Struggling through menopause at work? Here's how you can deal with some of the symptoms

Reaching menopause can seem like a taboo subject, but it's an increasing reality for many workers.

Common symptoms include stress, hot flashes, and anxiety that can make getting through the workday extremely difficult.

But according to workplace psychologist Jennifer Newman, there are effective ways to deal with those feelings.

She joined host Rick Cluff on CBC's The Early Edition to share some tips

Rick Cluff: For people who don't know, what is menopause?

Jennifer Newman: It's when women's estrogen levels drop and menstruation stops.

It occurs when women reach between the ages of 45 and 55. It can start as early as 40 and continue into the mid 60's.

Different women experience the transition differently, and a lot of the symptoms are experienced at work — but many women may be reluctant to talk about it.

What symptoms do women experience during menopause?

A common one is hot flashes. It's a sudden feeling of heat around the face, neck and chest. It can cause sweating and redness.

They come on quickly and sometimes without warning.

Night sweats are also known to happen, sleep is disrupted and heavy periods can occur.

There is fatigue and joint or muscle pain as well, so standing a lot without a break can hurt.

There can be mood issues, feeling nervous or anxious. Some women feel sad, or depressed.

In others, their concentration can be affected, along with memory challenges.

Irritability and heart palpitations are also common.

What can workers do to juggle symptoms of menopause at work?

Recognize menopause is a natural and temporary stage of life and that not everyone experiences symptoms the same way.

Layer your clothing and get a small fan if you work at a desk if you are troubled by hot flashes.

Try to avoid things that trigger them like hot drinks or hot food.

And, see if you can regulate the room temperature.

Some workplaces are flexible when women are handling menopause — talk to HR or your manager about what would help.

Being able to step away from a heat source or varying your uniform to deal with sweating also helps.

Mood swings, anxiety and depression can be difficult during this time as well--what can be done if this is bothering a worker?

Being irritable is a symptom and so is having trouble concentrating and remembering things. Again, it's temporary, but while it's happening it can feel stressful.

If you feel crabby, try not to attach the feeling to anyone or anything. Give it time to pass.

If you have difficulty focussing-take a quick break, Sit back and breathe.

The worst thing to do is berate yourself in that moment.

Sadness, nervousness are common too — concentrate on self care.

It helps to get exercise, reduce caffeine and alcohol intake. And eat well.

Talk about what's happening. Menopause is a significant life change, and it can occur while looking after elderly parents and having teens or young adult children at home or while grappling with an empty nest.

How can organizations help workers during menopause?

Look around at the demographic in your organization. Chances are you'll have workers in the age range for menopause.

Provide opportunities for women who want to discuss their needs during this health transition. It's easier sometimes to discuss these issues with a female supervisor, colleague or HR professional.

Training for managers on worker health over the entire life cycle is important. Everyone can benefit from knowing what to expect at different life stages.

Provide flex time and encourage colleagues to help each other when need be.

Most of all remember menopause is a temporary life cycle event not a taboo topic. Helping workers to stay confident, calm and able to take things in stride, is key. 

With files from CBC's The Early Edition

To listen to the full interview, click on the audio labelled: Struggling through menopause at work? How to deal with some of the symptoms