Menopause is a significant stage in every woman's life. It is marked by emotional and physical transformations that cut across different aspects, including interpersonal relationships (1).  

The symptoms that come with this transition, such as hot flashes, changes in menstrual cycle, and mood swings, can affect your relationships with others (1). It's typical for these changes to result in a greater need for social support. Therefore, it's more important than ever to work on and sustain personal connections (2). 

Interpersonal relationships and their impact during menopause 

During perimenopause and menopause, it is common for women to experience mood fluctuations. They are often accompanied by low self-esteem. These feelings can create a sense of distance or disconnection from those around you, which can impact your relationships (1). 

It is essential to recognise that this is a time when you need to surround yourself with supportive and understanding people. Low self-esteem can lead you to question your worth and, as a result, to withdraw socially. You may feel less inclined to participate in social activities or share your experiences with others (2). 

This is a crucial time to loving yourself and remember that you deserve support and sincere relationships. Maintaining strong relationships not only provides you with the emotional support you need, it can also improve your overall well-being during this transition (3).  

The importance of nurturing friendships during menopause 

Friendships play a key role in emotional well-being during menopause. Sharing your experiences and feelings with friends going through similar situations can provide great comfort and understanding. At this time, you realise how valuable it is to have a circle of support to accompany you through this stage of life (3). 

However, maintaining and strengthening friendships during menopause requires effort and dedication. Emotional and physical changes can strain some relationships. Hence, it is important to be proactive in knowing how to improve communication. This includes being open and honest about what you are experiencing. This allows your friends and family to understand your situation better and give you the support you require (3). 

Strategies to strengthen interpersonal relationships   

Implementing some practical strategies may help improve your interpersonal relationships during menopause. These can help you maintain and strengthen your connections. One of the most effective ways to do this is through improved communication (2). 

Be sure to express your feelings and needs clearly and directly, and actively listen to others. This will not only strengthen your relationships, but also help you build an environment of mutual understanding and support (2). 

Another useful strategy is to create a list of hobbies that you enjoy and can share with your friends. For example, participate in activities that interest you. Try yoga, gardening, or even reading. This can be a great way to strengthen bonds with people who share your interests. Also, exploring new hobbies together can be a fun and enriching way to spend time with your friends. You'll keep those connections alive (3). 

Building new friendships in menopause 

Menopause can also be an opportunity to build new friendships. Participating in groups or communities that focus on wellness issues, menopause, or any other area of interest can help you connect with women who are going through similar experiences (3). 

Connecting through shared experiences is not only comforting, but it can also provide a support network that enriches your life during this time (3). 

If you feel insecure about starting new friendships due to low self-esteem, remember that many other women may be feeling the same way. By loving yourself and accepting the changes you are experiencing, you can open yourself up to new opportunities for connection. Building new friendships may be a gradual process, but it is a worthwhile investment in your emotional and social well-being (3). 

Healthy living: the key to maintaining your interpersonal relationships  

Good rest and a healthy lifestyle are key to maintaining healthy interpersonal relationships during menopause. Lack of sleep or fatigue can affect your mood. This can also disrupt your ability to interact positively with others (4). 

Make sure to prioritise rest and maintain healthy lifestyle habits, such as a balanced diet and regular exercise. This will not only help you feel better physically, but it will also have a positive impact on your relationships (4). 

Maintaining a healthy lifestyle can also help you better manage menopausal symptoms. This, in turn, will make it easier to strengthen your relationships. When you feel good about yourself, you are more likely to project positive energy. As a result, you will enjoy your social interactions more (4). 

Strengthening interpersonal relationships in menopause  

As you can see, menopause is a stage of life that can challenge your interpersonal relationships. However, it is also an opportunity to strengthen and build friendships that support you during this transition (3). 

Enrich your interpersonal relationships during menopause. You will find that a positive support network will make a difference. 

Referencias 

1. NHS England. Supporting our NHS people through menopause: guidance for line managers and colleagues. [Internet]. 2022 [cited 2024 Aug 27]. Available from: https://www.england.nhs.uk/long-read/supporting-our-nhs-people-through-menopause-guidance-for-line-managers-and-colleagues/
2. Warwick J. A new chapter: Menopause and its impact on relationships [Internet]. 2023 [cited 2024 Aug 27]. Available from: https://www.counselling-directory.org.uk/memberarticles/a-new-chapter-menopause-and-its-impact-on-relationships
3. Balance Menopause. Emotionally supporting each other through the menopause. Balance Menopause [Internet]. 2024 [cited 2024 Aug 27]. Available from: https://www.balance-menopause.com/menopause-library/emotionally-supporting-each-other-through-the-menopause/ 
4. NHS. Menopause: A healthy lifestyle guide [Internet]. 2024 [cited 2024 Aug 27]. Available from: https://www.cuh.nhs.uk/patient-information/menopause-a-healthy-lifestyle-guide/ 
5. NHS. Menopause [Internet]. 2022 [cited 2024 Aug 27]. Available from: https://www.nhs.uk/conditions/menopause/