Bianka is a Dramatherapist and Systemic Leadership Consultant with extensive experience in empowering female leaders through innovative therapeutic techniques and leadership strategies. She created bravely.B to support female leaders navigating the complexities of menopause effectively and maintain their leadership edge.
Have you ever wondered how to handle the demands of leadership while navigating the profound changes of menopause? If you’re a female leader in this phase, you’re not alone. Many women face this transition quietly, but it doesn’t have to be that way. As someone passionate about helping women like you thrive in leadership, I’ve made it my mission to support you through these challenges with resilience, creativity, and empathy. This mission is personal. Just before Christmas 2021, my wife was diagnosed with hormone-receptive breast cancer, which required treatment that induced menopause. Overnight, her life as a mother, partner, and NHS leader changed – physically, emotionally, and cognitively.
Watching her navigate menopause without the option of HRT revealed the lack of support available for female leaders during this significant transition. Women in leadership often face this phase in silence, isolated by the societal taboo around menopause in the workplace. Research shows that 75% of menopausal women experience symptoms that impact their daily lives, with 25% experiencing severe symptoms that could potentially hinder their performance at work. Yet only 10% feel comfortable discussing menopause at work, which perpetuates a cycle of silence, self-doubt, and perceived inadequacy.
These challenges inspired me to develop a holistic, creative, and systemic approach that helps female leaders build professional resilience, manage menopause symptoms, and embrace their leadership styles with authenticity. As a Dramatherapist, I use creative techniques to unlock innovative solutions and insights. Combined with systemic and psychodynamic approaches, this helps leaders reframe menopause as a time of growth and transformation for themselves and their teams.
Defining menopause and perimenopause
Menopause is the time when a woman’s menstrual cycles permanently stop, typically occurring between the ages of 45 and 55. However, the journey begins during perimenopause, which can last several years and is marked by fluctuating hormone levels. During this transition, up to 85% of women experience hot flushes, with symptoms like cognitive fog, sleep disruption, and mood swings potentially affecting their work performance.
Despite these overwhelming physical changes, leadership roles often demand consistent focus, emotional regulation, and clear decision-making. Female leaders must navigate this intersection of personal and professional demands while frequently feeling unsupported.
Menopause is often predominantly medicalised, neglecting its profound social, psychological, and emotional impact. This view tends to reduce menopause to a series of clinical symptoms, overlooking the broader effects it can have on a woman’s professional life, leadership, and overall sense of self. As a result, women are often seen through an outdated lens that fails to account for the holistic experience of menopause.
This narrow perspective can be particularly limiting in leadership roles, where maintaining confidence and competence is crucial. Yet the pressures and challenges brought on by menopause are not adequately addressed in traditional workplace settings. Managing menopause involves much more than alleviating physical symptoms–it requires an integrated approach that considers psychological resilience, emotional well-being, and the importance of social connections.
My work recognises the value of creative, psychodynamic, and social approaches to help leaders navigate menopause. This approach allows female leaders to explore these challenges, providing practical strategies to strengthen their overall professional well-being. By fostering psychological resilience and addressing the social dimensions of menopause, these techniques support women in maintaining their leadership presence and professional performance despite the physical symptoms they may be facing.
By approaching leadership during (peri)menopause in a holistic, multi-faceted, and pragmatic way, we preserve our sense of competence and authenticity as leaders while also ensuring that menopause is no longer an isolating experience but one where they can thrive personally and professionally. Below are five pragmatic and actionable techniques that can help you thrive when leadership and menopause intersect:
5 actionable techniques for thriving in leadership during menopause
1. Harness the power of self-awareness to reframe your experience
Self-awareness is a critical skill for thriving during menopause. Studies show that women who are more mindful and self-aware tend to cope better with symptoms, both emotionally and physically. Developing a deep understanding of how your body and mind respond during this period helps you reframe menopause from a purely biological experience into a period of personal growth.
By observing patterns in your energy levels, moods, and physical symptoms, you can make proactive adjustments to how you approach work. For instance, scheduling high-stakes meetings during your more energetic hours and allowing time for rest when you know your symptoms tend to peak can increase productivity and leadership efficacy. Self-awareness also helps you communicate openly with your team about your needs, setting a precedent for a more inclusive workplace.
Top tip: Track and reflect: Keep a daily log of how you feel, both physically and emotionally. Recognising patterns in your symptoms and responses allows you to reframe the experience, turning challenges into opportunities for growth. Understanding what triggers certain feelings or reactions can help you better manage your workday and leadership responsibilities.
2. Bridge physical wellness and professional performance
The link between physical health and professional performance cannot be ignored, especially during menopause. According to the British Menopause Society, 90% of women experience a negative impact on their work life due to menopause, yet 44% of workplaces offer no support. As a leader, your physical well-being is directly connected to your ability to make sound decisions, handle stress, and inspire your team.
Incorporating regular exercise, maintaining a healthy diet, and prioritising sleep are essential components of managing menopause symptoms. Research shows that physical activity can reduce hot flushes by up to 50%, while a diet rich in whole grains, fruits, and vegetables supports cognitive function and energy levels. Encourage movement throughout your workday, even if it’s just a walk during a lunch break or a few minutes of mindfulness practice.
Top tip: Move with purpose: Incorporate small but frequent physical activities into your workday. Even a short walk, stretching, or deep-breathing exercises can have a significant impact on reducing stress and improving focus. Make wellness breaks as much a part of your schedule as meetings or tasks.
3. Prioritise cognitive resilience through strategic planning
Cognitive symptoms, such as brain fog and memory lapses, are common during menopause, with up to 60% of women reporting difficulties in concentration and memory. Prioritising cognitive resilience is essential for maintaining your leadership effectiveness during this time. A structured and strategic approach to your day can significantly enhance mental clarity and reduce overwhelm.
Invest in organisational systems that allow for efficient time management, such as digital planners or task management apps. Schedule your day according to your cognitive rhythm, tackling more complex tasks when you feel mentally sharp and allowing for breaks when cognitive fatigue sets in. Cognitive resilience is also supported by regular mental breaks. Taking even 10-minute intervals of quiet reflection throughout the day can improve focus and decision-making. By being proactive, you not only mitigate cognitive symptoms but also enhance your overall leadership performance.
Top tip: Set boundaries for success: Dedicate time at the beginning of your day to prioritise tasks and plan for moments of mental rest. Use time-blocking techniques to ensure you have undisturbed periods for deep work, while also scheduling short breaks to reset mentally. This strategy strengthens decision-making and helps prevent burnout.
4. Cultivate a supportive and professional network
The feeling of isolation during menopause is all too common, especially in leadership roles where vulnerability may be perceived as a weakness. However, creating or joining a supportive network can dramatically shift your experience. Research highlights that women with strong social support systems are better able to manage both physical and emotional symptoms.
Professional networks, whether formal or informal, offer a space for shared experiences, learning, and encouragement. These networks can also help combat the stigma of discussing menopause in the workplace. Only 3% of companies offer any form of menopause support programs, so leaders who take the initiative to build supportive environments can positively impact not just their well-being but that of their teams. Cultivate these connections to reduce isolation, build resilience, and encourage an open dialogue about menopause in professional spaces.
Top tip: Find or create a safe space: Join a women’s leadership group or form a support network where you can openly discuss the challenges of menopause. These environments foster shared experiences, reduce isolation, and offer practical solutions. Don’t hesitate to reach out for mentorship and peer support. Working with a coach, mentor or peer mentor can provide you with vital support to discover your own techniques and help you explore ways to adapt your leadership style while managing symptoms.
5. Practice authentic leadership
Menopause may be a time of personal transformation, but it is also an opportunity for growth in your leadership journey. Practicing authentic leadership means embracing the changes happening in your life and leading with transparency. According to studies on authentic leadership, teams tend to be more engaged and motivated when their leaders are open about their challenges and actively seek solutions. This creates a culture of trust and mutual respect.
As you adapt to your new normal, share your experiences with your team – not as a weakness but as a point of connection. Encourage open conversations around personal challenges, creating an environment where vulnerability is seen as a strength, not a liability. This fosters a culture where growth and development are prioritised, not just for you but for your entire team.
Top tip: Align personal and professional values: Take time to reflect on your core values and how they align with your leadership style. Use this alignment to lead with integrity and purpose. When your leadership decisions are rooted in personal values, it creates consistency and authenticity that inspires trust and respect from your team. By ensuring that your actions and values are in harmony, you model a leadership style that is both effective and deeply personal.
The intersection of leadership and menopause presents unique challenges, but it also opens the door to personal and professional growth. By embracing these strategies, you can navigate this phase with resilience and thrive as a leader. Menopause doesn’t have to be an obstacle–let it be a turning point for you to redefine your leadership style, build a supportive network, and lead with authenticity.
Start today by reflecting on one strategy you’ll implement to support your leadership journey through menopause. Your well-being and leadership matter, make them your priority.
Read more from Bianka Kuhn-Thompson
Bianka Kuhn-Thompson, Dramatherapist and Systemic Leadership Consultant
Bianka is a distinguished Dramatherapist and Systemic Leadership Consultant dedicated to enhancing leadership resilience among female professionals. With a deep understanding of mental health, menopause, ADHD, and trauma-informed practice, Bianka empowers women to navigate professional challenges effectively. Through bravely.B, she offers unique, creative approaches to profoundly reduce stress, foster well-being, and develop protective strategies against professional challenges.
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