World Menopause Day: symptoms, support and being kind to yourself
18 October is World Menopause Day – a moment to raise awareness, reduce stigma and make sure anyone experiencing menopause or perimenopause gets the support they deserve.
What is menopause (and perimenopause)?
- Perimenopause is the transition leading up to menopause when hormone levels fluctuate and symptoms can begin.
- Menopause is reached 12 months after your last period.
- Some people experience early or surgical menopause. Menopause-related symptoms can also affect some trans and non-binary people using or stopping hormone treatment.
Common symptoms
- Physical: hot flushes, night sweats, sleep disruption, headaches, joint and muscle pain, heart palpitations, vaginal dryness and bladder changes.
- Cognitive & emotional: brain fog, memory issues, anxiety, irritability, low mood, reduced confidence.
- Daily life: energy dips, changes in sex drive, impact on relationships, work and social life.
Everyone’s experience is different – symptoms can be mild or overwhelming, and they can change over time.
Support that can help
- Speak to your GP about options, including HRT and non-hormonal treatments.
- Talking therapies (e.g. CBT) and peer support can ease anxiety and low mood.
- Lifestyle care: sleep routines, gentle movement, balanced nutrition, hydration and stress management.
- Workplace adjustments: flexible hours, cooler workspaces, regular breaks and open conversations can make a big difference.
- Safety first: if you’re experiencing a mental health crisis or suicidal thoughts, call 999 or NHS 111, or visit A&E.
You’re not alone. Menopause can feel daunting but with the right care, you can feel like yourself again.