Menopause action plans become a legal requirement for large employers from spring 2027, one of the biggest shifts in how menopause is addressed at work in decades. Menopausal women are the fastest growing demographic in the workplace, yet one in ten leave their organisation because symptoms go unmanaged. The spotlight is well and truly on menopause at work.
I provide a supportive space to explore how menopause is affecting you at work. Here are three practical tips based on CBT, which you can use alongside HRT or on its own, whatever works for you.
Notice your thoughts, they matter. Next time a difficult moment hits, pause and ask yourself: what am I actually thinking right now? You might spot something like "is everyone looking at me?" or "I can't cope with this." Just noticing the thought, rather than being swept along by it, is the first step. Then try swapping it for something kinder. "This will pass." It gets easier with practice.
Breathe your way back to calm. When stress or anxiety creeps up, slow your breath right down by counting. In for four, out for six. This simple trick activates the vagus nerve, shifting your body out of fight or flight and back to calm. Use it anywhere, any time, even mid hot flush or if you wake at night.
Small shifts that help you sleep. Get outside in daylight, even a short walk does wonders for building healthy sleep debt, the natural tiredness that helps you drift off at night. And keep a gentle rhythm. Go to bed and wake at roughly the same time each day, skip the nap if you can, and keep your days as normal as possible. Your body will thank you for it.