Finding Your Tribe: The Power of Community During Perimenopause and Menopause

Forget the fad diets and quick fixes.

The most powerful tool you wield during perimenopause and menopause might just be the support of other women. While I’ve previously highlighted how muscle strength becomes your physical superhero during this transition, this post will focus on the equally powerful strength that comes from the people around you.

Because no woman should navigate these hormonal waters alone. And you don’t have to.

Why Your Support System Matters Now More Than Ever

The perimenopause journey isn’t just physical—it’s deeply emotional and psychological. Research shows that women with strong social networks tend to have more positive experiences during menopause and significantly lower rates of depression. In fact, one study revealed that women who participate in formal social groups show reduced severity of both menopausal and depressive symptoms.

But why exactly is community so crucial during this time?

The Emotional Rollercoaster Requires Witnesses: The hormonal fluctuations during perimenopause can trigger mood swings, anxiety, and even moments of overwhelming emotion that seem to come out of nowhere. Having people who understand—or are willing to learn—provides validation when you feel like you’re losing your grip.

Identity Shifts Need Recognition: Many women experience profound identity changes during this transition. Your community becomes the mirror reflecting your core self when you feel disconnected from the woman you’ve always been.

Shared Knowledge Saves Sanity: Every woman’s experience is unique, but there’s incredible power in hearing “me too” when you describe a symptom you thought was just you. The collective wisdom of women who have walked this path before you creates a roadmap where there often isn’t one.

The Medical Maze Needs Navigators: Let’s be honest—our healthcare system isn’t always equipped to address menopausal concerns comprehensively. Your community can recommend providers who actually listen, treatments that worked for them, and strategies for advocacy when you’re not being heard.

Building Your Perimenopause Support Team

Creating your support network isn’t about random connections—it’s about intentionally building your team. Here’s your roadmap for assembling the community you need:

Find Your Expert Allies

• A knowledgeable healthcare provider who specializes in menopause (check The Menopause Society directory)
• A strength coach familiar with hormonal transitions (that’s where I come in!)
• A nutrition expert who understands the metabolic changes of perimenopause and menopause
• A mental health professional if anxiety or depression becomes overwhelming

Cultivate Your Inner Circle

• Identify friends and family members who excel at listening without judgment
• Be specific about what support looks like to you—sometimes it’s just validation, not solutions
• Share educational resources with your partner so they understand the physiological realities
• Normalize conversations about menopause with the important people in your life

Expand Your Community Connections

• Join in-person or online perimenopause support groups (The Pause Life by Mary Claire Haver is excellent)
• Look for fitness communities specifically for midlife women (like our gym, Embody Strength & Wellness, in Seattle)
• Consider classes or workshops where you can meet women in similar life stages

Follow social media accounts and podcasts focused on positive menopause experiences (like Feisty Menopause)

Managing Perimenopause Anxiety Through Community

Anxiety is one of the most common yet least discussed symptoms of perimenopause. The unpredictability of this transition can trigger feelings of losing control, and many women report new or increased anxiety during this time.

Your community becomes essential because:

• Regular social connection is proven to reduce stress hormones
• Shared experiences normalize what can feel like irrational fears
• Group physical activities like walking or strength training sessions combine the anxiety-reducing benefits of exercise with social support
• Having people who check in creates accountability for your self-care practices

Self-Care During Perimenopause Is a Team Sport

While self-care sounds like a solo activity, the most effective self-care during perimenopause is often community-supported. When you’re exhausted from sleep disruptions or brain fog, having people who remind you of your self-care commitments becomes invaluable.

Your community can help you:

• Stay consistent with your strength training (accountability partners make all the difference!)
• Remind you of your worth when hormonal shifts affect your confidence
• Provide practical support like meal sharing or childcare swaps when you need recovery time
• Celebrate your wins when you might not recognize them yourself

My Commitment as Your Menopause Coach

As a coach who specializes in working with women during perimenopause and menopause, I see my role as more than just your fitness guide. I’m also your community builder. In my programs, you’ll find both the physical training you need and connections with women walking similar paths.

Because strength isn’t just about what you can lift—it’s also about who’s standing beside you when things get heavy.

The journey through perimenopause and menopause transforms us, and having the right people around you doesn’t just make it bearable—it can make it powerful. So I’ll ask you this: Who’s on your perimenopause support team today, and who might you need to add?

Your future self will thank you for building this community now.