How Women Manage Perimenopause Symptoms While Working Full-Time

You already juggle deadlines, emails and Zoom fatigue — and now your hormones have entered the group chat. Here’s how women deal with the chaos of hot flashes and surprise irritability without burning out. 

Mid-meeting mood swings, losing your train of thought during a presentation and unpredictable heat waves running through your body are all standard with the perimenopause package. 

Perimenopause symptoms can start in your late 30s or early 40s and include everything from disrupted sleep to irregular periods and anxiety that seemingly materializes out of nowhere. Symptoms like fatigue, crankiness and forgetfulness can also impact your work performance. 

If you feel “off” but can’t explain why, perhaps your fluctuating hormones are the culprit.

Digging into the data is one way to reclaim your power and equilibrium. Use a cycle tracking app to start seeing patterns in your behavior, mood and energy levels throughout the month. 

Tracking can be surprisingly validating. When you notice the same symptoms always appear at specific points in your cycle, you can prepare for them. That might mean scheduling lighter workdays when you know you’ll be tired or skipping back-to-back meetings when your luteal phase makes you short-tempered. Think of it as your hormonal Google Calendar. 

Perimenopause hot flashes don’t care if you’re giving a quarterly report — they’ll interrupt anyway. Managing sudden body temperature increases can be as simple as wearing breathable fabrics in light layers and keeping a discreet desk fan or cooling facial mist nearby. 

Perimenopause can affect your comfort in other ways, too. Poor circulation — sometimes made worse during menopause — can also contribute to visible spider veins. If you’ve noticed changes in your legs or feet, it could be due to your changing hormones affecting your vascular health. If you’re feeling warm, restless, and experiencing sore legs, take a quick walk break. 

Some days, your patience may evaporate before you even arrive at work. Mood swings, irritability and emotional sensitivity are genuine symptoms, and trying to ignore them only makes them worse. Instead, consider prioritizing self-care. 

Block off breaks on your calendar, decline invitations to meetings that can be emails and leave space for moments where you can breathe. Even minor tweaks can preserve your precious energy and make you feel more in control. Your goal isn’t to be less emotional, but to honor your emotions as they appear. 

If your anxiety and hot flashes keep intensifying, your favorite oat flat white may be part of your problem. Caffeine, sugar and processed carbs can heighten perimenopause symptoms. Don’t freak out yet. You can make some simple lifestyle changes to feel better. 

Foods rich in phytoestrogens, like flaxseed, calcium and omega-3s, may balance your hormones naturally. Start your day with high-fiber, high-protein foods like chia seed smoothies or quinoa breakfast bowls to stabilize your energy levels and mood. You don’t have to break up with your morning coffee, but maybe save it as a special treat instead of an everyday indulgence. 

Telling your colleagues that you’re going through perimenopause is a profoundly personal decision. Some companies are finally developing menopause-inclusive policies, but this conversation still feels uncharted in most places. 

If you choose to share, make it solutions-focused. You do not owe anyone a detailed history — say, “I’m experiencing a health-related issue that might affect my energy some days. Here’s what would help.” And if you decide not to disclose it, that’s OK, too. Professional boundaries are your prerogative. Be assertive, advocate for yourself and speak your truth.