Menopause involves big hormonal changes that can affect how you feel, both physically and mentally. It begins with perimenopause, where symptoms first appear, moving through to menopause itself, and then into post-menopause.
Perimenopause
The months or years leading up to your last period.
You might notice changes like irregular periods, mood shifts and problems sleeping as your hormones start to fluctuate. This usually starts in your 40s but it can be earlier or later.
Menopause
12 months after your last period.
This is a marker point, not a single day when everything suddenly changes. Symptoms can often be at their most intense around this time.
Post-menopause
The years after that one-year mark.
Some symptoms might start to ease off while offers continue to impact your daily life.
Understanding your symptoms
Physical
- Hot flushes or night sweats
- Broken sleep, extreme tiredness
- Headaches, palpitations and aching joints
- Changes in weight
- Vaginal dryness or discomfort
- Needing the toilet more often or more urgently.
Emotional and cognitive
- Mood swings, low mood, sudden tears or rage
- Feeling more anxious or on edge
- Brain fog, losing words, losing your thread or forgetting things
- Feeling less confident, less capable or not like yourself
- Pulling back from social plans or work opportunities.
When to see a GP
You might want to reach out for medical advice if:
- your symptoms are affecting everyday life
- your mood is low or anxious most days
- you’re worried about your memory
- you've experienced early or sudden menopause before turning 45, or after surgery.
Looking after your health and headspace
You can’t control every symptom but there are steps you can take to help ease them.
Sleep and energy
Poor sleep is a common challenge during perimenopause and menopause and you might find that you wake up drenched in sweat, or lie awake with a racing mind, which can cause fatigue. Try:
- keeping your bedroom cool and wearing layers you can easily take off
- cutting back on caffeine and alcohol, especially late in the day
- building in short movement breaks
- talking to your GP if night sweats or insomnia are frequent or severe.
Mood, anxiety and brain fog
Many women notice changes in their mood, confidence or concentration during perimenopause and into post-menopause. You might find yourself replaying mistakes, feeling more anxious about social situations, or struggling to think as clearly as usual. It can help to speak to a healthcare professional who might discuss these options with you:
- Hormone Replacement Therapy (HRT) or other medication
- Talking therapies, such as Cognitive Behavioural Therapy (CBT)
- Support for sleep, mood or anxiety
How to keep your confidence at work
When menopause hits, you might feel tired, anxious and frustrated, which can impact how you are at work.
Experiencing symptoms at work
You might find you lose your train of thought mid-meeting, take longer to do tasks and feel like you’re not on top of things. This could leave you wondering if you should step back, step down or even step out of work altogether, but it’s worth exploring the support available to you before making any big career decisions.
How to talk to your manager about menopause
If it feels right for you, you could talk to your manager about how you’re feeling and ask them about options such as:
- flexible hours or start times
- working from home on tougher days
- a desk in a cooler spot, access to fans or easy bathroom access
- short breaks or the ability to step out of meetings when symptoms flare
- what support is available in your organisation, including any guidance or internal networks.
Other ways menopause might show up in your life
Relationships 
Some symptoms of menopause can have an impact on your romantic relationships, including intimacy and even just your day-to-day routines. Talking to an understanding partner about your symptoms can help alleviate any stress or worries around how menopause is affecting your relationship. This is something your body and mind are going through, and you come first.
Friendships 
Talking to your friends about what you're experiencing can help them better understand how you're feeling and how they can help support you.
Family 
Talking openly with family about symptoms could make a real difference, and help them understand what support might be useful. It may also be helpful to set new boundaries where needed, and to ask for help with daily routines when it's available. Small steps like these could ease some of the pressure and create more space for wellbeing.
Support for your health, work, and wellbeing
Menopause in the workplace
Your workplace has a role in supporting you through menopause. But if you're thinking about changing how and when you work, understanding your finances can help you make choices that feel right for you.
Menopause and money
Menopause can be a time when important financial decisions arise, like reducing your hours, changing roles, or even retiring. All of which can impact your income, savings, and retirement. It's a good idea to plan, and you might be eligible to talk to one of our financial advisers.
Support for your symptoms
If the symptoms of menopause are affecting your day-to-day life or your mental wellbeing, a GP can help. With Aviva health or life insurance, you can access a Digital GP 24/7, 365 days a year.
^ This is a non-contractual benefit Aviva can change or withdraw at any time.
Getting help and next steps
Book a GP appointment 
Use a symptom tracker for a few weeks so your GP can understand how you’re feeling.
Talk to your manager 
You might find it helpful to tell work what you’re going through and ask for reasonable adjustments.
Reach out for help 
If things ever feel overwhelming, you can get in touch with NHS 111 or a crisis service.