How to Manage Your Period at Work: Strategies for Ease and Comfort

How to Manage Your Period at Work: Strategies for Ease and Comfort

We’ve all had to deal with periods while at work. Menstruating doesn’t stop just because we have a deadline or presentation, though sometimes we wish it would! If you’re struggling with heavy periods or symptoms like cramping or back pain, going to work can be a big challenge. But there’s a lot you can do to prepare for the inevitable moment your period comes while you’re at work.

How periods affect us

Everyone’s period is different, and everyone is affected differently by their time of the month.

You know your period best, of course, but here are some of the ways menstruation manifests itself every month:


Especially if you bleed a lot, fatigue can really take its toll on your body when you are menstruating.


We most commonly associate period cramping with our abdomens, but some women experience it in their back, legs, and feet, too.


Your pants might feel tighter, your face might look puffier, and you might find that you suddenly don’t feel like “you” in your favorite clothes.


Acne often appears during your period, as hormones are fluctuating as you menstruate. Whether they pop up on your face, neck, back, or even your arms, those angry little red dots are definitely not a welcome sight.

Breast swelling and/or tenderness

Another symptom of all those hormones! Many people experience tenderness in their breasts during their periods. Wearing a tight bra, applying pressure on your chest, or even just sleeping on your stomach can be painful during your period.

Mood swings.

Most often associated with premenstrual syndrome (PMS), mood swings can be one of the toughest period symptoms to deal with. One minute you’re fine, the next you’re a ball of emotion—it’s natural!

You might experience some or all of these effects, and they may appear during every cycle or just once in a while. When you have to get up and go to work in the midst of all this, it can feel especially daunting. Don’t worry—doing the right prep for your period at work can give you the confidence you need. You’ve got this!

How to manage your period at work

If you’re feeling at a loss for how to deal with heavy periods at work, take a look at these tips and choose which ones will work best for you.

Planning ahead

Start marking your calendar (digital or paper, or try a period tracking app) with your monthly cycle so you know when to expect it. This way you can plan and make sure you’re not wearing white pants on the first day of your period!

Clothing options

When you get ready in the morning, choose clothes that are loose and comfortable. You don’t want a tight waistband on a day when you're feeling bloated or cramping; instead, choose a dress or pants with a little bit of stretch in them. It’s also a good idea to keep an extra pair of comfortable pants in your car for those unexpected days!

Plan ahead for cramp relief

Even if you don’t usually deal with them, it’s always good to have a backup plan for how to ease period cramps at work. After all, it can be hard to sit in an office chair all day long when you’re not feeling your best. Talk to your doctor about good pain remedies to keep handy.

Choose appropriate feminine hygiene products

Keep a stash of the products that help you feel comfortable and dry all day in your car or in a discreet bag in your desk drawer. Leak proof undies from Proof are a great option. They’re easy to store in a small bag, tucked away in your glove compartment or a drawer where you can grab them and change at a moment’s notice.

Pay attention to what you eat at work

While we’re all about indulging in that bit of chocolate, following a healthy diet while you’re menstruating may help alleviate some of the pain and discomfort that comes. Opt for healthy, nutrient-dense fruits and veggies, as well as plenty of protein; when you’re bleeding, your body can benefit from that extra boost of energy.

Exercise during breaks

Even if it’s just a walk around the building, exercising when you have a break can help with cramps and your mood throughout the day. While it may seem counterintuitive, exercising really does help with cramps, and even a brief walk can help relieve pain and boost your spirits.

How can I stop period leaks while at work?

The best way to stop period leaks is to keep ahead of them. Track your cycle on a calendar so you’re not caught off guard, and slip on a pair of Proof period underwear on the days you’re expecting your period to arrive. They’re just as comfortable as normal underwear (you’ll hardly notice the difference!) but they’re designed to keep you dry and comfortable no matter what happens.

Be sure to keep an extra pair on hand in case you need them. No matter your favorite underwear cut, we have plenty of styles of period underwear that will work for you when you’re on your period! From thongs to briefs to bikinis, you can find what you need to feel comfortable and confident in the office with Proof.

Is it possible to request time off work during your period?

If you’re having a really bad day, you shouldn’t feel guilty about using some of your sick leave to take care of yourself. Do you need to tell your boss you’re on your period? Well…that’s up to you, and your relationship with your superior. But in general, requesting some time off because you’re feeling miserable isn’t anything to be ashamed of.

If you don’t have that luxury, just plan ahead! Be prepared and try to take it a little easy whenever you can.

Shop Proof Leak Proof Undies

We know it’s not easy to deal with heavy periods at work, but we’re here to help you feel comfortable and confident. Proof undies are made with super soft fabric and have been rigorously tested in an independent lab to ensure the highest safety levels.

The Last Word

Whether you’re working in an office, on your feet all day, or out on a job site, menstruating doesn’t have to ruin your day at work. If you plan ahead and keep the right supplies handy, it can feel like any other day, no matter your symptoms. Take Proof with you to the office, and you’ll have the confidence to face whatever your boss throws at you.

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