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10 Tips to Managing Your Menopause Symptoms at Work

menopause, A. Michael Coppa, MD

While some women sail through the transition to menopause without so much as a hot flash, there are many who must manage uncomfortable, sometimes debilitating, symptoms of menopause and still stay on task at work.

It’s important to first understand that you’re not alone. Dr. Coppa not only can help you resolve some symptoms of menopause, he also offers support and guidance to help you retain your quality of life — and your job.

Disruptive symptoms of menopause

As your hormone production begins to slow down on your journey to the end of your periods, your body can react in a variety of ways that seem frustrating and even confusing.

Common symptoms of menopause that can interfere with your normal routine include:

It’s common to deal with sleep issues due to excessive sweating or an increase in anxiety, leaving you tired and unable to concentrate during the workday.

Overall, menopause can make you feel a little off-balance and not like your old self, making it difficult to give 100% to your job and your co-workers.

Tips for making it through the workday with menopause

There’s no cure for menopause but with a little guidance and support, you can learn how to better manage the physical and emotional struggles related to menopause while on the job. Here are some tips:

1. Go to bed early

Having a bedtime isn’t just beneficial for kids. By improving your sleep habits, you can enjoy higher quality sleep and feel more ready to face the workday ahead. Aim for at least 8-9 hours a night, even on weekends.

2. Practice stress-reduction techniques

Deep-breathing exercises at your desk can go a long way to helping you relax your body and regain control of your emotions. These exercises can even help reduce the severity of hot flashes.

Breathe in through your nose and expand your abdomen before exhaling through your mouth. Do this whenever you’re feeling stress or at the start of a hot flash.

3. Drink water

Keep a water bottle on hand at all times to keep you hydrated. Hot flashes and stress can deplete your body of fluids and it’s important to drink at least eight glasses of water a day to keep you healthy.

4. Dress in layers

Wear layered clothing to the office so you can remove items as needed during a hot flash. If possible, invest in a personal fan to keep at your desk when your temperature rises. Carry extra antiperspirant to help you feel refreshed.

5. Watch your diet

Avoid embarrassing hot flashes by watching what you eat. Avoid spicy foods and too much caffeine by packing healthy vegetables, whole grains, and water for your lunch.

6. Take a walk

By staying at the office to eat your healthy lunch, you also have more time to stay physically active. Start taking walks during your lunch break each day. Logging a few miles around the block each week can keep you at a healthy body weight and reduce the severity of menopause symptoms.

Regular exercise can also help you sleep better and improve your mood.

7. Stop smoking

If you’re part of the smokers’ group at work, it may be time to consider quitting for good. Not only can you improve your overall health, you can also reduce your risk for early menopause.

Smoking may also intensify your menopausal symptoms, so quitting now may lessen your hot flashes, night sweats, and anxiety.

8. Stay on top of organization

If forgetfulness and concentration difficulties are affecting the quality of your work, you should stay proactive about your organization.

Write yourself notes, keep your papers neatly filed, and try to avoid multitasking when possible. The less you have to think about, the easier it’ll be to stay on task.

9. Talk to a friend

The symptoms of menopause can be overwhelming, and it can help to have a friend or family member to confide in. In some cases, just talking about the struggle you’re having can make a difference.

Dr. Coppa and his staff are also available, with resources and support, to help see you through your menopause journey.

10. Don’t be afraid to seek medical help

If you’ve been working hard to maintain your work life, but still need help, don’t hesitate to reach out. Dr. Coppa offers a variety of treatment options to help you manage menopause symptoms that seem out of your control.

Solutions may include hormone replacement therapy to rebalance the root cause of your symptoms and help you stay in better control of your work and personal life.


If you’re struggling with hot flashes or mood changes related to menopause, schedule a consultation with Dr. Coppa online or by phone today.

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