Working Through the Symptoms - How to Keep Your Career On Track

Worried that brain fog and mood swings are hurting your work performance? You're not alone if you're asking "How can I stay productive at work when I can barely remember what I walked into a room for?" Research shows 1 in 10 women leave the workforce due to perimenopause symptoms—but it doesn't have to be that way.

Key Takeaway

Perimenopause symptoms don't have to derail your career—strategic planning and workplace support can help you maintain peak performance during this transition.

  • Most workplace symptoms are manageable with the right strategies

  • Many employers offer accommodations to support employee wellness

  • This transition often brings increased self-awareness and leadership skills

  • Early intervention prevents small issues from becoming career obstacles

What Workplace Symptoms Should You Watch For?

The most common perimenopause symptoms affecting work performance include brain fog (difficulty concentrating or finding words), energy crashes that hit mid-afternoon, mood swings that feel disproportionate to workplace stress, and sleep disruption that leaves you unfocused the next day. Hot flashes during meetings or presentations can also impact confidence and comfort.

Up to 60% of perimenopausal women report concentration difficulties, while 70% experience mood changes that can affect workplace relationships.

How to Manage Brain Fog at Work

Combat memory issues by capturing information immediately—use voice-to-text features on your phone for quick notes, try AI-powered meeting tools like Otter.ai or Microsoft Copilot for automatic transcription, or use note-taking apps like Notion or Obsidian that sync across devices. Block your calendar for deep work during your peak energy hours (often mornings for most women) and tackle complex projects when your mind feels sharpest.

When you lose your train of thought mid-conversation, try saying: "Let me circle back to that important point" or "Give me one second to gather my thoughts." Most colleagues won't think twice about brief pauses.

When Should You Tell Your Manager About Perimenopause?

Consider disclosure when symptoms consistently impact your work for more than 2-3 weeks. First, connect with colleagues who may be experiencing similar changes—you'll often find you're not alone and can share strategies. Speak with HR about available support options before approaching your direct manager, as they can guide you on company policies and accommodation processes.

Assess your workplace culture—supportive managers and companies with strong diversity policies are typically more receptive.

Script example: "I'm experiencing some health changes that occasionally affect my concentration. I'm working with my doctor on solutions, but I wanted to discuss a few small accommodations that would help me maintain my usual high performance."

What You Can Do Today

  • Track your symptom patterns for 2 weeks to identify peak performance times

  • Research your company's employee assistance programs and health benefits

  • Prepare a list of potential accommodations (flexible start times, temperature control)

  • Build relationships with understanding colleagues who can provide backup support

FAQ

Q: Can I get fired for perimenopause symptoms? A: Employment protections vary by country and region, though many countries have legislation requiring workplace accommodations for health conditions. Check your local employment laws or speak with HR about your company's policies regarding health-related workplace support.

Q: What if my male boss doesn't understand perimenopause? A: Focus on solutions rather than symptoms. Emphasize how small accommodations will maintain your productivity rather than detailing biological changes.

Q: How do I handle hot flashes during presentations? A: Keep water nearby, wear layers you can remove, and consider saying "I need a quick moment" if you need to step away briefly.

Red Flags: When to Call Your Doctor

Seek medical help if brain fog persists beyond morning hours, if mood swings are affecting professional relationships, or if fatigue prevents you from completing daily tasks. Don't wait—early intervention within 2-4 weeks of noticing patterns prevents workplace performance from declining further.

The Key Takeaway

Perimenopause symptoms are temporary and manageable—with the right strategies, you can not only maintain your career but actually strengthen it during this transition. By tracking patterns, communicating proactively, and securing appropriate accommodations, you can turn this challenging period into an opportunity for professional growth. Most symptoms stabilize within 2-4 years, and many women report feeling more confident, decisive, and focused in postmenopause than they did during the transition. Your career doesn't have to pause for perimenopause—it can evolve and flourish through it.