🌀 Menopause at Work: Grace, Boundaries & Getting Through the Day

Let’s be real—handling menopause symptoms is tough enough when you’re at home. But trying to navigate them while sitting through back-to-back meetings, managing clients, or leading a team? That’s a whole different challenge.

Whether it’s brain fog in the middle of a presentation, a hot flash during a Zoom call, or just the emotional weight of not feeling like yourself—you are not alone, and you’re not doing it wrong.

💛 Give Yourself Grace

There was a time when I would push through everything—headaches, fatigue, night sweats—because I didn’t want to appear “less than.” I thought if I just worked harder, no one would notice how off I felt. But all it did was leave me exhausted, mentally and physically.

Now I know better.

Now I give myself grace.

If I need a moment to step outside, stretch, or just breathe, I take it. Not as a weakness, but as an act of strength and self-respect.

Try asking: What do I need in this moment to support myself?

⛔ Boundaries Are Self-Respect in Action

One of the biggest lessons I’ve learned in this season is how important boundaries are. I used to fill every hour with tasks, constantly overcommitting—especially at work. But I started to realize that protecting my energy wasn’t selfish—it was necessary.

Now I:

• Block off time on my calendar for focus

• Say no to things that drain me

• Log off when my body tells me it’s done

Boundaries help me show up more fully, without burning out.

🥗 Fuel Matters More Than Ever

I used to grab whatever was quick between client calls or skip lunch altogether. But I noticed my symptoms were worse on those days—especially the afternoon slump, irritability, and cravings.

Now I treat food like fuel.

My focus is on protein, fiber, and hydration. I keep snacks like Greek yogurt, almonds, or boiled eggs nearby and always have my water bottle within arm’s reach.

It’s not about perfection—it’s about supporting my body with what it needs.

🌿 Don’t Skip the Decompression

Some evenings, I’d walk through the door feeling completely spent—emotionally drained and physically tense. I’d immediately switch into home mode without a breath in between, and that tension would stay with me all night.

Now I make time to decompress before transitioning to home life.

Even just:

• A 10-minute walk

• A few minutes of stretching

• Quiet time with no screens

These small pauses reset my nervous system, reduce stress, and help me sleep better. It’s not “doing nothing”—it’s doing what I need.

✨ Final Thought

You can still show up, do meaningful work, and be productive during menopause—but it might look different than it used to. And that’s okay.

This is your permission slip to work differently, not harder—with grace, boundaries, nourishment, and rest.

You’ve got this.

And if you need support navigating menopause in the middle of work, life, and everything in between—I’m here. I’ve been there, and I truly get it. 💛