Menopause at work: what to do if you're struggling

You lose your thread halfway through a meeting. A hot flush hits just as you stand up to speak. You slept four hours, and the spreadsheet in front of you won't make sense. And underneath it all, you're wondering whether anyone has noticed, and what they think.

If menopause at work is getting hard, you're not alone, and you're not failing. In a 2023 CIPD survey of over 2,000 working women aged 40 to 60 in the UK, two-thirds of those with menopause symptoms said the effect on them at work had been mostly negative.

This guide covers what can help: talking to your manager, changes at work, being signed off, occupational health and what the law says. It's general information, not legal advice. For advice about your own situation, Acas is a good place to start (details below).

How can menopause affect you at work?

The NHS lists many symptoms that can make a working day harder, including:

• problems with memory and concentration, often called brain fog
• mood swings, low mood or anxiety
• hot flushes
• trouble getting to sleep or staying asleep
• headaches and migraines that are worse than usual
• a faster or more noticeable heartbeat (palpitations)

The NHS says symptoms usually last for 7 to 9 years, sometimes longer. That's a long time to just push through, which is why it's worth getting the right support in place.

In the CIPD survey, the most common symptoms women reported were psychological ones. These included mood changes, anxiety, memory loss, panic attacks, loss of confidence and reduced concentration. Over half (53%) could think of a time when they were unable to go into work because of their menopause symptoms. And 17% had thought about leaving work because of a lack of support.

You can read more about the symptoms that most often affect work in our guides to menopause brain fog and menopause anxiety, and on our pages about perimenopause fatigue, menopause mood swings, headaches and panic attacks.

Struggling at work with menopause: should I tell my manager?

That's your choice. Some women find it helps to tell someone. Others prefer to keep it private. Both are fine.

If you don't feel comfortable going to your line manager, Acas says employers should give you the option of talking to someone else. That could be:

• someone in HR
• a trade union rep, if you're a member
• a counsellor from an employee assistance programme, if your employer has one
• a menopause or wellbeing champion

Acas also says the conversation should be private and confidential. You decide how much to share, and what you do and don't want colleagues to know. Any changes should be agreed in writing.

How to get ready for the conversation

These are simple things that can make the talk easier:

• Jot down your symptoms and how they affect your work. For example: "I lose concentration in long afternoon meetings" or "I'm not sleeping, so early starts are hard."
• Think about what would help. There are ideas in the next section. You don't need all the answers, but one or two suggestions give you both somewhere to start.
• Ask for a private meeting at a time that suits you, not in a corridor.
• Ask for a note of what you agree, and set a date to check how it's going.

What changes can help at work?

Small changes can help. Acas suggests employers look at things like:

• the temperature and ventilation where you work
• the material and fit of any uniform
• somewhere suitable to rest if you need to, such as a quiet room
• easy access to toilets
• cold drinking water
• flexible working

Acas also says it's good practice for employers to let you go to medical appointments linked to menopause.

Government guidance for employers, published in March 2026, adds flexible working hours, private rest areas, ergonomic office furniture and specialist health advice. It says employers should agree any changes in writing and review them regularly.

Here are some ways those ideas might look in practice:

If this is hard...	You could ask about...
Hot flushes	A desk near a window or a fan, a lighter uniform, easy access to cold water
Brain fog	Instructions in writing, time to take notes, a quieter place for focused work
Poor sleep and tiredness	A later start, or flexible hours on the worst days
Anxiety	A quiet room to step away to, a heads-up before big meetings
Heavy or unpredictable periods	Easy access to toilets, and time to use them

You may hear these called "reasonable adjustments". Strictly, that's a legal duty that applies when someone counts as disabled (there's more on this below). But many employers make changes anyway, because it's good practice.

If you need a longer-term change, such as different hours, Acas says you could make a flexible working request.

Does your employer have a menopause policy?

Acas says it's a good idea for employers to have one, shared across the whole organisation. It could explain who to contact with questions, and what training managers get. Check your staff handbook or intranet, or ask HR.

Can you be signed off work with menopause?

If your symptoms mean you can't work for a while, talk to your GP. The government's fit note guide explains how it works:

• Up to 7 days. You don't need a fit note if you're off sick for 7 calendar days or less. You can self-certify.
• Longer than 7 days. Contact the healthcare professional treating you. A doctor, nurse, occupational therapist, pharmacist or physiotherapist can give you a fit note.
• "Not fit for work". If they assess you as not fit for work, the fit note can be used as evidence for Statutory Sick Pay.
• "May be fit for work". They may instead suggest changes to help you stay at work or return, such as a phased return, altered hours, amended duties or changes to your workplace, like working from home. These aren't binding, and you can discuss other options with your employer.

A fit note is free if you've been ill for more than 7 calendar days. It belongs to you. Your employer can take a copy, but you keep the original. You can also go back to work whenever you feel able, even before the fit note runs out, without seeing your healthcare professional again.

There's one more thing worth knowing. Acas says that when someone is off sick because of menopause, employers should record these absences separately. It says counting them in your overall attendance record could be unfair or discriminatory.

What about occupational health?

The government's fit note guide says occupational health support can be very helpful in complex cases, and when work may be affecting your health. It says larger employers often offer it, and sometimes the NHS or local councils do too.

If your employer has an occupational health service, it may be worth asking HR or your manager about a referral. It can help to take your notes about your symptoms along.

What does the law say about menopause at work?

This is a short summary of what Acas says about menopause and the law. It's not legal advice.

• Menopause isn't a protected characteristic in its own right under the Equality Act 2010.
• But it can still be covered. Treating someone unfairly because of menopause symptoms could be discrimination if it's related to age, disability, gender reassignment or sex.
• In some cases, menopause could be considered a disability under discrimination law. Where someone is disabled, their employer must make reasonable adjustments to reduce or remove any disadvantages.
• Unwanted behaviour about your symptoms could count as harassment. Acas says it could also count as sexual harassment, depending on the behaviour.
• Health and safety law applies too. Under the Health and Safety at Work Act 1974, employers must, where reasonably practical, look after everyone's health, safety and welfare at work.

Acas says that if you feel you've been treated less favourably, you may be able to make a claim to an employment tribunal. We've written more about this in our guide to whether menopause is a disability.

The guidance in this section comes from Acas and GOV.UK pages written for England, Scotland and Wales.

Where to get advice

The Acas helpline gives free, confidential advice on 0300 123 1100, weekdays 8am to 6pm. Your phone provider may still charge for the call. If you're in a union, your rep can help too.

Looking after yourself through the working day

Alongside support from work, a few small habits can make the day easier:

• Write things down. A single notebook or one list on your phone takes pressure off your memory.
• Do one thing at a time. Multitasking makes foggy days harder.
• Dress in layers you can take off quickly, and keep cold water close by.
• Take proper breaks. A few minutes away from the screen, with some slow breathing, can help you reset.
• Protect your sleep where you can. Our guide to waking at 3am has ideas for broken nights.
• Be kind to yourself. Swap "What's wrong with me?" for "I'm going through a big change, and I'm doing my best."

When to see your GP

The NHS suggests seeing a GP if you think you have menopause symptoms and want to know your options. It says getting advice early can help.

Book an appointment if:

• symptoms are affecting your work, your sleep or your mood
• you're thinking about taking time off, or you've already been off for more than a week
• you feel low most of the time, or anxious in a way that's new for you
• you have palpitations

Your GP can talk you through treatment options, with or without HRT. Our guide to menopause without HRT sets out what's available, and our perimenopause symptoms page can help you make a list to take along.

If you take any medicines, don't stop or change them without talking to your GP or pharmacist first.

Where relaxation fits in

After a hard day, your head can keep buzzing long after you've logged off. Some women like to take twenty minutes for a relaxation or hypnosis recording, as a way to step away from the noise. Clear Mind, Steady Mood, our hypnosis for menopause brain fog and mood, is a guided relaxation with calming imagery and a simple cue you can use any time. If worry is the bigger problem, our hypnosis for menopause anxiety is a gentle relaxation to help you feel calmer. And if flushes leave you flustered at your desk, Cool and Calm, our hypnosis download for menopause hot flushes, uses cooling imagery to help you unwind. It's a relaxation recording, not a treatment, and it doesn't replace advice from your GP.

Related: perimenopause fatigue, menopause mood swings and is menopause a disability.

This page is general information, not medical advice. If you're worried about any symptom, please talk to your GP or pharmacist.