If you work in education, you’ll already know how demanding school life can be. From balancing workloads and supporting pupils to managing deadlines and responsibilities, the pace rarely slows down. When perimenopause or menopause symptoms begin, those everyday pressures can suddenly feel much harder to manage.
Menopause affects everyone differently. Some people experience only mild changes, while others may notice symptoms that impact their sleep, mood, confidence, concentration and overall wellbeing. The good news is that there are practical ways to manage symptoms and access support both inside and outside the workplace.
Common Menopause Symptoms
Menopause symptoms can vary widely, but some of the most commonly reported include:
- Changes to menstrual cycles
- Hot flushes and night sweats
- Difficulty sleeping
- Anxiety, low mood or mood swings
- Brain fog and reduced concentration
- Headaches and migraines
- Joint aches and stiffness
- Vaginal dryness and reduced libido
- Increased urinary tract infections
- Weight and energy level changes
Symptoms often begin during perimenopause, which can start months or even years before periods stop completely.
Industry Insight: Why Many Women Feel They Suddenly 'Can't Do What They Used To'
One of the most common themes women describe to us is not simply the symptoms themselves, but the unsettling feeling that they can no longer manage or recover in the way they once could.
Many women in education are used to functioning at a very high level under sustained pressure. They are experienced, capable and resilient. Which is why the changes during perimenopause can feel so confusing and distressing.
This is not “all in your head”, weakness or a loss of capability.
Hormonal changes during perimenopause directly affect the brain and nervous system, including the systems involved in stress regulation, emotional resilience, sleep, concentration, memory and recovery. In high-pressure roles such as teaching and school leadership, where many women are already operating close to capacity, this can suddenly make previously manageable demands feel overwhelming.
What many women interpret as “losing confidence” or “not coping properly” is often a nervous system under significantly more pressure.
The encouraging news is that this transition is temporary, and there is a great deal that can genuinely help. Understanding what is happening physiologically is often the first step towards reducing symptoms, restoring confidence and feeling more like yourself again.
Maria Brosnan is the founder of Pursuit Wellbeing and an educational wellbeing specialist, specialising in stress physiology, nervous system regulation and supporting women in education navigating menopause. https://pursuitwellbeing.com.
The Four Pillars of Managing Menopause Symptoms
While treatment options such as HRT may help some people, lifestyle habits can also play a significant role in managing symptoms and improving day-to-day wellbeing. Focusing on four key pillars can help create a strong foundation for overall health and wellbeing during menopause.
Nutrition
Eating a balanced diet can help support energy levels, mood and long-term health. Aim to include:
- Plenty of colourful fruit and vegetables
- Lean proteins
- Wholegrains and fibre-rich foods
- Calcium-rich foods to support bone health
- Vitamin D sources or supplements where appropriate
It may also help to reduce triggers such as caffeine, alcohol and spicy foods if they worsen symptoms like hot flushes or disrupted sleep.
Sleep
Sleep disturbances are one of the most common menopause symptoms. Creating a consistent bedtime routine can make a real difference.
Helpful habits include:
- Limiting screen time before bed
- Keeping bedrooms cool and comfortable
- Going to bed and waking up at similar times each day
- Avoiding caffeine later in the day
- Practising relaxation techniques before sleep
Prioritising rest can support both physical and emotional wellbeing.
Movement
Regular movement supports both physical and mental wellbeing during menopause. Exercise can help improve mood, sleep, joint health and bone strength.
Activities may include:
- Walking or swimming
- Yoga or Pilates
- Strength and resistance training
- Stretching and mobility exercises
The focus should be on finding movement that feels manageable and enjoyable.
Emotional Wellbeing
Working in schools can be incredibly rewarding, but also emotionally demanding. Stress can often worsen menopause symptoms, making emotional wellbeing an important part of symptom management.
You could try:
- Mindfulness or breathing exercises
- Journalling
- Talking therapies such as CBT
- Taking regular breaks throughout the day
- Speaking openly with trusted friends, family or colleagues
Seeking support is a positive step and can make a significant difference.
When to Seek Additional Support
You do not have to manage menopause symptoms alone. Speaking with a GP, nurse or menopause specialist can help you better understand your symptoms and explore suitable treatment options.
Workplace support is important too. Open conversations, reasonable adjustments and a supportive culture can all help individuals feel more comfortable and confident at work.
At Schools Advisory Service, our wellbeing and nurse teams are here to support school staff with practical advice, guidance and access to personalised wellbeing services.
Menopause is a natural stage of life, and with the right support in place, it is possible to continue feeling healthy, confident and supported both professionally and personally.
Louise Chambers
Senior Health Engagement Nurse