About eight years into my legal career, I was getting ready to speak at a conference on employment law issues. My husband had left for work, and I planned to drop off our 6-year-old son at school on my way to the meeting. Unfortunately, our son woke up sick. I couldn’t wait for my husband to come home, so we decided that I would take our son to my husband’s office on my way, and he would bring him home. There’s nothing like having your child throw up out the car window as you race across town so you won’t be late for a commitment. Not my proudest mom moment!
Most women lawyers with families can laugh and relate to this story. But although we also have relatable stories about the impact menopause symptoms have on our work, we don’t typically tell them with the same measure of honor or understanding.
As a former attorney with more than three decades of experience and now a health coach specializing in menopause, I’ve witnessed and experienced firsthand the challenges women lawyers face during perimenopause and menopause. While a hot flash in the middle of a meeting can sometimes be a little funny and laughed off by everyone present, other menopause symptoms can be downright frustrating and even a little frightening due to the impact on our careers.
In this article, I hope to shed light on recognizing the symptoms of menopause in a high-stress legal environment, offer strategies for symptom management, and discuss ways to break the stigma surrounding menopause in the workplace.
RECOGNIZING MENOPAUSAL SYMPTOMS IN A HIGH-STRESS LEGAL ENVIRONMENT
As we know, the legal profession is famous for its demanding nature: long hours, high-pressure situations, and the constant challenge of balancing work and family. Add the nagging symptoms of menopause to the mix and the stress can feel overwhelming. That’s why it’s important to distinguish between symptoms caused by menopause versus those resulting from the everyday challenges of a legal career.
According to the U.S. Department of Health and Human Services Office on Women’s Health, the average age of menopause in the United States is 52 with the range for women usually entering menopause between 45 and 58.1 However, some experience symptoms during perimenopause, which can begin in a woman’s 40s and last between seven and 14 years.2 Recognizing when menopause symptoms have begun is the first step toward managing them effectively.
Common Symptoms:
- Hot flashes and sweating.
- Fatigue and sleep disturbances.
- Mood swings and increased anxiety.
- Menstrual cycle changes.
- Difficulty concentrating and memory problems (brain fog).3
In the legal field, these symptoms can manifest as:
- Suddenly sweating during client meetings or court appearances.
- Difficulty focusing during long document reviews, meetings, or negotiations.
- Increased irritability when dealing with colleagues or opposing counsel.
- Challenges in meeting deadlines due to fatigue or concentration issues.
In a 2015 study, 85% of postmenopausal women said they had experienced menopausal symptoms during their lifetime.4 These symptoms can be incredibly distressing — and even a bit alarming — for female lawyers who often rely on sharp mental acuity and physical stamina to succeed.
STRATEGIES FOR MANAGING MENOPAUSAL SYMPTOMS
Once you recognize your symptoms might be more than job stress, it’s time to explore strategies to manage them effectively. Here are a few I found helpful.
Environment Control
Sit near an open window or in an air-conditioned room to address hot flashes. Alternatively, dress in layers and keep a desk fan nearby.5 A small, quiet fan I could turn on and off throughout the day was a lifesaver.
Stress Management
Incorporate stress-reduction techniques into your day such as deep breathing exercises or taking short walks between tasks. One effective method is box breathing: inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. This simple practice can quickly lower your stress level and is discreet enough to do even during meetings.
Stay Hydrated
Keep a water bottle at your desk and have one with you during meetings to help regulate body temperature. As you feel a hot flash coming on, a cold drink of water can help quickly alleviate it.
Prioritize Sleep
Sleep can significantly reduce fatigue, mood swings, and brain fog. Establish a consistent sleep routine and create a cool, comfortable environment to improve sleep quality. Also, avoid screens (phone, tablet, etc.) at least two hours before bedtime. Instead, enjoy an Epsom salt bath or foot soak to help you relax before sleep.
Regular Exercise
Regular moderate exercise can help alleviate symptoms and boost overall well-being. Fitting exercise into a busy day can be challenging, so try to work out in the morning when you’re less likely to encounter interruptions. Schedule it in your calendar as you would an important meeting.
Nutrition and Meal Prep
Consult with a nutritionist or health coach who can help you create an eating plan supporting hormonal balance and maintaining energy levels. Avoid overly spicy foods and too much caffeine to keep hot flashes at bay. Additionally, embrace meal prepping — one of my favorite strategies to ensure healthy meals are ready throughout the week — and avoid the temptation to grab something unhealthy in a rush.
Seek Professional Help
Consult with a healthcare provider or menopause specialist to discuss treatment options including hormone therapy, if appropriate.
EMPOWERMENT AND BREAKING THE STIGMA
Despite affecting more than half the population, menopause remains a taboo topic in many workplaces, including law firms.6 This silence often leads to unnecessary isolation and suffering. The legal profession cannot afford to lose talented women due to a lack of support during this stage of life. Shockingly, 1 in 10 women leave the workforce because of menopause, and as many as 1 in 4 consider leaving.7
To retain and empower women in law, consider the following strategies:
Recognize Their Value
Women attorneys navigating menopause are often at the peak of their careers, bringing decades of valuable experience and expertise. Losing talent due to a lack of support is a loss no law firm or corporate legal department can afford.
Promote Work-Life Balance
Encourage a culture prioritizing work-life balance and personal well-being. While this is especially critical for women experiencing menopause, it benefits male and female attorneys alike. Burnout rates among attorneys are already alarmingly high and affect the profession as a whole.8
Address Bias
Be proactive in identifying and addressing age or gender-related bias tied to menopause. If successful female attorneys are struggling due to menopause symptoms, focus on providing accommodations rather than sidelining them. Too often, women feel overlooked for raises, bonuses, or promotions during this phase of life, leading to diminished morale and career advancement opportunities.9
CONCLUSION
By implementing these strategies and fostering an open, supportive environment, law firms and corporate legal departments can ensure talented women lawyers continue thrive during every stage of their careers.