Managing Hormones in the Workplace: Tools for Women to Thrive

Ladies, we’ve all been there. You’re in the middle of an important meeting or dealing with a challenging coworker, and suddenly, you feel it: the wave of irritation or emotional intensity that seems to arrive out of nowhere. For many of us, hormonal shifts throughout the month play a significant role in how we react, communicate, and handle stress. But being aware of these natural rhythms can help us navigate them with confidence and grace - and ensure that our strengths are what stand out, not our symptoms.

Here are practical tips to keep your cool and remain in control, even when your hormones have other plans:

1. Understand Your Cycle

Awareness is empowerment. Hormones like estrogen, progesterone, and testosterone fluctuate throughout the month, influencing mood, energy levels, and focus. Keeping track of your cycle using an app or a journal can help you identify patterns - like when irritability tends to peak or when you’re more likely to feel energized and communicative.

Signs and Supplements:

• Low Estrogen: Fatigue, low mood, and brain fog may indicate a dip in estrogen. These symptoms can make you more vulnerable to manipulative or dismissive tactics from toxic individuals, as your mental clarity and emotional resilience might be compromised. To counteract this, consider foods rich in phytoestrogens, like flaxseeds, or consult your doctor about supplements like evening primrose oil to improve focus and stabilize mood.

  
  

• Low Progesterone: Anxiety, irritability, and sleep disturbances can signal low progesterone. When dealing with a toxic person, these symptoms might make you more reactive or prone to emotional exhaustion. Magnesium and vitamin B6 can help support this hormone, providing a calmer baseline to manage stress and respond thoughtfully.

  
  

• Low Testosterone: A lack of motivation or reduced confidence might point to low testosterone, which can make it harder to assert yourself or set boundaries with toxic colleagues. Strength training and zinc-rich foods like pumpkin seeds can help boost your confidence and energy, empowering you to handle confrontations more effectively.

  
  

Action Step:

• Use a cycle-tracking app to monitor your moods and symptoms.

  
  

• Note recurring triggers during specific phases, such as a heavier workload coinciding with PMS symptoms.

  
  

2. Plan Around Your Strengths

Like Tony Robbins says "work with your seasons." Once you’ve identified your hormonal patterns, you can align your work tasks to your strengths. For example, if you’re most focused and confident during the follicular phase (the week after your period), schedule high-stakes meetings or presentations during this time. Conversely, during the luteal phase (before your period), prioritize solo work or tasks that require reflection and creativity.

Action Step:

• Organize your calendar with your strengths in mind.

  
  

• Communicate deadlines or preferences to your team when possible to optimize your contributions.

  
  

3. Master Emotional Regulation

It’s normal to feel more sensitive or reactive during certain times of the month. However, mastering your emotions is crucial for maintaining your credibility and professionalism, especially when dealing with toxic individuals who may try to exploit emotional reactions.

Tools like deep breathing, mindfulness, tapping (also known as Emotional Freedom Technique or EFT), and grounding exercises can help you stay centered in stressful moments. Consider working with a coach to practice these techniques in a safe space, so you feel prepared to handle challenging situations with confidence and clarity.

Action Step:

• Practice the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This practice can also support the health of your pineal gland, which regulates melatonin production and your sleep-wake cycle. A well-functioning pineal gland can enhance mental clarity and emotional stability, making it easier to respond to stress and toxic behavior with poise.

  
  

• Keep a grounding object (like a smooth stone or bracelet) nearby to focus on when emotions run high. This item can also serve as an anchor - an object intentionally linked to a high-frequency state such as calm, gratitude, love, excitement, confidence, or empowerment. Each time you use the object during moments of focus or positivity, it reinforces that emotional state, making it easier to switch back to it when faced with stress or toxic individuals. Over time, simply holding the object can help you reset and regain composure instantly.

  
  

4. Refine Your Communication

When emotions are heightened, words can sometimes come out sharper than intended. Practicing assertive but empathetic communication ensures that your points are taken seriously without unintentionally causing friction.

Action Step:

• Before responding to an email or comment, pause and ask yourself: “What’s the best way to convey my point without letting emotions take over?”

  
  

• Use phrases like, “Let’s explore this further,” or “I’d like to take some time to consider this more thoughtfully before we continue,” to buy yourself time without giving the impression of avoidance. This approach ensures you remain composed and strategic, particularly when dealing with a toxic person who might attempt to provoke or manipulate the situation.

  
  

5. Prioritize Self-Care

Your ability to manage stress and hormones at work starts with how you care for yourself outside of the office. Regular exercise, a balanced diet, and quality sleep are essential for regulating mood and energy. Don’t underestimate the power of small acts of self-care, especially during the tougher days of your cycle.

Action Step:

• Incorporate magnesium-rich foods (like spinach and nuts) to help stabilize mood.

  
  

• Stay hydrated and avoid excessive caffeine, which can heighten irritability.

  
  

• Dedicate 10 minutes daily to something that soothes you, like stretching, meditation, or engaging in a calming hobby like journaling, knitting, or listening to uplifting podcasts.

  
  

6. Don’t Be Afraid to Advocate for Yourself

While it’s important to remain professional, you should never feel ashamed of your natural rhythms. If your workplace allows, consider adjusting your workflow to align with your strengths. For instance, prioritize solo tasks or lower-stakes activities during challenging times and focus on collaborative or high-energy tasks during your peak phases. This quiet self-adjustment helps maintain productivity without drawing unnecessary attention.

Action Step:

• Frame personal workflow changes as strategic: "I find I’m most effective when I prioritize certain tasks based on the type of work required. This ensures I consistently deliver my best results."

  
  

7. Seek Support When Needed

If hormonal symptoms feel overwhelming or interfere significantly with your work, consider speaking with a healthcare provider. Options like nutritional adjustments, supplements, or medical treatments can help balance hormones and alleviate severe symptoms.

Signs and Supplements:

• Severe PMS: Cramping, mood swings, or fatigue may benefit from calcium, vitamin D, or herbal remedies like chasteberry.

  
  

• Energy Crashes: Persistent low energy could respond well to adaptogens like ashwagandha or rhodiola.

  
  

Action Step:

• Track symptoms for a few months to share with your doctor for more personalized advice.

  
  

• Research workplace wellness programs that might offer support or resources.

  
  

Taking Your Seat at the Table

Women belong in every room where decisions are made, and our natural hormonal cycles should never be a barrier to our success. By understanding our bodies and equipping ourselves with the right tools, we can continue to lead, contribute, and shine - proving that resilience and self-awareness are among our greatest strengths.

Remember, the goal isn’t perfection; it’s progress. By integrating these strategies into your life, you can navigate the challenges with grace and remain focused on what truly matters: your growth, your goals, and your well-deserved place at the big table.