Workplace Conversations: How to Get the Support You Need During the Meno Phase

Let’s be honest, talking about menopause at work probably isn’t something you ever imagined needing to do. But here you are, navigating hot flushes in board meetings, brain fog mid-sentence, or sleep-deprived mornings where coffee is doing most of the heavy lifting. If this sounds familiar, please know you're not the only one.

The good news? You can ask for what you need at work, and feel good about it too.

Why Speaking Up Matters

Studies show that many women leave the workforce or reduce their hours during perimenopause and menopause due to lack of understanding and support. Menopause is a natural stage of life, not something to just push through quietly. Yet for years, it's been treated like a taboo, especially in the workplace. Times are changing (thankfully), and more employers are realising that supporting women during perimenopause and menopause is the right thing to do.

When we speak up, we make it easier for others to do the same. We shape workplace cultures where wellbeing includes hormonal health, where menopausal women can thrive, not just survive, and where everyone can bring their whole self to work, fluctuating hormones and all.

Step One: Get Clear on What Helps

Before any conversation, take a quiet moment to think about what would make your workday easier. You might need:

• A bit more flexibility in your start time

• A fan at your desk or better ventilation

• Time out from back-to-back meetings

• Understanding around dips in concentration or energy

Being specific helps you feel more confident, and helps your manager see simple, practical ways to support you.

Step Two: Start the Conversation

This isn’t about oversharing or putting pressure on anyone. It’s about creating an open space to talk, just like you would if you had a long-term health condition or needed a bit of flexibility for family life.

Here are some gentle ways to ease into it:

“I’ve been going through some hormonal changes linked to perimenopause and it’s been affecting my energy and focus at times. I’d love to chat about some small things that might help me feel more on top of things at work.”

“Would it be okay to talk about ways to make work feel a bit more manageable right now? I’ve noticed a few changes lately and I think some small tweaks could make a big difference.”

Step Three: Offer Solutions

Coming with a few ideas shows you’ve thought it through. Most managers appreciate this—it takes the guesswork out.

“Would it be possible to move my desk away from the radiator or have access to a quiet room now and then if I need a reset?”

“I’ve noticed I concentrate better earlier in the day—would it be possible to adjust my hours slightly to reflect that?”

Remember often people are happy to help once they understand what’s going on, they can't help if they don't know.

What If My Workplace Doesn’t “Get It”?

If your employer hasn’t yet got a menopause policy or isn’t used to these conversations, don’t panic. You might be the person who starts a ripple effect. Many companies are now training managers on menopause awareness or bringing in support from specialists. You can even direct them to resources from organisations like CIPD, ACAS, or Menopause in the Workplace.

And if you’re not sure where to start, or you’d love someone to help you plan what to say, that’s exactly what I support women with as a menopause mindset and communication coach.

You Deserve Support—No Justification Needed

You’re not making a fuss. You’re simply asking for the conditions to thrive in your role. That’s good for you, good for your team, and great for business. Everyone benefits when we bring understanding and honesty into our workplaces.

Final Thought

The Meno Phase might bring challenges, but it also brings strength, clarity, and a deeper understanding of yourself. And you absolutely deserve to feel supported in every area of your life, including your work.

So take a breath, find your words, and start the conversation. You might be surprised by how much changes, just by speaking up.