Welcome Friends,
I am so glad you are here!
The journey through perimenopause and menopause can be both terrifying and alienating, but it doesn’t have to be. And since the only way out is through, I hope the lessons and tips in this guide bring you the peace you seek and deserve. If you are here on behalf of a partner, a loved one or colleagues who need you, I salute you. “The change,” isn’t for the faint of heart, but everyone born of the female sex will experience the menopausal transition so we might as well go through it informed and supported.
This guide is not a substitute for seeking medical advice. I am an Integrative Nutrition Health Coach, with over 20 years in Corporate America, and a Master's in Organizational Psychology. I offer advice from my lived experience which includes not taking myself too seriously. Menopause and the symptoms are serious business though, and while I have learned to laugh at myself and my symptoms because I prefer it to crying, I hope you also seek out a licensed, hopefully empathetic medical professional to support you!
Strategies for Coping at Work
1) Find a support group-
OPEN TO ALL: CONSIDER THIS GUIDE YOUR INFORMAL INVITATION TO JOIN THE FUCHSIA TENT COMMUNITY. We would be honored to support you on your journey!
Employer based options:
- Many large companies now provide Femtech solutions like Maven Clinic , Carrot Fertility, Elektra Health, KindBody, and others, that have fabulous menopause support including coaching, education, and licensed HCPs.
- Others have employee resource groups of various kinds, hopefully even a women’s support group. Both are fantastic employer provided options.
2) Use your sick days and PTO when you need them-Trust us, the worst thing we can do is try to work through a hormone induced mood challenge. Pushing through will likely lead to mild persistent irritation at best and total lack of emotional regulation at work. Menopause is not the time to be a “workplace hero,” you know the people who wear their perfect attendance and raging case of busyness as a badge of honor.
We are given time off for a reason, and performance science dictates that resting and breaks are critical to top performance. So listen to your body, and not your inner critic when the symptoms are at their worst. A career limiting mood swing isn't worth it.
3) Talk to a leader, HR Business Professional, mentor, and/or colleagues-I get it. Menopause may not feel like proper “work talk,” but just because it used to be taboo doesn’t mean it should stay that way. We deserve not having to suffer in silence. This conversation does not need to involve information that feels overly personal to you. It can be as simple as saying, Hi, I just wanted to let you know that I am not feeling my best, I have been having a lot of trouble (sleeping, concentrating, breathing, thinking, etc...) lately and I may need some support as my hormones are changing. I just want to make sure you know I am committed to my work, but may need time occasional to do X,Y, and Z.
Being honest is a great way to avoid potential misreading of our behaviors as well as ensuring we can set a proper boundary to heal and take care. Talking about menopause at work, is how we continue to bring our best selves to work.
4) Self-imposed time outs or phoning a friend are GREAT options-I am not here to gaslight you and tell you your feelings are invalid. I am here to say that menopause is not the time for rash decision making, or allowing for reactivity in the workplace. Sometimes we cannot help, but snap, and that’s ok (it is what apologies are for). Most of the time in my experience with menopause, when I have felt extreme sadness or rage, it tends to go away if I give it time and space.
In our house we have created what we call “The Fuchsia Tent” it is a safe zone for me to escape when I am not feeling quite like myself, but the tent can be anywhere you feel safe--a quiet tucked away spot in the office, a walk around the block where you can vent on the phone to a friend, even a bathroom stall can be a fuchsia tent. As long as you can catch your breath and escape until you’ve regained control of your amygdala, you are on the right track. And if it isn’t possible to regain composure, call an audible and take a sick day. It just isn’t worth trying to stick the landing when you feel terrible!
The Fuchsia Tent has worked so well for me and my friends that I have created one for ALL!
5) Buy cotton or clothing that wicks and layers-Sometimes the hot flashes are so bad, that nothing I can offer as OTC advice will work. In these cases, see a doctor and talk options. If your hot flashes are less frequent or medication is not an option for you, wearing cotton and layering will help. I have started many meetings in a blazer and ended up in a tank top so make sure your layers keep you feeling professional.
You want clothing that breathes, especially when you cannot. Become Clothing is a fantastic option, because their Anti-Flush™ Technology regulates temperature, cooling you down and wicking away moisture while reducing the chill experienced after a flush.
Hi quality cotton bed sheets are also worth the investment during hormone changes!
The menopausal transition can be challenging, but is so much better with a supportive community and good information! Join us and let us be YOUR Fuchsia Tent.