Navigating Menopause, Mental Health, and the Workplace
Authors: Ellen Kocher & Jocelyn Pepe
Menopause is a natural stage in a woman’s life that profoundly affects both physical and mental health. As women navigate this phase, they may encounter various symptoms impacting their emotional, psychological, and physical well-being. Recently, Ellen Kocher* and Jocelyn Pepe* explored the depth of connection between menopause, mental health, and its importance in the workplace. Their discussion emphasized the significant influence of hormonal changes during this time and a holistic approach to wellness for effective management.
Nearly half the world’s population will go through menopause, and about half of all women are part of the workforce. Approximately 75% of these women will experience menopause symptoms, with 25% facing severe challenges. Despite this, research from Harvard, Mayo Clinic, and the NHS reveals that most women are hesitant or afraid to discuss menopause with their employers. The topic remains largely taboo, and a majority of organizations lack initiatives to support menopausal women. Companies risk losing some of their most experienced and skilled employees without the right resources and support.
Key considerations include:
- Menopause is a universal experience for women.
- Due to longer life expectancy and changing demographics, women work later in life.
- Untreated menopause symptoms can have serious economic implications, including increased absenteeism, healthcare costs, and decreased performance.
- Although workplace wellbeing is gaining attention as a business priority, most policies and practices do not account for menopause.
Demographic trends show that more than 5 decades of employment growth have occurred, and nearly 40% of the workforce is over 50, with women making up 38%. Women now account for 47.7% of the global workforce. However, 42% of women report workplace discrimination based on gender, and 72% experience conflict due to work-life balance pressures. With a growing number of women leaving leadership positions—referred to as the “Great Break-up”—support for menopausal women in the workplace has never been more critical.
Why Menopause Matters for Diversity, Equity, Inclusion, and Belonging (DEIB)
Menopause intersects with issues of ageism and misogyny, making it a critical DEIB consideration. As more women move into leadership roles, ensuring their continued valuable contributions is essential. Menopause symptoms can erode confidence, increase stress, and lead to feelings of isolation, particularly if women feel embarrassed or worried about disclosing their symptoms. The average age of menopause (51) often coincides with pivotal career stages, where women are more likely to hold senior, stressful roles.
How Menopause Affects Mental Health
During menopause, there is a significant drop in estrogen, particularly estradiol, which acts as a “master regulator” for brain function, especially mood regulation and emotional stability. This decline can lead to increased emotional sensitivity and mood disturbances, including heightened anxiety, depression, and irritability.
Known as “above-the-neck” neurological symptoms, these mental health challenges are rooted in the brain. Even physical symptoms like hot flashes have neurological origins, as estradiol impacts neurotransmitters such as serotonin, which is vital for mood stability. As estrogen levels decline, so does serotonin production, heightening the risk of emotional challenges.
Women with a history of mental health issues, particularly depression, are more likely to experience psychological difficulties during menopause. External pressures, such as caregiving responsibilities and evolving personal identities, can further exacerbate these challenges, highlighting the importance of coping strategies during this time.
Reducing Hormonal Stress During Menopause
The link between menopause and stress is significant. Estradiol not only regulates emotions but also interacts with the Hypothalamic-Pituitary-Adrenal (HPA) axis, which manages the body’s stress response. As estradiol declines, women become more vulnerable to stress-related mental health problems like chronic anxiety and depression. This can create a vicious cycle, where stress accelerates estradiol decline, making it harder for the body to manage stress.
Breaking this cycle requires a whole-person approach to wellness strategies. Simple practices like deep breathing, mindfulness meditation, and relaxation techniques can help regulate stress. Nutrition is also key, with a balanced diet of whole grains, lean proteins, and healthy fats supporting energy levels and mood stability. While regular physical activity, such as walking or yoga, boosts serotonin and dopamine levels, enhancing mood and reducing stress.
Lifestyle Changes to Manage Emotional Shifts
Managing menopause through a holistic approach that addresses both physical and mental health can greatly improve wellbeing.
- Physical Health: Engaging in regular physical activities, such as yoga, walking, or strength training, can significantly improve mood and mental health. Consuming foods rich in phytoestrogens, such as flaxseeds, soy products, and legumes, may help balance hormones.
- Emotional Health: Acknowledging and embracing emotions is a healthy way to cope with menopause’s emotional fluctuations. Journaling and mindful moments, moving energy can help process emotions during difficult times.
- Mental Health: Approaching menopause with a positive mindset can be transformative. This is a time of great transformation and stepping into an empowered more confident era of self. Evolutionary purposes of menopause are also at play shifting into a new role in society.
- Social Support: Building a strong support network is essential, as women with a solid social circle tend to experience fewer emotional challenges during menopause. Additionally having supportive intimate partners who understand the changes the body is going through helps ease the navigation of this time.
- Spiritual Health: Maintaining a sense of purpose can provide emotional well-being. Connecting into the energies of nature, engaging in new creative endeavors, or deepening relationships and spiritual practices to help foster a positive outlook and cultivate personal growth during this time.
Maintaining Identity and Purpose During Menopause
Menopause often coincides with shifts in personal identity and changing roles at work and home. While these changes can be challenging, they also offer opportunities for growth. By reframing menopause as a time for investment into oneself and one’s health, women can use this time to take best care of themselves after potential past, present and future years of caring for others, fostering a deeper sense of identity and meaning to life.
Engaging in mentally stimulating activities, such as learning new skills or participating in community projects, can help mitigate cognitive symptoms like brain fog. Practicing self-compassion and recognizing inner strengths can build resilience and confidence.
Supporting Menopausal Employees in the Workplace
To support menopausal women effectively, workplaces can consider implementing the following strategies:
- Flexible Work Policies: Offering flexible hours or remote work options can help women manage symptoms like fatigue or insomnia while maintaining productivity.
- Training and Awareness: Educating managers and employees about menopause can create a more supportive environment, dispelling myths and reducing stigma
- Health and Well-being Resources: Providing access to healthcare resources, including counseling and mental health support, can help women manage their symptoms. Some organizations are even implementing menopause-specific policies.
- Physical Workplace Adjustments: Simple changes, such as temperature control in the office and allowing rest breaks, can help women manage symptoms like hot flashes.
- Menopause Leave: Some companies are introducing leave policies for employees experiencing severe symptoms, allowing them time off without impacting sick leave or vacation days.
The Role of Health Coaches in Menopause Support
Health coaches are instrumental in supporting women through menopause by offering personalized strategies for managing symptoms. Since every woman’s experience with menopause is unique, health coaches provide tailored guidance on stress reduction, diet, and supplements to support both mental and physical health. They also provide accountability, empowering women to take control of their wellness journey.
In summary, menopause, while potentially challenging, can be a time of transformation and renewal with the right support. Holistic lifestyle changes, including stress management, mindful practices, regular physical activity and over all deep self-care, are key to maintaining mental health during this transition. With guidance from health coaches and a focus on overall wellness, women can approach menopause as an empowering and positive life stage.
*Authors
Jocelyn Pepe is Vice Chair of the Wellness Coaching Initiative, Fractional Head of Mental Health and Organizational Well-being, Mental Health Researcher, and Coach with her MSc in the Psychology and Neuroscience of Mental Health.
Ellen Kocher is Chair of the Global Wellness Institute Wellness Coaching Initiative, a Certified Workplace Wellbeing Consultant, National Board (NBHWC), and Master Certified Coach (ICF MCC) with a master’s degree in health and Wellness Coaching. Author of the Book “Wake-Up, Shake-Up, Thrive! How to lift Up Your Life in your 50’s and Beyond”
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The blog submissions featured on this site represent the research and opinions of the individual authors. The Global Wellness Institute and the Health Coaching Initiative are not responsible for the content provided. We serve as an outlet for health coaches to share their blog work and insights. The views expressed are solely those of the authors and do not necessarily reflect the official policy or position of the Global Wellness Institute or the Health Coaching Initiative. Readers are encouraged to consult with a qualified healthcare professional for specific health concerns.
References
McKay, S. (2018). _The women’s brain book: The neuroscience of health, hormones and happiness_. Hachette Australia.
Mosconi, L. (2021). The menopause brain: How neuroscience can help women navigate menopause. Avery.
https://teamstage.io/women-in-the-workforce-statistics/
