I was writing a blog for you all on managing anxiety in the workplace. But something kept distracting me. I kept finding advice for women to be open and honest with their employers (and colleagues) to help ease anxiety in the workplace. 

However, this is no easy task! 

For many women, the idea of openly discussing perimenopause in the workplace feels daunting, especially in male-dominated environments. Anxiety, hot flashes, mood swings, and other symptoms can feel embarrassing enough without adding the pressure of explaining them to male colleagues or bosses who might lack understanding or empathy.  

While we often see recommendations encouraging women to talk to their employer or HR about perimenopause, this advice can seem impractical or uncomfortable for many everyday women.  

If you’re facing these challenges, know that you’re not alone. It’s natural to feel uneasy about starting these conversations, particularly in workplaces where women’s health issues are rarely discussed.  

So how can women manage their symptoms, protect their mental well-being, and feel empowered without having to step into these vulnerable conversations right away? 

The Unspoken Struggles in Male-Dominated Workplaces 

Perimenopause can be physically and emotionally draining, with symptoms that may impact work performance and self-confidence.  

In male-dominated industries or work cultures where health concerns are not openly discussed, it can be especially hard to feel supported. There’s often an unspoken pressure to “push through” and not show any signs of “weakness.”

This creates a sense of shame or embarrassment, making it harder for women to address their needs. 

 The fear of being misunderstood, judged, or seen as “less capable” can keep women silent. It’s important to recognise that these concerns are valid and shared by many others. 

Practical Tips to Manage Your Perimenopause at Work 

 If the idea of speaking up about perimenopause in the workplace feels too overwhelming right now, that’s okay. There are still strategies you can implement to support yourself without needing to have these conversations. 

 1. Create Your Personal Comfort Zone

Sometimes, small environmental changes can make a big difference. For example: 

– Layering your clothing can help you manage hot flashes without drawing attention. 

– Using a desk fan or keeping cold water nearby can be discreet ways to regulate your body temperature. 

– Taking regular breaks to step outside or breathe deeply can help reduce anxiety or feelings of overwhelm, allowing you to reset. 

These subtle adjustments can offer physical relief while keeping your focus at work. 

2. Manage Expectations and Delegate Where Possible

If you’re feeling overwhelmed by your workload, look for opportunities to delegate tasks or ask for help without linking it to your symptoms.  

For example, you might frame the request around the volume of work rather than feeling unable to cope. In male-dominated environments, finding neutral language that doesn’t draw attention to personal health can make asking for support feel more accessible. 

3. Practice Mindfulness and Stress Reduction Techniques

Anxiety is one of the most common symptoms of perimenopause. If you’re feeling anxious about your symptoms in the workplace, incorporating simple mindfulness techniques can help you stay grounded. Try: 

– Breathing exercises: Deep breathing or box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) can be done discreetly at your desk to calm your mind. 

– Journalling: At the end of the day, spend a few minutes writing down your feelings and thoughts. It’s a healthy way to process your emotions, helping reduce workplace anxiety over time.

You can try these prompts if you are struggling to get started.

4. Find an Ally (if You Can)

If possible, try to identify a trusted colleague or manager who you feel comfortable confiding in, even if it’s just one person. This could be one of your colleagues, someone you’ve worked closely with, or someone in HR.  

Even having one person who understands what you’re going through can make a huge difference, providing you with emotional support when needed. 

5. Prioritise Self-Care Outside of Work

It’s essential to prioritise self-care outside of the workplace to better manage your symptoms when you’re on the job. Engage in activities that reduce stress, such as exercise, yoga, or simply spending time on hobbies you enjoy. Nourishing your body with a balanced diet and staying hydrated can also help reduce perimenopausal symptoms. 

The better you care for yourself outside of work, the more manageable your symptoms may become during the workday. 

Moving Forward with Confidence 

 In a perfect world, the workplace would be a safe space for women to discuss perimenopause openly and without judgment. However, until that reality is achieved, it’s okay to take small, practical steps to make your workday more manageable. Whether that means creating your own comfort zone or focusing on self-care outside of work, these strategies can help you feel more in control without the need for vulnerable conversations.   

Eventually, if you feel ready, you can start having more open conversations in the workplace, either with trusted colleagues or HR. But until then, remember that it’s perfectly valid to protect your privacy while still prioritising your well-being.  

 You don’t need to carry the weight of perimenopause in silence – you deserve to feel supported, even if that support begins with yourself. 

You can start taking control again today. Book your free discovery call with me and let me know what you are struggling with. It feels good to talk.