How do I manage my period at work when it’s just too much?
We’ve all been there, right, those days when your period hits hard, and the last thing you want to do is power through a workday.
You’re squirming in pain at your desk, the phone won’t stop ringing, and people NEVER. STOP. ASKING. QUESTIONS.
This week, I had a chat with one of my LinkedIn connections in my DMs, and (with permission) I wanted to share it with you.
She asked... "I tried to talk to my manager about how much pain I was in during my period, but they just said, ‘Is it really that bad?’ Instead of sticking to my guns, I brushed it off and said I’d manage with some paracetamol, but I ended up feeling like I was dying at my desk. How could I have handled this differently?"
First of all, this just breaks my heart. I’m so sorry for anyone who has to deal with that.
“Is it really that bad?” is one of those comments that feels like a slap in the face!
It takes a huge amount of courage to be open like that, and it also feels very vulnerable to share something that is usually surrounded by so much stigma.
But to have that thrown back at you... stings!
Menstrual pain IS real, and the fact that this person was left struggling all day is exactly why this stigma needs to go in the bin.
So I sat with this for a bit and wanted to share a few things that might have helped and that you could use to approach this situ differently if it ever happens to you (and help shift the culture while you’re at it)...
Two words... preparation and self-care.
Here are my top tips to manage period pain at work...
Snacks
Keep a stash of goodies rich in iron and magnesium to help keep your energy up and ease cramps.
Try:
- Nuts
- Seeds
- Bananas
- Avocados
- Edamame
- Dark chocolate (obvs)
Breaks
Think Pockets of less. These mini moments are your best friend. Just a quick 5-minute break to stretch, move around, or take a deep breath can ease discomfort and refocus your mind.
Pain management
Don’t be afraid to take pain relief if you need it. Hot water bottles, over-the-counter meds, magnesium gel, herbal teas – all fair game.
One of my clients swears by her Myoovi. It’s a little TENS machine you can wear to ease cramps, and it’s ace for endo sufferers too.
Get 10% off Myoovi HERE with my code - SAMANTHA39777
Speak up
If you feel comfortable, let your team or manager know when you’re struggling. Even small tweaks like moving your desk nearer the loos, adjusting meeting times, or working from home can make a difference.
👉 Get your free resources to help you here.
Cycle Sync
If you’ve got ANY flexibility in your diary, try to plan tasks around your cycle. Save high-energy stuff for your follicular phase, and focus on reflective or lower-energy tasks during your luteal phase.
Bring backup!
Pain tolerance isn’t a one-size-fits-all situation.
Around 10% of women experience debilitating period pain, known as dysmenorrhea, which can cause nausea, dizziness, and even fainting.
It’s a medical condition, not a personality flaw, and workplaces need to take it seriously.
If you’re worried your manager might not take you seriously, use any existing workplace health policies or even a personal example as support.
Something like, “This happens to me regularly, and I know if I push through, I won’t be able to focus properly because it's happened before. Working from home/Taking the afternoon off will allow me to get back to work quicker.”
Don’t be afraid to advocate for yourself
Yes, it’s easier said than done, but your health is non-negotiable.
Approach the conversation with clarity (and paperwork if needed).
If you live with a chronic condition or regularly experience severe symptoms, it might help to have some documentation ready.
You could say something like, “This is a medical issue that impacts me from time to time. I have a letter outlining my condition and the adjustments I may need.”
Not sure where to start? I’ve gotchu.
👉 Download your free disclosure letter template here.
It’s a handy tool to help you go into the conversation prepared and set clear expectations without feeling like you need to explain everything on the spot.
You shouldn’t have to choose between being a 'team player' 🤮 and your health.
Any workplace that makes you choose between it and your health, might need a little more consideration if it's the place for you.
You’re not being difficult. You’re advocating for your health.
And if your workplace needs a crash course in empathy, let me talk to them about how Bloody Brilliant Leaders Training can help make that happen.
Remember
The key is to listen to your body and honour your needs, even when the world is asking you to push through.
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