Menopause is a natural and inevitable stage in a woman’s life, and while conversations around hot flashes and night sweats are becoming more commonplace, many women experience a far wider range of symptoms that are less discussed, often misunderstood, and can significantly impact their professional and personal lives.
As we strive for more inclusive and supportive workplaces, it’s crucial to broaden our understanding of menopause and its multifaceted effects. Recognising these lesser-known symptoms can foster greater empathy, inform better support systems, and empower individuals to seek the help they need.
Here are some menopause symptoms that often fly under the radar:
- 1. Joint Pain and Stiffness: Many women are surprised to find themselves experiencing unexplained aches, stiffness, and even new or worsened arthritic-like pain in their joints – from knees and hips to fingers and shoulders. This is often linked to declining oestrogen levels, which play a role in joint lubrication and inflammation regulation. It can be particularly challenging for those with physically demanding roles or active lifestyles.
- 2. Burning Mouth Syndrome (BMS): This can manifest as a persistent burning, scalding, or tingling sensation in the tongue, lips, palate, or throughout the mouth, often without any visible signs of irritation. It can make eating, drinking, and even speaking uncomfortable, impacting social interactions and concentration.
- 3. Electric Shock Sensations: Some women report brief, sharp, ‘electric shock’ feelings, often preceding a hot flash. These can occur anywhere in the body, but are commonly felt in the head or limbs, and can be quite jarring and unsettling.
- 4. Vaginal and Urinary Changes Beyond Dryness: While vaginal dryness is well-known, fewer discuss related symptoms like increased urinary urgency or frequency, recurrent UTIs, and even stress incontinence. These can significantly impact daily comfort and confidence, both in and out of the workplace. The term “Genitourinary Syndrome of Menopause (GSM)” now encompasses these broader changes.
- 5. Tinnitus (Ringing in the Ears): Some women experience new or exacerbated ringing, buzzing, or humming sounds in their ears. While tinnitus can have various causes, a hormonal link during menopause is increasingly recognised. This constant noise can be highly distracting and contribute to fatigue.
- 6. Digestive Issues: Bloating, increased gas, constipation, or more frequent indigestion can become new companions during menopause. Oestrogen influences gut motility and inflammation, so fluctuating levels can throw the digestive system off balance.
- 7. “Brain Fog” and Cognitive Shifts: Beyond forgetfulness, many women report a significant decline in cognitive function, including difficulty with word retrieval, reduced concentration, feeling mentally “hazy,” and a decreased ability to multitask. This can be particularly distressing in professional environments where sharp cognitive function is paramount.
How Cognitive Behavioural Therapy (CBT) Can Help
While Hormone Replacement Therapy (HRT) and lifestyle adjustments are often discussed, Cognitive Behavioural Therapy (CBT) offers a powerful non-hormonal approach that is increasingly recommended by health professionals, including NICE (National Institute for Health and Care Excellence). CBT is a type of talking therapy that helps individuals manage problems by changing the way they think and behave.
Here’s how CBT can be particularly effective for menopause symptoms:
- Managing Anxiety and Low Mood: Menopause can bring on increased anxiety, irritability, and low mood due to hormonal fluctuations and the general upheaval of this life stage. CBT equips individuals with techniques to identify negative thought patterns, challenge unhelpful beliefs, and develop healthier coping mechanisms. This can significantly reduce feelings of overwhelm and improve emotional resilience.
- Addressing Sleep Problems: Night sweats and anxiety often disrupt sleep during menopause. CBT for insomnia (CBT-I) helps to establish healthy sleep routines, manage racing thoughts that keep you awake, and develop strategies for getting back to sleep if woken, leading to more restful nights.
- Coping with Hot Flashes and Night Sweats: While not directly stopping hot flashes, CBT can help women reduce their distress and impact. Techniques focus on managing the physiological response to a hot flash (e.g., controlled breathing) and reframing the experience to reduce feelings of embarrassment or panic, thus lessening their perceived severity and frequency.
- Improving “Brain Fog” and Concentration: CBT can provide strategies to enhance cognitive function. This might involve techniques for memory recall, improving focus, breaking down tasks, and reducing the anxiety that often exacerbates brain fog. By managing underlying stress, CBT can help clear mental pathways.
- Navigating Physical Discomfort (e.g., Joint Pain, Burning Mouth Syndrome): While CBT isn’t a cure for physical symptoms, it can significantly alter how one perceives and responds to chronic pain or discomfort. Techniques can include distraction, relaxation exercises, and reframing thoughts about the pain, which can reduce its intensity and impact on daily life. For conditions like Burning Mouth Syndrome, where stress and anxiety can exacerbate symptoms, CBT offers valuable coping strategies.
- Building Self-Efficacy and Confidence: Menopause can challenge self-esteem. CBT helps women build their belief in their ability to cope, challenge self-critical thoughts, and develop a more positive outlook on this transition.
Why does this matter in the workplace?
Ignoring these symptoms not only impacts individual well-being but can also lead to decreased productivity, presenteeism, and even early exits from the workforce. As leaders and colleagues, understanding this broader symptom landscape – and the effective interventions like CBT – allows us to:
- Offer more tailored support: From flexible working arrangements to ergonomic adjustments for joint pain, and quiet spaces for those experiencing brain fog. Encouraging access to mental health support, including CBT, can be a vital part of a menopause-friendly policy.
- Reduce stigma: By openly discussing these less-known aspects and the effective treatments available, we create an environment where women feel comfortable disclosing their experiences and seeking help without fear of judgment.
- Retain talent: Supporting women through menopause helps retain experienced, valuable professionals and promotes gender diversity at all levels.
Let’s open up the conversation.
If you’re experiencing any of these symptoms, please know you are not alone, and there are resources and treatments available, including the powerful tools offered by Cognitive Behavioural Therapy. At DeVernon Psychotherapy, we believe in empowering individuals to navigate life’s challenges with strength and resilience. If you’re a leader or colleague, take the time to learn more, listen with empathy, and advocate for supportive workplace policies. By doing so, we can help ensure that menopause is managed with understanding and dignity, allowing women to thrive throughout all stages of their careers.