Menopause has a funny way of changing not just your body, but your social battery. One minute you want deep, meaningful conversations with someone who gets it, and the next you want to cancel every plan and live in sweatpants with a snack and zero obligations. Both feelings are valid.
The truth is, staying social during menopause isn’t about being the most outgoing version of yourself; it’s about connection that feels safe, real, and energizing. Hormonal shifts can increase anxiety, mood swings, and even feelings of isolation. Regular social connection has been shown to lower stress, improve mood, and boost a sense of belonging, all things that can feel harder to hold onto during this life stage.
Friendships may start to look different now. You might prefer smaller gatherings over loud, crowded events. Coffee dates over late nights. Walks with a friend over packed dinner reservations. This isn’t becoming “boring,” it’s becoming honest about what actually fills your cup.
Menopause can also be a beautiful time to form new connections. Book clubs, walking groups, pickleball leagues, volunteer organizations, community classes, these spaces create low-pressure ways to meet people with similar interests. And there’s something incredibly powerful about laughing with women who understand night sweats, brain fog, and the art of pretending you slept.
Technology makes staying connected easier than ever. Group chats, voice notes, video calls, and online communities can help you feel supported even on days when leaving the house feels like a full-body workout.
The most important part of staying social in menopause is releasing the pressure to show up perfectly. You don’t have to be the fun friend all the time. You don’t have to host, entertain, or impress. You just have to be real.
Friendship in this season becomes less about performance and more about presence. And sometimes, the best social plan is simply sitting with someone who lets you be exactly as you are.
Spread the word