How to Believe in Yourself at Work While Navigating Menopause

Kim Hart, President & Co-Founder, MiDOViA

Let’s be honest. Navigating work can feel like a high-wire act on a good day. Add menopause to the mix, and suddenly that wire feels a lot thinner, a lot higher, and you’re carrying a few flaming torches too.

Hot flashes in the middle of meetings. Brain fog when you need to be crystal clear. Mood swings, sleep disruption, anxiety. None of this is ideal when you’re trying to lead a team, meet deadlines, or just show up and not feel like a stranger to yourself.

But here’s what I want every woman to hear loud and clear:

You are not falling apart. You are rising, just in a different way.

This isn’t about powering through. It’s about learning how to believe in yourself with the changes, not in spite of them.

I’ve been there.

Years ago, I was leading a complex, fast-moving initiative, juggling deadlines, team dynamics, and the usual organizational pressure. On paper, I was thriving. Behind the scenes? I was unraveling.

I couldn’t sleep more than a couple hours at a time. My heart would race for no reason. I’d sit in high-stakes meetings with a pit in my stomach, feeling like I couldn’t access the sharp thinking I was known for.

One day, I completely blanked during a presentation. I couldn’t find the words. I looked around the room, smiled, and said I’d follow up by email. I did, but I left that meeting questioning whether I belonged there anymore.

That shook me. For someone who had always been confident and composed at work, the silent storm of menopause was gutting.

But here’s the thing. That moment didn’t break me. It woke me up.

I realized we’re expected to perform at full tilt with zero acknowledgment of what our bodies are going through. I realized I was far from alone, and yet, no one was talking about it.

That’s when I knew I had to do something bigger. That experience, as hard as it was, lit the spark that became MiDOViA. It’s an organization built to support people going through menopause at work and help employers rise to meet this moment with humanity and clarity.

5 Ways to Believe in Yourself While Navigating Menopause at Work

This isn’t about pushing through or pretending. It’s about leading with self-awareness, self-trust, and a willingness to rewrite the rules.

1. Acknowledge your reality without shame.

Menopause is real. It affects your energy, memory, mood, and more. Pretending it doesn’t impact you is not strength. It’s self-erasure.

Say it simply, when needed:

“I’m experiencing some hormone-related brain fog today. I'll take notes and follow up in writing.” “I'm stepping away for a moment. I just need to cool down and come back clear.”

These aren’t excuses. They’re boundaries rooted in self-awareness.

Try this: Start keeping a private “symptom tracker meets work journal.” What days are hardest? What patterns are you noticing? This gives you data and permission to respond with intention.

2. Redefine what confidence looks like now.

Maybe your sharp, fast-talking self isn’t showing up the same way right now. That doesn’t mean you’ve lost your edge.

Confidence now might look like:

• Pausing before responding instead of rushing to speak

• Asking for clarification instead of pretending you understood

• Saying no so you can say a more powerful yes

• 
  

You're not less capable. You're more attuned.

Try this:Write a short list of the skills or instincts you still bring to the table. Things menopause hasn’t touched. It’s grounding.  (Example: “I know how to build trust. I see big-picture strategy. I’m a great listener.”)

3. Tell your inner critic to sit down.

We all have that voice. The one that whispers:

“You’re slipping.” “They’re going to notice you’re not on your game.” “You used to be better.”

That voice gets loud during hormonal shifts, especially when we’re tired or overwhelmed.

But that voice isn’t true. It’s fear. And fear doesn’t get to run the show.

Try this: When self-doubt creeps in, ask:

“What would I say to a friend going through this?” Then say that to yourself.

4. Find your people or start the conversation yourself.

So many of us are navigating menopause in silence. But the moment you speak up, you’ll be surprised by how many people say, “Me too.”

Start small. Mention it in a one-on-one. Float the idea of a wellness group. Create a shared space for conversation.

If your workplace isn’t supportive, you are not the problem. You might just be the change it needs.

Try this:Ask HR or a wellness lead: “Has our company considered adding menopause education to our benefits or training?”  If they say no, send them my way. (Seriously.)

5. Remember who you are.

When menopause messes with your identity, pause and look at the long game.

You’ve built a life. You’ve led teams. You’ve made decisions that shaped outcomes. You’ve risen before. You’re not starting from scratch.

This isn’t a derailment. It’s a recalibration. One that might just lead you to the next version of your power.

Try this: Write your own reminder. Something like:

“This is a transition, not a failure. I am growing through this. I’m not disappearing. I’m becoming.”

Final Words

Menopause at work is not just a women’s issue. It’s a leadership issue. A culture issue. And a human issue.

If no one around you is saying it yet, I will: You still belong here. You still have value. You are still a force.

And if it feels like the world of work isn’t built for you anymore, maybe that’s the sign it’s time to build something new.

That’s what I did.

And I promise you, you’re not alone on the wire.

Want more support? At MiDOViA, we help organizations build menopause-friendly workplaces and help individuals reclaim their confidence in midlife. Whether you're an HR leader or just someone figuring it out in real time, we see you.

Explore our tools, training, and community at MiDOViA.com. Or connect with me on LinkedIn. Together, we’re changing the conversation one workplace at a time.