Managing Hot Flashes at Work

You’re in a meeting with colleagues when your face suddenly flares red and sweat starts dripping down your face. Your breath quickens and you feel like you want to run out of the room. Did they notice? What do they think? Thanks to menopause, hot flashes are starting to announce themselves at your workplace.

Hot flashes can be especially embarrassing, uncomfortable, and disruptive in the workplace. Their unpredictability causes many women to become anxious about the possibility of having a hot flash in the presence of colleagues or customers. Hot flashes can even lead to losing confidence in your ability to perform at your best and take on new responsibilities.

Don’t lose hope. Several science-backed options exist to lower the frequency and severity of hot flashes and teach you valuable coping skills. The next time a hot flash happens at work, you’ll be able to manage it confidently.

Menopause in the Workplace

About 26% of the workforce in the U.S. is over 40 years of age. This is 55% of all working women! The majority of these women will experience menopause-related symptoms, with at least 75% having hot flashes that continue for an average of seven to nine years.

According to a survey by Lisa Health, 56% of working women in menopause experience moderate to severe hot flashes.

Sadly, the data also shows that up to 9% of women leave their jobs because menopause symptoms interfered with their job performance. Sixty-seven percent acknowledged that menopause symptoms impacted their work performance.

Common Workplace Hot Flash Triggers

There are several well-known triggers of hot flashes. Tracking your triggers is the first step in understanding how you can reduce the likelihood of hot flashes.

Midday offers a hot flash tracking feature that you can access via the (+) button on the home navigation bar. After a few days, you’ll see patterns emerge, and Midday will start to deliver personalized tips and support.

Common workplace hot flash triggers include:

Stress

Your nervous system can trigger a stress response (and then a hot flash) due to something as small as being a few minutes late to work or as big as having to give a presentation.

Anger

Situations at work may spark anger from time to time. When we have intense or stressful emotions, the body’s fight or flight response can trigger a hot flash.

Temperature

Being too hot is one of the most common triggers of hot flashes. In many work environments, employees don’t have control over the air conditioner or heating systems.

Clothing

Depending on your workplace dress code or uniform, you may not be able to wear the most comfortable clothing. Clothes that are too heavy, tight, or not breathable can trigger hot flashes.

How Much You’re Moving

If you have a desk job, it’s common to sit in front of your computer for hours on end. Not getting enough physical activity can make hot flashes worse. For others with more physical jobs, exertion could also be a hot flash trigger.

Caffeine

It might be tempting to have a morning cup of coffee to help you take on your day. You may also enjoy an afternoon pick-me-up from the office kitchen or corner coffee shop. However, caffeine consumption can increase the frequency and severity of hot flashes.

Food Choices

Eating a large breakfast or lunch, eating hot food, drinking hot beverages, eating spicy food, and consuming food high in sugar can all trigger a hot flash.

Tips for Managing Hot Flashes at Work

These quick tips can help you avoid hot flashes and cope better when you do have one.

Dress in layers and wear light, breathable fabrics
Always have an ice-cold drink available
Minimize or eliminate your caffeine intake at work
Talk to your boss about the thermostat settings and see if they can drop it a few degrees
Consider getting a small portable fan
Eat light meals and avoid spicy or hot foods
Avoid smoking or second-hand smoke
Include exercise in your day
Address and minimize work-related stress as best as you can
Practice calming practices like mindfulness or deep breathing throughout your day
Meet with your Midday menopause health coach. She’s on your team, helping you put all of the pieces together and keep cool, calm and collected at work. Reach out to your coach through the Midday app or website to ask a question or book a virtual visit.