Written by Sarah Banks | Guest Presenter, Remain Strong
An introduction to menopause, its impact on everyday wellbeing and the practical steps that can make a difference.
Introduction: Why understanding menopause matters
Menopause is a natural stage of life, yet for many people, it remains misunderstood, rarely discussed and sometimes overlooked.
While most people associate menopause with hot flushes and changes to menstrual periods, its impact can extend far beyond physical symptoms. It can influence sleep, emotional wellbeing, confidence, concentration, relationships and professional life.
One of the most important things to understand is that everyone experiences menopause differently. Some people notice relatively minor changes, while others experience symptoms that significantly affect their quality of life.
Greater awareness helps people recognise what they may be experiencing, seek appropriate support and feel more confident discussing menopause with those around them.
Whether you're approaching menopause yourself, supporting a partner or family member, or working alongside someone experiencing symptoms, understanding the changes involved is an important first step.
1. What is menopause?
Menopause is a natural biological process associated with changes in reproductive hormones, particularly oestrogen and progesterone.
In the UK, the average age of menopause is approximately 51, although the timing varies considerably. Some people experience menopause before the age of 40, a condition known as premature ovarian insufficiency.
There are three important stages to understand.
Perimenopause
Perimenopause is the transitional period leading up to menopause. During this time, hormone levels fluctuate, and symptoms can begin even while menstrual periods continue.
For some people, this stage lasts several years.
Menopause
Menopause is reached when someone has gone 12 consecutive months without a menstrual period, provided there is no other medical explanation. This definition generally applies to people aged 45 and over who are not using hormonal contraception that affects their periods.
Postmenopause
Postmenopause refers to the years following menopause. Although some symptoms may improve, others can continue, and changes in hormone levels can influence longer-term health.
Menopause can also occur following certain medical treatments or surgery. Trans men and some non-binary people may experience menopausal symptoms too.
Understanding these stages helps explain why menopause is not a single event but a transition that can affect people over several years.
2. Recognising the symptoms of menopause
Menopause is often associated with hot flushes and night sweats, but the range of possible symptoms is much broader.
Hormonal changes can affect physical health, cognitive function and emotional wellbeing, sometimes in ways that are difficult to recognise initially.
Physical symptoms
Common physical symptoms include hot flushes, night sweats, fatigue, headaches, changes to menstrual periods and disrupted sleep.
Poor sleep can be particularly challenging. Night sweats and other symptoms may interrupt sleep, leaving someone feeling exhausted and less able to manage everyday demands.
Cognitive symptoms
Many people experience changes in memory and concentration, often described as brain fog.
This might include forgetting words, losing track of conversations, struggling to concentrate or finding previously straightforward tasks more demanding.
These experiences can be frustrating, particularly for people accustomed to managing busy personal and professional lives.
Emotional symptoms
Anxiety, mood changes, irritability, low mood and reduced confidence are also commonly reported
Some people experience anxiety for the first time during perimenopause, while others notice changes in how they respond to everyday pressures.
These symptoms can sometimes be mistaken for stress, ageing or simply having too much to manage.
The important message is that menopause doesn't look or feel the same for everyone.
Recognising the wider range of symptoms can help people understand what they are experiencing and seek support sooner.
3. The impact on everyday life and emotional wellbeing
For some people, menopause can affect much more than physical comfort.
Changes in sleep, mood, energy and concentration can influence confidence, relationships and overall quality of life.
Someone who has always considered themselves confident and capable may suddenly begin questioning their abilities.
Tasks they previously completed without hesitation might feel more challenging. Social situations may become less appealing, and everyday responsibilities can feel overwhelming.
These changes can be particularly difficult when someone doesn't understand why they're happening.
Menopause can also coincide with a demanding stage of life. Many people are balancing careers, relationships, children, ageing parents and other responsibilities.
When menopausal symptoms are added to these existing pressures, the combined impact can be considerable.
This highlights how important it is to recognise the emotional experience of menopause, including feelings of isolation, reduced confidence and changes in personal identity.
However, experiencing these challenges doesn't mean someone has lost their capabilities or resilience.
Understanding the potential influence of hormonal changes, accessing appropriate treatment and receiving support can help people regain confidence and improve their wellbeing.
4. Menopause in the workplace
Menopause can have a significant impact on working life, particularly when symptoms affect sleep, concentration, confidence or emotional wellbeing.
Someone experiencing brain fog may struggle to recall information during meetings. Fatigue may make long working days more difficult, while anxiety can affect confidence in situations that previously felt comfortable.
These challenges are not always visible to colleagues or managers.
An experienced employee may appear distracted, less motivated or unusually quiet without anyone recognising the underlying cause.
Research has highlighted the relationship between menopausal symptoms and changes in working patterns, career progression and decisions to leave employment.
However, menopause doesn't automatically reduce someone's ability to perform their role.
Often, understanding and relatively small workplace adjustments can make a meaningful difference.
Flexible working arrangements, access to breaks, temperature control and open communication can help employees manage symptoms while continuing to contribute effectively.
For employers, creating a supportive environment begins with awareness.
Managers don't need to become menopause experts, but they should understand that symptoms vary, avoid making assumptions and feel comfortable discussing appropriate support.
A workplace culture where employees can speak openly without fear of judgement benefits everyone.
5. Practical steps for managing menopause
Although menopause is a natural transition, that doesn't mean people should feel they have to endure difficult symptoms without support.
There are practical steps that can help individuals better understand their experiences and explore ways to improve their wellbeing.
1. Recognise and record your symptoms
Keeping a symptom diary can be a useful starting point.
Record changes in sleep, mood, energy, concentration and physical symptoms, noting how frequently they occur and whether particular situations make them worse.
This information can help identify patterns and provide useful context when speaking with a healthcare professional.
2. Speak to your GP
If symptoms are affecting your quality of life, speak to your GP.
Discuss what you're experiencing, how long symptoms have been present and how they're affecting everyday activities.
Don't assume that symptoms are simply something you must tolerate.
Your GP can help assess whether menopause may be contributing and discuss appropriate treatment and support options
3. Explore your treatment options
Hormone replacement therapy (HRT) is an effective treatment for many menopausal symptoms, although its suitability depends on individual circumstances.
Other options, including certain non-hormonal treatments and cognitive behavioural therapy (CBT), may also help with specific symptoms.
Discuss the potential benefits and risks with a qualified healthcare professional.
Complementary therapies are sometimes promoted for menopause, but their effectiveness and safety vary, so it's important to seek reliable information before using them.
4. Prioritise your wellbeing
Small, consistent lifestyle changes can support physical and emotional wellbeing.
Regular physical activity, balanced nutrition, good sleep habits and stress management techniques may help people feel better equipped to manage everyday challenges.
Reducing alcohol consumption and stopping smoking can also provide wider health benefits.
These habits aren't a substitute for medical treatment when it's needed, but they can form an important part of an overall wellbeing strategy.
5. Build your support network
Talking openly with trusted friends, family members or colleagues can help reduce feelings of isolation.
Support groups, menopause specialists and reputable educational resources can also provide valuable information and reassurance
Remember that everyone's experience is different, so finding the right combination of support may take time.
6. How to support someone experiencing menopause
You don't need to experience menopause yourself to make a positive difference to someone going through it.
Partners, family members, friends and colleagues all have opportunities to provide meaningful support.
Often, the most valuable thing you can do is listen.
Rather than immediately offering solutions, try asking:
"How have you been feeling?"
Or:
"Is there anything I can do to make things a little easier?"
Avoid dismissing symptoms or comparing someone's experience with another person's.
Comments such as "It's just part of getting older" or "Everyone gets tired" can make someone feel that their difficulties aren't being taken seriously.
Practical support can also make a difference.
Helping with household responsibilities, being understanding when someone needs rest, or making small adjustments to the environment can reduce everyday pressures.
In the workplace, colleagues and managers can offer support by listening without judgement and being open to reasonable adjustments.
Encouraging someone to seek professional advice when symptoms are affecting their wellbeing can also be helpful.
Above all, remember that support begins with understanding, patience and open communication.
7. Understanding is the first step
Menopause is a natural life transition, but its impact can be complex and deeply personal.
By improving awareness, recognising symptoms and encouraging supportive conversations, we can help reduce stigma and make it easier for people to access the support they need.
Whether you're experiencing menopause yourself or supporting someone else, understanding can make a meaningful difference.
8. About the author: Sarah Banks
Sarah Banks is a qualified personal development coach, speaker and bestselling author of the IVF Positivity Planner and Menopause Positivity Planner.
With 10 years' experience supporting people through fertility challenges and menopause, Sarah works with individuals and organisations to increase awareness, improve understanding and provide practical support.
She delivers workplace training, workshops and strategic guidance to help organisations create more supportive environments for employees.
Sarah is a guest presenter for Remain Strong, sharing her expertise to help individuals and organisations better understand menopause and its impact on everyday wellbeing.
Click here to learn more and connect with Sarah
Further information and support
For additional information about menopause, symptoms and treatment options, visit:
This article provides general educational information and is not a substitute for personalised medical advice. If you are experiencing symptoms or have concerns about your health, speak to a qualified healthcare professional.