How to Manage Sudden Perimenopause Symptoms at Work

When symptoms happen at work, they can feel especially difficult to manage. Having a few strategies in place can make unexpected symptoms feel more manageable.

This article is for educational purposes and is not intended to provide medical advice. If you are experiencing new, severe, or concerning physical symptoms, speak with your healthcare provider.

Keep things near you that can regulate discomfort

You don't have to know exactly when a symptom will happen to prepare for it.

Consider keeping a few things nearby that make you more comfortable, such as:

• A water bottle

• A small fan or cooling item

• Layers that are easy to remove

• A snack

• Anything you regularly use to manage discomfort

When You Suddenly Feel Overwhelmed

If you notice yourself becoming anxious, frustrated, or emotionally overwhelmed, give yourself a moment before reacting.

Try slowing down your breathing and bringing your attention to what is happening around you. You don't necessarily need to make the feeling disappear. The goal is to give yourself enough space to respond rather than immediately react.

You might silently remind yourself:

"I don't have to solve everything right now. I just need to get through this moment."

If possible, step away from your desk, get some water, take a short walk, or spend a few minutes somewhere quiet.

A brief pause can sometimes prevent an overwhelming moment from turning into an overwhelming afternoon.

When Brain Fog Makes It Hard to Concentrate

If you're having trouble focusing, don't automatically assume you need to push harder.

Try breaking your work into smaller tasks. Instead of looking at everything you need to accomplish that day, identify the next one or two things that actually need your attention.

It may also help to:

• Write down important information instead of relying on memory

• Use reminders and calendars

• Take notes during meetings

• Work on one task at a time

• Give yourself short breaks between demanding tasks

• Schedule more mentally demanding work when you tend to feel most focused
  

When Irritability Shows Up at Work

If you notice that you're becoming unusually frustrated during a conversation or meeting, give yourself permission to pause.

You can say something simple like:

"I'd like to take a minute to think about that before I respond."

Creating a little distance between the emotion and your response can help you communicate more thoughtfully, particularly when you're already feeling overwhelmed.

Don't Be Afraid to Take a Break

Short five or ten minute breaks can give your nervous system an opportunity to settle, especially if you're feeling overheated, anxious, distracted, or emotionally overloaded.

If you can, step outside, walk around the building, get some water, stretch, or simply sit somewhere quiet.

Sometimes the most productive thing you can do is give yourself a few minutes before continuing.

Think About What You Actually Need From Your Workday

It may be worth looking at your routine rather than simply trying to push through at work.

Ask yourself:

• Am I getting enough sleep?

• Am I taking breaks?

• Am I eating regularly?

• Am I giving myself enough time between meetings?

• Are there certain times of day when symptoms tend to be worse?

• Am I taking on more than I realistically have the energy for?
  

Small adjustments can make difficult days more manageable.

You Don't Have to Explain Everything

If you need an adjustment or additional support at work, you can decide what information you're comfortable sharing and who needs to know. You don't have to disclose personal health information to your co-workers.

If you need to step away, you can simply say:

"I need a few minutes. I'll be back shortly."

Your experience is personal, and you get to decide how much you want to share.

Give Yourself Some Grace

Your capacity can change from day to day, and you may need to approach your work differently than you have in the past. That can be frustrating, particularly if you're used to being highly productive or feeling in control.

Try to notice when you're being harder on yourself than you would be on someone else.

You are allowed to have an off day. You are allowed to take a break. And you are allowed to ask for support.

When It May Help to Talk to Someone

If changes in your mood, anxiety, stress, or ability to manage everyday responsibilities are beginning to interfere with your work or relationships, you don't have to handle them alone.

Therapy can provide a space to talk through what you're experiencing, identify patterns, and develop strategies for managing stress and emotional changes during this stage of life.

Consider bringing what you're experiencing into your next therapy session. If you're not currently in therapy, contact Life's Journey Counseling to learn more about services and schedule a consultation.