Self-advocacy and your rights
This section helps you ask for what you need at work, and points you to trusted places for legal guidance.
It is information and signposting, not legal advice.
Menopause needs can sit alongside disability or other health conditions. Reasonable adjustments can cover both.
If you also live with a disability or long-term condition, you can ask for changes without sharing medical details.
See Freelancing and Menopause for practical examples.
Who is protected: the Equality Act protects anyone who works for an employer, including contractors and self-employed people hired to personally do the work, plus job applicants and former workers.
Menopause is not a separate protected characteristic in the Equality Act 2010. People can still be protected from discrimination linked to sex, age, disability, or gender reassignment, depending on the circumstances. You can read more on the UK Gov website here.
If symptoms have a long term and substantial impact on day-to-day activities, they can meet the Equality Act definition of a disability. In those cases, employers have a duty not to discriminate and to consider reasonable adjustments. Read more via the Equality and Human Rights Commission website here.
Health and safety duties apply too. Employers should assess risks and make sensible changes that reduce harm, for example temperature, access to water, breaks, or rest areas. You can read more on the acas website here.
If you are contracted as a freelancer, your legal position can vary by engagement and status. The Equality Act also covers how services are provided, and Citizens Advice can help you check what protections apply to you.
Simple asks:
- Before rehearsals: “I am managing menopause symptoms. Short breaks about every 90 minutes and good airflow help me focus. Can we plan for that in the room?”
- Tech week: “I can work the longer calls, I need 10 minutes to cool down after heavy cues, and space to refill water. I will bring a small fan.”
- Touring: “If the accommodation can have a window that opens and an arrival time that allows rest before the call, I will be at full energy.”
- Heavy periods and wardrobe. You can request a private discussion with Costume or Wardrobe about underlayers, leak protection, and quick-change options. See For organisations and employers for what good support looks like.
A simple ‘menopause access rider’:
- Agree short breaks on long days
- Drinking water and the ability to step out briefly
- Cooling, airflow, or a small fan at station or desk
- Nearby toilets, permission to swap seats if needed
- Layers or relaxed clothing for heat regulation where safe
- Calm, private space if symptoms spike
- Realistic call times after late finishes
You do not have to share medical details to ask for adjustments. Say what helps you work well.
“I am managing heavy periods during perimenopause. A private check-in with Wardrobe about underlayers and quick-change options, plus a guaranteed chair in the room, will help me work at my best.”
- Check your position and next steps with Citizens Advice. They explain the Equality Act tests, reasonable adjustments, and options for action.
Check if you're protected from disability discrimination.
If you've been refused reasonable adjustments. - Talk to the Equality Advisory and Support Service (EASS) for free advice about discrimination and human rights issues.
Find out more about the Equality Advisory Support Service (EASS). - Acas explains your options and how early conciliation works before any tribunal claim.
Visit their website here. - Unions can help. Bectu and Equity publish guidance and can advise members.
Bectu's Menopause guide.
Equity's Menopause guide. - Time limits (UK). Employment tribunal claims are usually 3 months less 1 day from the last act you’re complaining about (early conciliation affects timing). Court claims about services are usually 6 months less 1 day. Get advice quickly. See Citizens Advice and Acas.
EHRC: Menopause in the workplace, legal duties and examples. Good for understanding what “reasonable adjustments” can look like. - Visit here.
Acas: Menopause and the law, plus supporting staff. Practical steps and health and safety checks. - Visit here.
British Menopause Society: Menopause and the workplace, what to consider. A concise overview of good practice. - Visit here.