October marks ADHD Awareness Month, and we wanted to bring awareness to a very common challenge for women with ADHD – perimenopause and menopause. Oftentimes, women’s health has not been at the forefront of conversations, yet this transitional period of life can significantly impact the quality of life for ADHD women, both at home and the workplace. 

In this blog post, we will explore the connection between hormones and cognitive function, how these challenges can impact life, and what you can do if you or a loved one is struggling with these symptoms. 

The Impact of Menopause on ADHD Symptoms

When a woman enters perimenopause—the period before menopause—there is a gradual decline in oestrogen levels. Oestrogen plays a critical role in regulating neurotransmitters, such as dopamine, which are essential for managing attention, emotions, organisational skills, and memory.

For women with ADHD, dopamine levels are already lower than average. The natural drop in oestrogen during menopause further reduces dopamine levels, exacerbating ADHD symptoms. As a result, women may find that their ability to focus, regulate emotions, and remember tasks becomes even more challenging, and are more susceptible to depression during this time. 

While all women may experience some cognitive changes during menopause, such as “brain fog” or memory lapses, these changes can feel overwhelming for those already dealing with ADHD, especially when accompanied by sleep issues or mental health challenges. 

Common Symptoms During Perimenopause and Menopause

Women experiencing menopause or perimenopause often report a variety of symptoms, including:

• Changes in mood: Increased anxiety, mood swings, low self-esteem, and feeling a lack of control over your emotional state. 
• Cognitive difficulties: Problems with memory, focus, or concentration—often described as “brain fog.”
• Sleep disturbances: Night sweats and insomnia, which can leave women feeling irritable and fatigued during the day.

For women with ADHD, these symptoms can make an already complex condition even more difficult to manage, particularly in environments like the workplace where demands on time, focus, and productivity are high.

How Menopause Affects ADHD in the Workplace

Menopause and perimenopause can have a significant impact on women’s daily lives, including their ability to perform at work. As hormone levels fluctuate, cognitive and emotional symptoms may worsen, leading to difficulties in areas such as:

• Focus and attention: Tasks that previously felt manageable may now take longer or require more effort. This could result in missed deadlines or difficulty completing complex assignments.
• Memory: Forgetfulness and struggles with short-term memory may lead to missed appointments, forgotten tasks, or difficulty following instructions.
• Emotional regulation: Increased sensitivity, mood swings, and anxiety can affect interpersonal relationships at work, potentially leading to misunderstandings or conflicts with colleagues.
• Sleep deprivation: Night sweats or insomnia can lead to fatigue, reducing overall productivity and making it harder to stay focused throughout the day.

For women juggling both ADHD and menopause, this can be an incredibly overwhelming time. Many women have reported that their ADHD medications are less effective during the perimenopause stages, and it is likely that additional support strategies will be required to help them manage their symptoms. 

Managing Symptoms in the Workplace

There are several practical steps that women with ADHD can take to manage their symptoms during perimenopause and menopause:

1. Negotiate extra time for tasks: Communicate with your employer about your needs. Requesting additional time to complete tasks can help reduce stress and allow you to focus without the pressure of looming deadlines.
2. Request flexible working: Flexible hours or the option to work from home can be invaluable on days when you are dealing with sleep deprivation, cognitive challenges, or overwhelming physical symptoms. Being able to adjust your schedule can alleviate the stress that these symptoms can cause.
3. Consult a medical professional: It’s important to talk to a doctor or medical professional who can help manage both ADHD and menopausal symptoms. Hormone replacement therapy (HRT), medications, or supplements might help to restore balance and alleviate some of the symptoms.
4. Consider therapy: Therapy can provide a safe space to vent frustrations, receive emotional support, and get help with managing interpersonal relationships that may be affected by mood swings or emotional dysregulation.
5. Seek community support: Connecting with other women who are experiencing similar symptoms can help combat feelings of isolation. Online platforms like Meetup, Eventbrite, or social media groups can provide opportunities for networking and mutual support.

Why Supportive Workplaces Are Essential

As more women come forward about their experiences with ADHD and menopause, it is becoming increasingly clear that workplaces need to adapt. Menopause, ADHD, and other neurodivergent conditions can significantly impact productivity, but with the right accommodations, employers can help create an inclusive and supportive environment for all their employees.

Workplaces can start by offering neurodiversity training to better understand how ADHD manifests and the unique challenges it presents, particularly for women undergoing hormonal changes. Simple adjustments like flexible working arrangements, open communication about workload, and an awareness of how ADHD interacts with menopause can make a world of difference.

At Enna, we provide neurodiversity training designed to help businesses become more inclusive, fostering environments where employees with ADHD can thrive. With a tailored approach, employers can ensure their workforce is supported and that women navigating both ADHD and menopause feel understood and valued.

If you believe your workplace could benefit from neurodiversity training, contact us today to learn more about how we can help create a more inclusive and supportive work environment for everyone.

Hi, we’re Enna! We connect neurodivergent talent with inclusive employers, offering bespoke, expert neurodiversity training and tailored recruitment support. Want to learn how we can help you or your team? Email hello@enna.org today to find out more about our services.