or seek support in the workplace, fearing that they may be seen as less capable. 

 The need to appear “fine” or “in control” can lead to feelings of shame, which only increases anxiety. It becomes difficult to focus on work when your mind is preoccupied with concerns about being judged or misunderstood. 

 Managing Anxiety and Reclaiming Confidence 

 If you’re struggling with anxiety during perimenopause, it’s important to recognise that you are not alone. Many women face similar challenges, and there are strategies to help manage these feelings and regain your confidence. 

Open Conversations with Your Employer  

One of the most effective ways to manage workplace anxiety is to have an open and honest conversation with your employer or HR department.  

It can be helpful to explain the symptoms you’re experiencing and discuss any adjustments that might improve your comfort at work, such as flexible hours or a better-ventilated workspace. 

 Normalising these conversations is essential for breaking the stigma around perimenopause and ensuring that women receive the support they need without feeling ashamed. 

 If this feels difficult or you are worried about bringing up the topic in your workplace, check out my last blog post How to Talk About Perimenopause for some tips and advice to try.  

 Prioritise Self-Care

Taking care of your mental and physical health can go a long way in reducing anxiety. This includes regular exercise, which helps to regulate mood and reduce stress.

Incorporating mindfulness or meditation into your daily routine can also help you manage stress levels and stay grounded during difficult moments. 

 Nutrition also plays a key role in managing anxiety. A balanced diet rich in whole foods, lean proteins, and omega-3 fatty acids can help stabilise mood and reduce the severity of perimenopausal symptoms. 

Set Realistic Expectations 

 It’s important to be kind to yourself during this time:  

• Recognise that you are going through a significant life change, and it’s okay to ask for support when needed.  

• Setting realistic expectations for yourself can ease feelings of overwhelm.  

• If you’re having an off day, allow yourself some grace instead of worrying about perfection. 

 Challenge Negative Thoughts

 A key part of managing anxiety is challenging the negative thoughts that can spiral during times of stress.  

• Practice positive self-talk and remind yourself that you are capable and experienced.  
• Reframe your symptoms as part of a natural transition, rather than something to be ashamed of.
  
  This takes some conscious effort and can be challenging! Take it day by day, it will eventually become your way of thinking. 

Moving Forward with Confidence 

Perimenopause can be a challenging time, but it’s also an opportunity for growth. By taking proactive steps to manage your anxiety and seeking support in the workplace, you can reclaim your confidence and continue to thrive.  

 If you need some help knowing where to start, get in touch with me today. Let me know what your biggest challenge is and let’s talk through it!