Dealing with International Stress Awareness Week whilst juggling work and menopause — by a Career Coach supporting any woman who needs it!
- pauseandempower
- Nov 2
- 6 min read
By Amanda Connolly, Career & Wellbeing Coach, Pause & Empower
Hello wonderful women transitioning through career, life, and yes — that menopausal chapter too. It’s Amanda here, waving a light-hearted but earnest hello. Right now we’re edging into the week of 3–7 November 2025—yes, you guessed it: International Stress Awareness Week. isma.org.uk+1 This is a perfect moment for us to pause, reflect, and align our work-lives and menopausal lives in a way that honours both our career ambitions and our wellbeing.
So buckle in and let’s explore together how you can ride this week with resilience, insight and a sprinkling of quirky self-care.
What is this week about — and why it matters.
International Stress Awareness Week (ISAW) is an annual global campaign aimed at raising awareness around stress: its causes, its impact (especially in the workplace), and how we might better manage it. isma.org.uk+1 The theme for 2025 is “Optimising Employee Wellbeing through Strategic Stress Management”. isma.org.uk And here’s the key link for you: if you’re a woman in transition — maybe mid-career, navigating redundancy, or indeed experiencing perimenopause or menopause — stress is the sneaky side-kick that likes to tag along.
According to one practice update, stress can manifest physically (headaches, muscle tension, stomach issues, racing heart) and mentally (difficulty concentrating, feeling overwhelmed, forgetfulness). stjohnsway.nhs.uk As a career coach focusing on women navigating change, I know that work demands + life responsibilities + hormonal shifts = a potential perfect stress storm.
And then we throw menopause into the mix. Statistics tell us: menopausal women are the fastest-growing demographic in the workforce. Also, many women say their symptoms have had a negative impact at work. bupa.co.uk+1
Do you feel that? You’re not alone. And you’re absolutely entitled to a strategy that acknowledges all of you — your role, your age, your body, your ambitions.
Why menopause + work = a unique stress cocktail.
Let’s deal with the facts (then we’ll sprinkle in the fun). Research shows many workplaces still treat menopause as a “women’s issue” (as if women weren’t part of the workforce!). Parliament Publications+1 The symptom list? Hot flushes, night sweats, poor sleep, mood swings, brain fog, memory lapses, and ALOT more (much like ourselves, each menopause is distinctly different from others). bupa.co.uk+1 Now imagine you’re in a meeting, trying to deliver while your inner thermostat is rocket-launching. Stress activates. Performance wobbles. Confidence dips.
For women in mid-career, this can feel especially fierce. You might be at the peak of your role, juggling leadership or change, while your body says “whoa, hold on”. And work culture often hasn’t caught up: flexible terms, open conversations, menopause-aware policies are still patchy. CIPD+1
Hence the “unique stress cocktail”. But it’s not a lost cause. Actually, it’s an opportunity. Because if you bring this issue into light during International Stress Awareness Week, you can gain traction; for yourself and for the women you lead or support.
A Career Coach’s 5 -Point Framework for this week.
Here’s your simple but very practical framework to make the most of the week — with a sprinkle of fun (yes, we’ll mention chocolate and chair-dancing).
1. Spot the stress triggers (with a detective hat). Grab a notebook or your phone and make a quick list: what at work this week tends to light your stress fuse? Maybe it’s early morning meetings (with no control over the agenda), a hot stuffy office (hello hot flush trigger), unclear role expectations, or emails at midnight. According to ISAW’s materials: lack of control, unclear demands and insufficient support are major stress factors. Mates in Mind+1 Once you list them, pick one you want to tackle this week.
2. Advocate for a menopause-friendly workspace. Think about your work set-up: Is your environment too warm? Could you request a fan or cooler zone when needed? Do you have access to flexible breaks when brain fog hits? The report from Bupa tells us many women struggle in silence, and that workplaces offering menopause-aware support helps retention and performance. bupa.co.uk+1
This week, pick one adjustment you can ask for or try — maybe a water bottle on hand, a dress-code layer you can remove when a flush hits, or an agreement with a colleague to cover for 10 minutes while you reset.
3. Use micro-decompressors. (Yes, that’s a made-up word..you’re welcome!)
Because stress + work + menopause = you’ll need quick resets. Some ideas:
Chair-dance in your seat for 30 seconds (play a fun tune in your head).
The “4-7-8” breath – inhale for 4, hold for 7, exhale for 8.
2-minute walk to a cooler spot, or stand by a window for a view.
At the end of each working day this week, tick off one thing you did that helped you rather than beat yourself about what you didn’t. (These small wins matter: studies show that early recognition and tiny actions reduce the accumulation of stress. hiowpeople.nhs.uk)
4. Re-frame your narrative; you’re not broken, you’re evolving. Mid-life transitions often feel like a set-back: “I didn’t perform as before”, “The symptoms are holding me back”, etc. Stop. Re-frame. You are evolving. The workplace needs you — mature experience, leadership, wisdom. The demographic data shows menopausal women are the fastest-growing workforce segment — they are not disappearing. bupa.co.uk
So this week, write a mini mantra: “I bring value even when I have hot flushes.” Repeat it. Maybe say it out loud on Monday morning. Quite possibly you’ll feel a small grin spread across your face (and that, I guarantee, reduces stress).
5. Plan for the longer game (your career + wellbeing combo). This week isn’t just a one-off. The best step you take now will carry into long-term practice. Ask yourself: How can I bring conversation around menopause and work stress into my team, my network, my role? Maybe you suggest a short session on stress and menopause at your workplace (since ISAW is an ideal hook).
Employers who don’t address menopause risk losing talent. bupa.co.uk You, as a career-minded woman, have not only a right to support — you have the opportunity to shape the culture around you.
Let’s make it fun (because life is too short for solemnness).
Have a “stress-free lunch” (no work talk), eat in/out with a colleague you trust, both share one thing you’ll let go of this week.
Create a “flush playlist”. Yes: when a hot flush hits, hit play and do a two-minute “dance like no one’s watching” (even if someone is). Movement = reset. You might need a private area here so as not to come off like the mad aunt to your colleagues in the vicinity!
At the end of each day this week, send yourself a 10-second voice-memo of what went well (even if it’s just: “I didn’t hit ‘reply all’ by mistake”). In a decade you’ll smile at your own voice.
Use the hashtag #StressAwarenessWeek or #MenopauseAtWork on your social feed (if you’re comfortable) and share one short tip. Because conversation = less isolation.
Final thoughts
Here at Pause & Empower, I work with women exactly like you — dynamic professionals in transition, sometimes overlooked mid-career, juggling high expectations at work, life responsibilities, and yes, the hormonal curveball known as menopause. My role is to help you reclaim your power, your narrative, and your self-care.
During the week of 3–7 November 2025, as we observe International Stress Awareness Week, I invite you to pause, reflect, and empower yourself. To “pause” for the moment, to reflect on what stress means in your life, and to empower yourself with one actionable change.
Because yes, you can manage work, you can navigate menopause, and you can hold ambition without sacrificing your wellbeing.
If you’d like support to design that plan (whether for you or for your team), I’m here. Let’s chat. Let’s create your tailored “stress-resilient career plan”. Let’s ensure this week becomes a turning point, not just a tick in a calendar.
Here’s to you, and to stress with a strategy.
Stay empowered, Amanda Connolly, Pause & Empower
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