15 Tips for Managing Menstrual Symptoms at Work

Managing your periods can be a tough job in the workplace. Physical discomfort and the emotional influence of menstruation wreak havoc on energy and concentration. However, it is possible to stay comfortable and productive.

Plan ahead, make small adjustments to your workspace, and prioritize self-care for better management of symptoms and not let it disrupt your workday.

In this article, we will provide practical tips for managing your menstrual cycle at work, finding balance, and being effective.

Also, read: Period Poop: Why It Happens and How to Ease Digestive Issues

1. Plan Ahead with Supplies

The most obvious way to handle your period at work is by being prepared, as planning ahead will help reduce stress. Keep a period kit in your desk, bag, or locker. Stock it with pads, tampons, or menstrual cups, and add pain relievers, wet wipes, and spare underwear to prepare for emergencies.

2. Adjust Your Work Environment

Adjust your work environment to increase your comfort levels and focus during your period. If you experience cramps or discomfort, use a heating pad or a small cushion for extra support and to reduce lower back pain. Short walks and stretches during breaks can relieve tension.

Also, read: Why Your Period Won’t Stop: 12 Common Causes and Solutions

3. Schedule Tasks Based on Energy Levels

Your energy levels change during your period, so try to schedule tasks while considering your mood to stay active and productive. Schedule more challenging tasks while you are more energetic and allocate easier ones for those weaker days. If you can help it, avoid major meetings or presentations when you usually feel poorly.

4. Manage Emotional Fluctuations

You may experience emotional ups and downs during your period. Small self-care acts, like drinking tea or listening to soothing music, can help keep emotions under control while at work. If you feel stressed or overwhelmed at work, practice deep breathing or take a short break, go outdoors for some fresh air, or a quick walk. Informing colleagues that you are having emotional moments is also helpful so they can understand and be supportive.

5. Incorporate Self-Care During the Workday

Self-care at work will keep you feeling more balanced and comfortable while working through your period. Take short breaks to stretch or practice relaxation techniques. Eat healthy snacks like nuts or fruits, and drink plenty of water. Whenever you experience cramps, just use a heating pad or take a few minutes to rest.

6. Advocate for Period-Friendly Policies

Period-friendly policies at work will be loved by female employees. The more people talk about menstrual health, the less of a taboo it will be; the better the workplace will be for women managing their periods. Discuss this issue with your employer. Sanitary products being available in bathrooms or increased flexibility to take extended breaks for self-care can be an easy discussion. It is possible to push the concept of remote work on tough days or flexible hours on those tough days.

Also, read: 10 Pressure Points That Provide Relief From Period Cramps

7. Stay Hydrated

Drinking water through the day can help reduce bloating and fatigue associated with your period. Keep a bottle of water at your desk to make it easier to stay hydrated. Herbal teas, such as peppermint or chamomile, help soothe abdominal pains caused by menstrual cramps. Proper hydration promotes body functions, keeps the mind fresh, and increases productivity at work.

HS recommended article: 10 Ultimate Ways to Increase Water Intake

8. Dress Comfortably

Wearing comfortable clothing during your menstrual cycle can make a big difference in how you feel throughout the day. Loose, breathable fabrics that facilitate comfort and mobility without applying pressure to the stomach are great choices if cramps or bloating are involved. Consider wearing stretchy pants, flowy dresses, or layered outfits to keep you comfortable while still looking professional.

Also, read: 26 Things You Should Avoid During Periods – Experts Advice!

9. Use Heat Therapy

Period cramps can be relieved with heat therapy, even if you are at work. Heat therapy added to your work schedule can reduce pain and enable you to be productive again. A heat patch under your clothes or a small heating pad placed over the lower abdomen can relax the muscles and ease the ache. If you cannot use a patch, take short breaks to apply heat, such as holding a warm water bottle on the abdomen.

10. Keep Snacks Handy

Keep healthy snacks to stabilize your blood sugar and prevent energy crashes while managing menstrual symptoms at work. Snacks high in protein, fiber, and healthy fats can combat fatigue. Nuts, seeds, yogurt, or fruit will keep you going and curb cravings. Cravings for sugary snacks lead to quick peaks in energy that can leave you crashing and feeling much more tired and irritable. So, keep some balanced snacks in your desk to manage your energy levels.

11. Practice Deep Breathing

Deep-breathing exercises can soothe your mind and reduce stress while on your period. When you feel overwhelmed or anxious, just take some moments to focus on your breath. Inhale through the nose, hold it for a few seconds, and slowly breathe out through the mouth. That is a simple practice that helps ease stress, relieve cramps, and improve your concentration, and you will be able to respond better to menstruation symptoms while having a work-life balance.

12. Connect with Colleagues

Connecting with colleagues can make the entire day at work easier. Sharing thoughts and having someone to talk to can help relieve tension and foster a feeling of mutual support in the workplace. Occasionally, that openness will help to normalize the conversation around periods at work and make a more understanding culture.

13. Explore Flexible Work Options

If feasible, discuss flexible work options with your employer, such as remote working or flexible working hours. These will allow you to manage your productivity levels while focusing on comfort at the same time. Do not be afraid to discuss these options with your supervisor, as this may help improve your work productivity and well-being.

14. Keep a Menstrual Diary

A menstrual diary that tracks your menstrual cycle can predict the onset of symptoms and help you plan your work accordingly. Some women note in detail when they feel tired, start experiencing cramps, or even when their mood changes. This helps schedule the most important and challenging tasks when they’re at their best. This information also becomes insightful when discussing your cycle with your doctor.

15. Seek Professional Support

If menstrual symptoms become unbearable or start affecting your work, seek professional assistance immediately. A healthcare provider will advise you further on how to control the symptoms, either by lifestyle changes, medications, or other forms of treatment. Do not hesitate to seek help if the pain becomes unbearable, your mood changes, or you experience fatigue, affecting your daily life.

Conclusion

Managing menstrual symptoms at work can be tricky, yet not impossible. With some planning and adjustments, it’s possible to make a big difference and improve your productivity while keeping yourself comfortable. Preplanning by keeping enough supplies, adjusting your work environment, and scheduling tasks based on your energy levels will keep you productive.

You’d be surprised how big a difference self-care and managing the emotional pendulum can make toward balance. Advocating for period-friendly workplace policies can create a more supportive and inclusive environment for everyone. Small changes make a lot of difference in terms of managing the period while working.