Supporting Professional Women Through Menopause

I bet you didn’t know October isn’t just Breast Cancer Awareness Month, it’s also Menopause Awareness Month.  In fact, October 18^th is World Menopause Day.

For too long, menopause has been treated as a taboo topic, especially in the workplace. This has left millions of women suffering in silence (including myself), questioning their competence, and wondering if they're simply "not cut out for this anymore." The truth is far different: menopause is a natural biological transition that affects cognitive function, emotional regulation, sleep, and energy levels. Understanding what's happening in your body is the first step toward managing through it and thriving on the other side.

If you're a high-performing professional woman who finds herself suddenly struggling with tasks that used to feel effortless, like forgetting names mid-meeting, losing your train of thought during presentations, feeling inexplicably anxious or irritable, or lying awake at 3 a.m. despite being exhausted, know that you're not alone. More importantly, know that you're not losing your edge.

You might be experiencing perimenopause or menopause.

Why High-Performing Women Are Hit Hardest

Professional women often pride themselves on their sharp memory, quick thinking, and ability to juggle multiple priorities seamlessly. For me, this is how I identified myself, and when perimenopause crept in and started disrupting these abilities, the impact was devastating—I was no longer the person I knew myself to be. I knew something wasn't right, so being the person I am, I went in search of answers because I believed something serious must be wrong with me. What I learned is that the brain fog, difficulty concentrating, and memory lapses, while they felt like signs of decline, are simply symptoms of hormonal shifts affecting neurotransmitters like serotonin and dopamine (sorry I'm a science geek at heart). Add in the hot flashes during important meetings, sleep disruption that compounds fatigue, and mood changes that feel out of character, and it's no wonder so many women feel like they're struggling.

The silence around menopause makes it worse. Like me, many women don't connect their symptoms to menopause, especially if they're in their 40s (or even 30s) and still menstruating. Others fear that acknowledging their struggles will make them appear weak, unreliable, or "past their prime" in competitive work environments. But suffering in silence only perpetuates the stigma and prevents women from accessing the support and strategies that can help.

Practical Strategies to Manage Through The good news? There are strategies that can help you manage symptoms and maintain your performance. In the spirit of managing expectations, these don't turn you into your 20-year-old self, but they do help you manage more gracefully and comfortably.

1. Talk to your healthcare provider. Hormone replacement therapy (HRT), when appropriate, can be life-changing for many women. My PCP recommended natural HRT for me, and it made a world of difference.  I also understand non-hormonal options, supplements, and lifestyle modifications (see other strategies below) can also provide significant relief. Make sure you are open and honest with your doctor so they can tailor their recommendation to you and your health history.

2. Prioritize sleep hygiene. Sleep disruption exacerbates every other symptom. I already had a good nightly routine, including limiting caffeine, a consistent bedtime, and a sleep mask to block out the light. However, I would still awaken at 3 AM for no reason and was utterly unable to fall back asleep. I personally had to take my routine a step further with supplements and nightly meditation. Other recommendations include limiting alcohol, noise machines to block sound, and even cognitive behavioral therapy for true insomnia (CBT-I) if sleep remains elusive.

3. Move your body regularly. We all know, or at least have heard the rumor, that exercise improves mood, cognitive function, bone health, sleep quality, and just about everything. I was already engaging in cardio activity three times per week if not more. What I learned is that strength training is vital during menopause to maintain muscle mass and metabolism. I’ve since adjusted my routine to prioritize strength training five times per week, alongside at least 30 minutes of daily cardio activity. I can hear you saying, "But what about rest days—I thought you were supposed to give your muscles time to rest." I had to remind myself that they're actually called ACTIVE rest days, meaning you should still be moving your body. On those days, I make sure to keep my heart rate in zones 1 or 2.

4. Manage stress proactively. Did you know that chronic stress actually amplifies menopause symptoms? To manage this, I incorporated mindfulness practices, including breathing exercises and 15-minute meditation sessions. I am also much better at setting boundaries and more comfortable at saying "no."

5. Lean on your network. Talk to trusted colleagues, friends, or mentors who've navigated this transition. Join online communities or local support groups. Sharing experiences reduces isolation and often uncovers helpful tips. This has been very helpful for me, especially in finding that I haven't had it as hard as some others.

6. Give yourself grace. Remember, this transition is temporary and doesn't define your worth or capabilities. You're not failing. You're navigating a significant biological change while maintaining your professional responsibilities. That takes strength.

Creating a Culture of Support At DWKC, we believe that supporting women through all life stages strengthens our entire community. When we normalize these conversations, we empower women to seek help, reduce shame, and create workplaces where everyone can thrive.

If you're struggling, please know you haven't lost your abilities. You're not imagining your symptoms. And you absolutely deserve support. This phase will pass, and with the right strategies and resources, you can navigate it with confidence and resilience.

You've built an incredible career. Menopause doesn't change that, but understanding and addressing it can help you continue flourishing.

What strategies have helped you navigate this transition? We'd love to hear your experiences in the comments.