Let’s talk perimenopause: the unspoken struggle in the workplace

Introducing Julie

Julie Robinson is a speaker, educator and author specialising in perimenopause, menopause and positive ageing. She founded MenoHealth, an award-winning programme supporting women through menopause and developed the first accredited Menopause First Aid CPD. 

Having experienced early menopause herself, Julie is passionate about helping others feel informed and supported. She has featured on BBC Breakfast and ITV News and co-authored FAQs on Menopause with a foreword by Louise Minchin. Julie won the Inspirational Women Award by Woman and Home magazine for her charity work having raised over £1 million for breast cancer research.

Be honest. If you’ve ever stared at your inbox for 10 minutes wondering what it was you opened it for, or found yourself in a meeting desperately trying to remember your own job title, this one’s for you. Perimenopause doesn’t wait politely until retirement. It gatecrashes your career peak wearing a big neon sign that says “You’re not yourself right now” and then society seems to demand that you carry on as if nothing’s happening.

We’re talking brain fog, spiralling anxiety, disappearing confidence, and all while trying to hold down a job, keep your family happy and not lose your cool when someone suggests a team-building exercise.

And yet, the workplace? Still whispering about it like it’s 1997 and someone said the dirty word “period.”

It’s time to bin the silence and the unnecessary embarrassment, and start having the conversations that really matter and ultimately actually lead somewhere! Because this isn’t about being dramatic. It’s about being supported, seen, and still bloody brilliant (even when your hormones start to have other ideas).

For many women in their late 30s and early 40s, perimenopause can begin with a range of subtle symptoms that significantly affect wellbeing and workplace performance. Often, it’s the psychological effects, such as low mood and heightened anxiety that gradually erode self-esteem. 

Tasks that once seemed effortless can become overwhelming, and even small challenges may feel insurmountable.

These challenges can have a far-reaching impact on both individuals and businesses. Research shows that around 50% of women experiencing perimenopause or menopause feel less likely to seek promotion, while a shocking 25% say they would consider leaving their roles altogether.

The stigma and silence around menopause can make it even harder for women to seek help or speak up about their needs at work. Too often, women feel they have to “push through” rather than asking for support, fearing that they’ll be seen as less capable or reliable. Only 22% of women currently experiencing menopause actually disclose this at work.

Therefore, creating a culture of openness is crucial. When workplaces normalise conversations about menopause and perimenopause, they send a powerful message: women experiencing these changes are not alone and their experiences are truly valid. 

By encouraging open dialogue, we break down barriers and make it easier for women to access the support they need.

Having a conversation with your line manager may seem daunting but remember you have the right to be supported at work. Here’s a few tips:

• Plan ahead: Think about what you want to say and any adjustments you’d like to discuss.
• Be clear and open: Explain how your symptoms are affecting your work and what changes might help. For example, flexible working hours, adjusting your workload, or changes to your work environment (like temperature control or quiet spaces).
• Know your rights: The Equality Act 2010 can cover menopause symptoms if they have a substantial impact on your ability to work.

Go with a colleague: It can help if you ask a colleague to support you and take notes so you can focus on the conversation.

It’s up to you how much you want to share but many people find it’s a huge relief once they’ve opened up about it. 

Once you start the conversation, you’ll find many others are feeling just like you. To get started:

• Choose a trusted colleague: Start with one person you feel comfortable with.
• Keep it simple: “I’m going through perimenopause at the moment, and some days I feel more tired or find it hard to concentrate.”

Be honest about what helps: Let them know how they can best support you, whether that’s giving you more time on tasks or understanding if you need a break.

One of the most effective tools in managing perimenopause, particularly in the workplace, is connection. Peer support groups provide a safe space where women can share their experiences, exchange tips and feel understood. Simply talking to others who “get it” can significantly reduce feelings of isolation and boost confidence.

Menopause support groups can genuinely be transformative. They help women regain a sense of control, find their voice and realise that what they’re going through is normal and temporary. Employers can play a vital role by making space for these groups and actively encouraging participation during the working day.

It makes good business sense for companies to retain valuable talent especially given that employers are losing around 1 in 6 people due to a lack of support through perimenopause and menopause.

A simple and effective way is to run regular support sessions. This creates a safe space to listen, learn, ask questions and get the right support. Steps to consider:

1. Talk to HR or your manager: Let them know you’d like to start a group to support colleagues going through perimenopause or menopause.
2. Spread the word: Reach out to your colleagues and the wider team to invite them to join you.
3. Set up a time or place: It could be a lunchtime chat, an informal coffee break or an online meeting.
4. Keep sessions succinct: 30 minutes often works best. 
5. Choose a topic: Ensure each session has a focus to get the conversation started.
6. Share resources: Have information ready to share along with factsheets and signposting links to trusted sources.

Confidentiality is key: Reassure everyone this is a safe space to talk openly.

Support for menopause at work can vary depending on the size and resources of your organisation. Here are some practical ways to get started: 

For SMEs

If your workplace doesn’t have a menopause policy, start with a chat. Speak to your manager or HR about why it matters, using free resources like CIPD or ACAS to help build your case without making it a massive job.

Support doesn’t need a big budget. Small tweaks like flexible hours, extra breaks or even a desk fan can make a real difference and show people actually care.

One of the simplest fixes? Each other. A low-key menopause group or buddy system helps cut through the silence, build understanding and remind everyone they’re not in this alone.

For larger companies and national organisations

If you're in a larger company, it's time to get serious about a proper menopause policy. That means raising awareness, training managers to spot the signs, and making it clear how staff can ask for help or adjustments without jumping through hoops.

Think practical too. Workplace tweaks, formal support from HR or occupational health, and clear routes to confidential advice all help take the pressure off. And if you really want to lead the way, train up some Menopause First Aiders and slot menopause into your diversity and inclusion work. It’s not just nice to have. It’s necessary.

Additionally, those with ADHD or autism may find navigating perimenopause particularly challenging, as the emotional and cognitive shifts can intensify existing difficulties. 

Recognising this diversity of experiences is essential for creating truly inclusive support systems in the workplace.

If your company actually values midlife women (not just in theory), do everyone a favour and get the conversation started.

We’re offering free education events for teams, no jargon, no awkwardness, just honest talk about what perimenopause really looks like and how to support those going through it.

We’ll bring the facts, the empathy, and the practical tips, all you need to do is show up.

And did we mention it’s FREE.

Want to know more? Email hello@wearevalerie.com

If you want to learn more about how to support women in your workplace, MenoHealth offers tailored workplace support, menopause first aid courses and a range of resources to help you create a more inclusive and supportive environment. Check them out!

Want to learn more about your symptoms?

Read more: WTF is Perimenopause and why do I feel like I do?