How to Maintain Perimenopause Positivity in the Workplace Despite Negative Treatment

Perimenopause, the transition period before menopause, can be a challenging time for many women. Symptoms such as mood swings, fatigue, hot flashes, and anxiety can significantly impact daily life. Unfortunately, in the corporate workplace, these symptoms are often misunderstood or dismissed, leading to negative treatment that can exacerbate stress and impact mental well-being.

Maintaining a positive mindset during this time is crucial, not only for personal health but also for professional resilience. Here are some strategies to help you stay positive and advocate for yourself in the workplace:

1. Educate Yourself and Others

Understanding what perimenopause is and how it affects you can be empowering. Start by researching credible sources to learn about the physiological changes and common symptoms associated with perimenopause. Knowledge is power, and being well-informed can help you better manage your symptoms and anticipate changes in your body.

Sharing this information with colleagues and management can foster a more supportive and understanding environment. Consider organising informational sessions or distributing educational materials. When your peers and superiors understand what you’re going through, they are more likely to respond with empathy and support.

Education is the first step towards empathy and change. When workplaces are educated about perimenopause, they can implement policies and practices that support affected employees. This not only improves the work environment for you but also sets a precedent for future employees, creating a more inclusive and understanding workplace culture.

2. Build a Support Network

Finding allies within your workplace is essential. Seek out a mentor or colleague who is understanding and empathetic. Having someone to talk to about your experiences can provide emotional support and practical advice. This person can also act as an advocate for you when discussing your needs with management.

Consider joining or forming a support group with other women experiencing similar challenges. This can be a safe space to share experiences, advice, and coping strategies. Knowing you are not alone can be incredibly comforting and can provide a sense of solidarity and community.

A strong support network can also extend beyond your workplace. Family, friends, and professional counsellors can offer additional layers of support. Don’t hesitate to reach out to loved ones and mental health professionals who can help you navigate this challenging time with more confidence and peace of mind.

3. Practice Self-Care

Prioritising your physical and mental health is crucial during perimenopause. Regular exercise can help manage symptoms like mood swings and fatigue. Physical activity releases endorphins, which are natural mood lifters, and can also improve sleep patterns disrupted by hormonal changes.

A balanced diet rich in vitamins and minerals can also alleviate some perimenopausal symptoms. Foods high in calcium, vitamin D, and magnesium can support bone health and reduce the risk of osteoporosis, while staying hydrated can help manage hot flashes. Consult with a nutritionist if you need personalised advice on your diet during this period.

Mindfulness practices such as meditation and yoga can help manage stress and improve mood. These practices encourage relaxation and can help you develop a more positive outlook. Consider setting aside time each day for mindfulness exercises, even if it’s just a few minutes, to centre yourself and reduce anxiety.

4. Communicate Openly About Perimenopause Positivity in The Workplace

Having a candid conversation with your manager about your experience can be daunting, but it’s often necessary. Choose a time when you can speak privately and calmly explain how perimenopause is affecting your work. Be specific about the symptoms you are experiencing and how they impact your productivity and well-being.

Discuss any adjustments that could help you perform better. This might include flexible working hours, a more comfortable working environment, or the ability to take short breaks when needed. Most employers will appreciate your honesty and willingness to work together to find solutions.

Open communication can also set a positive example for others. By being transparent about your needs, you encourage a culture of openness and support. This can lead to broader organisational changes that benefit not just you, but all employees facing similar challenges.

5. Stay Informed About Your Rights

Knowing your workplace policies and your legal rights regarding health and well-being is essential. Familiarise yourself with your company’s health and wellness policies. Many organisations have specific provisions for accommodating health-related issues, and understanding these can help you advocate for yourself more effectively.

Research local labor laws and regulations that protect workers’ health rights. In many regions, there are legal frameworks that mandate reasonable accommodations for health conditions, including those related to perimenopause. Being informed about these rights can empower you to seek necessary accommodations without fear of discrimination.

Staying informed also means keeping up with new research and resources related to perimenopause. As our understanding of this life stage evolves, new treatments, strategies, and support systems become available. Regularly updating your knowledge ensures you have access to the best tools and information to manage your experience.

6. Seek Professional Help

A mental health professional who specialises in menopause-related issues can provide personalised strategies to manage symptoms and maintain a positive outlook. They can offer coping mechanisms tailored to your specific needs and help you navigate the emotional and psychological challenges of perimenopause.

Therapy can be a safe space to explore your feelings and experiences. A therapist can help you develop resilience and a positive mindset, even when faced with negative treatment at work. Cognitive Behavioural Therapy (CBT), for example, can be particularly effective in helping you reframe negative thoughts and develop healthier mental patterns.

Don’t overlook the benefits of medical support as well. A healthcare provider can recommend treatments for physical symptoms, such as hormone replacement therapy (HRT) or other medications. Combining medical and psychological support can provide a comprehensive approach to managing perimenopause.

7. Engage in Positive Activities

Finding activities outside of work that bring you joy and relaxation is essential. Hobbies and interests can provide a much-needed break from the stresses of daily life and help you maintain a balanced perspective. Whether it’s reading, gardening, or painting, engaging in activities you love can boost your mood and overall well-being.

Spending time with loved ones can also be incredibly restorative. Social connections are vital for emotional health, and sharing your experiences with friends and family can provide comfort and validation. Plan regular activities with those who uplift and support you.

Taking time for yourself is just as important. Self-care activities like taking a relaxing bath, practicing yoga, or simply enjoying a quiet moment with a cup of tea can help you recharge. Prioritising these moments can improve your mental health and help you face workplace challenges with a clearer and more positive mindset.

8. Mindset Shifts

Focusing on what you can control and letting go of what you can’t is a powerful strategy for maintaining a positive mindset. Perimenopause can bring many unpredictable changes, but concentrating on how you respond to these changes can empower you. Practice mindfulness to stay present and manage stress more effectively.

Reframe negative thoughts by focusing on positive aspects of your life and career. Gratitude journaling can be a powerful tool for this. Each day, write down three things you are grateful for. This practice can help shift your perspective from what’s going wrong to what’s going right.

Finally, celebrate your strengths and achievements. Remind yourself of your skills, experiences, and accomplishments. Acknowledging your worth can boost your confidence and help you stay positive, even when faced with negative treatment at work.

Navigating perimenopause in the workplace can be tough, but you don't have to do it alone. Our specialised workshops and courses are designed to provide support and strategies to help you thrive during this time. Whether you're looking to educate your workplace, build a support network, or find personalised coping mechanisms, our services can make a significant difference.

Take the first step towards a more positive and empowered experience and learn how we can help you and your workplace understand and navigate perimenopause with empathy and strength.

Let's create a supportive environment where every woman can flourish, regardless of her stage in life.