Talking about your menopause is the first step to getting the support you need, but it can be daunting.

If menopause symptoms are affecting your work or your wellbeing you need to have a formal conversation with your employer or manager. If your employer understands what you need, they can better understand how to support you.

Before you reach out to your employer

1. Remember there is no shame in the menopause.

Menopause is nothing to be embarrassed about or ashamed of – It is a natural and normal process that all women will experience at some point, and you deserve to be supported through it. Menopause can be isolating, but you don’t have to suffer alone. It can be helpful to talk to colleagues and friends at work. There may also be menopause champions, groups or other people in your team who have experienced the menopause. Sharing how you are feeling enables people to support you.

2. Find out about the law, your rights and your employer’s responsibilities.

Make sure you are up to date with the law and your rights regarding your menopause at work. Make sure you get your information from a reputable source.

Here are links to some trusted organisations that can provide this. There are also other providers out there.

• Equality and Human Rights Commission
• Acas

3. Look into what support is already available in your organisation.

Read your organisation’s menopause and health related policies and make sure you’re clear on any benefits or Employee Assistance Programmes that might be in place. There may be more support available than you realise and this will give you confidence to know what to ask for.

4. Keep a list of your symptoms

Keep track of how your menopause is affecting your wellbeing and your work. It can help to track these in a diary. Having a record of how often and how severe your symptoms are will help you understand what help you need.

5. Prepare a list of potential solutions and questions

Before the meeting try to think of some specific practical solutions that you think could help you. Everyone is different and your employer may well need direction on how to help. Having a list of solutions and questions to take with you will help you make sure you cover everything you need in the meeting.

Booking a meeting

6. Ask your manager for a meeting

Be clear about what the meeting is for so that your manager can come to the meeting with the right information and prepared to help. If you don’t feel comfortable to speak to your manager, you might feel more comfortable talking to another senior colleague. You could also consider asking for a meeting with HR, a trade union rep or a menopause champion.

7. Choose the location and time of the meeting carefully

Allow time in the conversation for people to think about their responses. You might want time to open up, or symptoms - for example brain fog - may mean you need more time for the conversation.

During the meeting

8. Try to talk as honestly and openly as you can about how menopause is affecting you at work

Explain your symptoms to your manager, let them know how you are feeling and what you have been doing already to try and cope. Symptom tracking in advance will help with this.

9. Take the time you need to express yourself clearly

Make sure you take time to discuss what support you need and ask any questions you might have. It can be a difficult subject to talk about, you may feel emotional during the meeting, that is totally understandable. Ask to take a short break from the meeting if you need to.

10. End the meeting with clear expectations and a plan for what will happen next

Your manager may need time to think about the best support and may need to come back to you with answers at a later date. It might be helpful to follow up with an email after the meeting to confirm everything you discussed so that your manager has all the information they need to act. Make sure your manager is clear on your wishes around privacy.