Menopause is a natural phase of life, however for many women, it can feel overwhelming, especially if you’re balancing a full-time job, family responsibilities and everyday life. Hot flushes, brain fog, fatigue, mood swings and sleep disruptions can all make it feel like your body is working against you.
The last couple of years I’ve felt it, all of it and every week I seem to be discovering a new symptom. It’s mentally and physically exhausting. I wanted to share the experience and what I’ve learnt in hope that I can help just one other peron.
The good news is that menopause doesn’t have to be something you just “get through.” With the right strategies, mindset and support, you can manage symptoms effectively and even help others by sharing what works for you. I am going to break down what menopause is, how it affects you and offers realistic tips specifically for busy working mums.
Understanding Menopause
Menopause is a transition marked by declining levels of oestrogen and progesterone, which affects almost every part of the body. It’s not a single day event. It often starts with perimenopause, a few years of hormone fluctuations before periods stop completely.
During this time, you may notice:
- Hot flushes and night sweats
- Fatigue and low energy
- Brain fog or forgetfulness
- Mood swings, irritability or anxiety
- Joint aches and muscle stiffness
- Sleep disturbances
Recognising that these symptoms are normal and not a sign of “failure” is the first step in taking control.
Practical Strategies for Busy Working Mums
Being a working mum means your time is limited, so the strategies that work best are simple, realistic and easy to incorporate into your day.
1. Plan Your Day Around Energy Peaks
Notice when you naturally feel most alert and schedule demanding tasks then. Use lower energy periods for small administrative tasks, email replies or short breaks. Don’t fight fatigue, work with it.
2. Keep a “Hot Flush Kit” Handy
Hot flushes can happen anytime. A small kit with a hand fan, wet wipes, cold water spray or a spare lightweight scarf can help you cope discreetly, whether at work or at home. I have my trusted Morning Mist by tropic which has cucumber water in it so you get hydrated more at the same time!
3. Batch Your Meals
Cooking while managing work and children can be exhausting. Meal prep simple, nutritious options on weekends or evenings: overnight oats, protein snacks, chopped veggies or easy one-pan meals. This supports your energy and reduces daily stress. If you have a supportive partner who has shown that they want to help, perhaps passing over meal prep 50% of your week can help.
4. Sneak Movement Into Your Day
Regular exercise eases joint pain, supports bone health and helps with mood and sleep. You don’t need the gym, try:
- 10-minute walks at lunch
- Quick bodyweight exercises at home
- Yoga stretches while the kids play
Even small, consistent movement makes a difference.
5. Use Tech to Combat Brain Fog
Memory lapses are common during menopause. Use phone reminders, planners, sticky notes or voice memos to stay organised. These small systems prevent overwhelm and help you stay on top of work and family tasks. I often get asked why I take pictures of where I am or what I’m doing or eating, this is purely because of my memory. (Apart from the pictures of my cat!)
6. Prioritise Sleep
Sleep may be disrupted by night sweats or anxiety. Focus on what you can control:
- Keep your bedroom cool
- Stick to a consistent bedtime
- Limit screens before bed
- Use lightweight bedding
Even small improvements in sleep can have a noticeable effect on mood and energy. I found that I slept better when I read before going to sleep, podcasts also work but I would find that it would be something I look forward to listening to then fall asleep within minutes and miss it!
7. Manage Stress with Micro-Breaks
Stress worsens menopause symptoms. Take brief pauses during the day for:
- Deep breathing exercises
- Mindful tea or coffee
- A short walk outside
These micro-breaks reset your nervous system and help manage hot flushes or irritability. On many occassions I would think I was too busy to have these breaks, however I found when I made time for them I was discovering myself to be more productive which would mean actually I am creating more time!
8. Don’t Skip Routine Health Checks
Bone density, blood pressure and cholesterol levels can be affected by hormonal changes. Regular check-ups allow you to catch issues early and make informed health decisions.
9. Accept Help
Delegate household tasks or share responsibilities with your partner or older children. Even small adjustments; like asking someone else to pack lunches or prep breakfast once a week can reduce stress significantly. I’m lucky that my husband does the majority of the cooking, I’m still working on trying to get my son to help more around the house, but I’ll let him off as he’s only 9!
10. Be Gentle on Yourself
Some days will be harder. You may feel more tired, emotional or forgetful than usual. That’s normal. Adjust expectations and remember that self-praise is essential, even when that praise is that you managed to get through a day without crying. I found this particularly hard as I am not good at taking compliments at the best of times, but the more I practiced the easier it got!
Other Support Options
Menopause doesn’t have to be endured alone. There are effective ways to manage symptoms:
- Hormone Replacement Therapy (HRT): Can reduce hot flushes, night sweats and mood swings. Speak with your GP to see if it’s suitable.
- Natural Remedies: Herbal supplements, mindfulness, meditation or acupuncture may provide relief, but always check with a healthcare professional first.
- Professional Support: Counsellors, therapists or menopause specialists can offer coping strategies such as CBT and guidance.
- Support Networks: Friends, family or online communities provide shared experiences, practical tips and emotional support.
Helping Others Through Menopause
Once you’ve found strategies that work for you, you can help others too:
- Be open and honest: Normalise menopause conversations with friends, colleagues or younger women.
- Share practical tips: What worked for you; sleep routines, foods or coping strategies could help someone else.
- Offer empathy, not solutions: Sometimes listening is more helpful than giving advice.
- Support in the workplace: Encourage flexible working or understanding for colleagues experiencing symptoms.
Quick Checklist:
- Plan tasks around your energy levels
- Carry a hot flush kit
- Batch cook meals and snacks
- Incorporate short, manageable exercise
- Use tech or a notebook to organise your life
- Prioritise sleep wherever possible
- Take micro-breaks to manage stress
- Keep up with routine health checks
- Delegate tasks and accept help
- Practice self-praise daily
Menopause can be challenging, but with the right strategies, it doesn’t have to control your life. For working mums, small, realistic adjustments such as; focusing on sleep, nutrition, movement and support can make the biggest difference.
Sharing your experience and strategies not only helps you feel less isolated, but also empowers others to navigate this stage of life with confidence.
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