Let’s Talk About Menopause at Work
A recent Mayo Clinic study reported that “the severity of menopause symptoms strongly predicted the odds of an adverse work outcome.” Bias against older women in the workplace has silenced many from advocating for their needs. A paradox of aging and menopause, however, is when we view aging positively menopause symptoms are lessened.
What comes first? Women are more revered for the wisdom they gain with age, or employers are more supportive of women during menopause.
Neurobiologist Dr. Louanne Brizendine inspires me. She is helping to shift our mindset on aging. In The Upgrade, she shares how the female brain is upgraded, stronger, and better in midlife. She shares, “I followed the science, and what I discovered is that [The Upgrade] is an opportunity to grow into the wisdom and strength and resilience we’ve been primed for across the lifespan.”
I’m glad some companies are attending to menopause with work policies like flexible schedules, modified physical environments, and wellness programs.
These shifts give me hope that we can move toward a more inclusive view of the expertise and wisdom women bring to the workplace in midlife and beyond.
While the gears of positive change grind, consider these tips to manage the menopause transition at work.
Paced breathing is a technique that consciously slows the breath to calm the body and mind. It reduces reactivity by sending a message to the brain that you are in a safe place. It only takes a few moments, and the effects can be immediate.
Begin by sitting quietly with your feet on the floor. Breathe in through your nose to a count of 5 and pause. Breathe out through your mouth to a count of 7 and pause. Continue this breathing pattern for a minute.
Paced breathing can help you prepare for a stressful event like a meeting presentation. It is helpful before responding to a challenging communication. Try it if you feel a hot flash starting.
Paced breathing has cumulative effects when practiced daily for 3 - 5 minutes. Daily practice also helps to establish this strategy as a go-to option when stressed.
Another strategy is organizing your workweek into manageable chunks using Time Boxing. With this technique, you create blocks of time for different tasks. It reduces multi-tasking and assists with project management. Start your week by time-blocking your calendar. Schedule in blocks for specific work projects. What can you let go of to make your workload manageable? Build in rest breaks. Make sure to include space for things that bring you joy. Pacing yourself with good organization and making time for well-being can help to reduce stress. You may also find you are better prepared for emergencies.
For more support, consider enrolling in The Wiser Woman program. You can learn more and join the waitlist on my website.
The Wiser Woman program is for women in their mid-forties and older and in menopause. The program provides a safe and supportive community for women to learn about the menopause transition, share their menopause stories, and develop a personal wellness plan.
Your Champion of Wellbeing and Joy,
Beth
