How to Prepare for Menopause

Menopause is a natural stage in a woman’s life, yet for many it arrives with confusion, worry or a feeling of being unprepared. It marks the point when periods stop for 12 consecutive months, caused by changes in hormone levels, particularly oestrogen. Most women experience menopause between the ages of 45 and 55, with the average age around 51, but some reach this stage earlier or later. The years leading up to menopause, known as perimenopause, are often when changes begin and can last for quite some time.

Menopause is far more common than many people realise. In the UK, millions of women are either approaching or already experiencing it, and globally more than a billion women are expected to be postmenopausal in the coming years. Around nine in ten women experience symptoms, yet many still feel alone when those symptoms begin.

Understanding the Symptoms and Knowing Help Is Available

Menopause can affect the body and mind in ways that feel unfamiliar. Some women notice subtle changes, while others feel their symptoms arrive all at once.

Physical symptoms often include hot flushes, night sweats, poor sleep, fatigue, headaches, joint pain, changes in weight, urinary issues and shifts in libido. Many women also experience brain fog, where concentration and memory feel harder than usual. Emotionally, menopause can bring mood changes, anxiety, irritability or low mood, which can feel unsettling, especially if they appear suddenly.

It is important to know that support is available. GPs and menopause specialists can help explore treatment options, including hormone replacement therapy where appropriate. Many women also find relief through lifestyle adjustments such as gentler exercise, improved sleep routines, changes to diet, and emotional support through counselling or therapy. No one should feel they have to manage this alone.

When Menopause Comes Earlier or Feels Sudden

For some women, menopause unfolds gradually. For others, it can feel like a sudden shift. There are women in their late 30s and early 40s who describe experiencing intense anxiety, heart palpitations or sleepless nights without understanding why. Because they were younger than expected, their symptoms were often dismissed as stress or burnout. It was only later that they learned hormonal changes were the cause.

Others talk about a growing sense that they were not quite themselves anymore. They struggled to focus at work, felt emotionally overwhelmed, or noticed their confidence slipping. Looking back, many realise they had been coping with symptoms for years before menopause was recognised.

Menopause and Its Impact on Work and Confidence

Menopause often happens during a busy and demanding time in life. Many women are in senior roles, raising families, caring for others or managing significant responsibilities when symptoms peak.

Hot flushes during meetings, poor sleep affecting concentration, or sudden anxiety can quietly erode confidence. Some women worry about being judged or misunderstood, which can make them reluctant to speak openly at work.

Research shows that many women take time off due to menopausal symptoms, and some reduce hours or step away from career opportunities. Where workplaces are understanding and flexible, women are far more likely to stay engaged, productive and confident in their roles.

Preparing Yourself with Kindness

Preparing for menopause starts with awareness and self-compassion. Learning about symptoms helps you recognise changes without self-criticism. Keeping a simple record of symptoms can be helpful when speaking to a GP. Seeking medical advice early can make a real difference to quality of life.

Lifestyle changes do not need to be dramatic. Gentle movement, balanced meals, rest and stress management all play a part. Emotional support matters too. Talking to friends, joining support groups or working with a therapist can help you feel less alone and more understood.

At work, preparation might mean thinking about what support would help you on harder days. Flexible hours, regular breaks, or working from home can ease pressure. When it feels safe to do so, honest conversations can open the door to understanding and support.

How to Support Someone Going Through Menopause

If someone you care about is experiencing menopause, your support matters more than you may realise. Listening without trying to fix things can be incredibly powerful. Being patient, offering reassurance and understanding changes in energy or mood can help ease the emotional load. Encouraging professional support and treating menopause as a normal health experience, rather than something to hide, can make a meaningful difference.

Finding the Positive Along the Way

While menopause can be challenging, many women also describe moments of growth. Some feel a renewed connection to their health and wellbeing. Others gain clarity about what truly matters to them, both personally and professionally.

With the right support, menopause can become a time of reflection and self-understanding. Every experience is different, but no one has to navigate it without care, information and compassion.