Helping Your Colleagues Navigate the Menopause at Christmas: A Guide for Managers and Teams

Christmas is often described as “the most wonderful time of the year,” but for many people going through the menopause, it can be one of the most overwhelming.

Hot flushes, poor sleep, anxiety, low mood, sensory overload, and exhaustion don’t stop just because the festive season has arrived. In fact, the added busyness, social expectations, and emotional load of Christmas can make symptoms feel even more intense.

As a colleague or manager, your awareness and support can make a huge difference. Small acts of understanding can help someone feel more comfortable, included and able to cope during what can be an exhausting time.

Here’s how you can support your team members or colleagues navigating the menopause this Christmas.

Why Christmas Can Be Especially Challenging

The menopause already impacts concentration, energy levels, confidence, and emotional wellbeing. Add Christmas pressures - deadlines, parties, gifting, family demands, financial strain - and it’s no surprise many people feel stretched.

Common challenges include:

• Increased fatigue from late nights, broken sleep or night sweats.
• Anxiety or sensory overwhelm during busy office parties or gatherings.
• Temperature sensitivity, making packed rooms feel uncomfortable.
• Brain fog and concentration issues, especially with pre-Christmas workload pressure.
• Social expectations to attend events when they may feel physically or emotionally low.
• Guilt for not keeping up with festive cheer.

Understanding these pressures ensures staff feel seen rather than judged.

How Managers Can Support Employees

1. Offer flexibility with time and workload

The lead-up to Christmas can be intense. Consider:

• Flexible hours
• Remote working options
• Adjusted deadlines where possible
• Encouraging wellbeing days and annual leave

Small adjustments can reduce overwhelm and help someone manage symptoms.

2. Create a psychologically safe space

Make it clear that conversations about menopause are welcome and confidential.
Let employees know they can speak to you without fear of judgment or repercussions.

A simple
“If you need anything or want to talk about how work feels at the moment, my door is open”
can be powerful.

3. Be mindful with social expectations

Not everyone will feel comfortable at large or noisy gatherings.
Managers should:

• Make events optional
• Offer quieter, smaller alternatives
• Avoid pressuring anyone to attend
• Understand if someone leaves early

Inclusion does not mean attendance — it means choice.

4. Adjust the environment where possible

Small changes can help someone experiencing hot flushes or anxiety:

• Ensure meeting rooms are well-ventilated
• Offer seating near exits
• Let employees choose where they sit during team meals
• Provide fans or allow them to bring their own

These considerations help people feel physically more comfortable.

5. Check in - gently and privately

A supportive manager doesn’t pry, but they do notice.

Try things like:
“How are you coping with everything at the moment? I know this time of year can feel full-on.”
“Let me know if there’s anything we can adjust to make things easier for you.”

Empathy goes a long way.

How Colleagues Can Offer Support

Support doesn’t have to be big or formal. Often, it’s the small, thoughtful gestures that matter most.

1. Be patient

If someone seems tired, forgetful or overwhelmed, remember they may not have slept well or be struggling with symptoms.
A little patience and kindness make a huge difference.

2. Avoid assumptions

Not everyone will feel festive, energetic or sociable.
Respect personal boundaries and avoid comments about:

• appearance
• weight changes
• how “tired” they look
• not joining in

These can be unintentionally hurtful.

3. Offer practical help

Small things matter:

• Grabbing someone a glass of water
• Swapping seats so they’re near a window
• Offering to take notes if they’re having a foggy day
• Checking in after a busy event or meeting

These gestures show understanding without making someone feel singled out.

4. Respect their decisions about social events

If someone chooses to skip a party, leave early, or take a quiet moment outside, don’t comment or joke about it.
Support looks like:

• “No worries, do what you need.”
• “If you want company for a quick breather, I’m here.”
• “Glad you made it, but totally understand if you need to head off early.”

5. Lead with compassion

Menopause can be emotionally draining.
A simple “How are you today?” asked sincerely can make someone feel visible and valued.

Creating a Supportive Festive Workplace Culture

Ultimately, the goal is to create a workplace where people feel understood, not overwhelmed.

This Christmas, consider:

• Sharing resources around menopause support
• Gifting menopausal employees a copy of the Menopause Positivity Planner (find out more)
• Reminding staff of wellbeing policies
• Allowing people to choose the activities that suit them
• Encouraging kindness, respect, and flexibility across teams

When colleagues feel genuinely supported, everything becomes easier - their workload, their confidence, their connection to the team.

Menopause is a significant life transition, and with empathy and awareness, workplaces can help ensure Christmas feels a little less stressful and a lot more human.