Perimenopause can feel like uncharted territory. The hormonal shifts, sleep disruptions, mood swings, and physical changes can be overwhelming—and often, women go through it feeling alone. But the truth is, perimenopause is a shared experience. Supporting yourself and leaning on (and showing up for) a friend who’s in the same stage can make the journey so much more bearable—and even empowering.

Here are five ways to help both yourself and your friend during this season of change:

1. Normalize the Conversation 

Perimenopause is still too often a “whisper topic.” Simply naming what you’re going through—hot flashes, brain fog, irregular cycles—can make it less isolating. Share openly with your friend, and listen without judgment when she shares her own symptoms. Sometimes, the most healing thing we can hear is: me too.

2. Prioritize Rest (and Remind Each Other To) 

Quality sleep can feel impossible during perimenopause, but rest is essential. Share tips that work for you—whether it’s a calming bedtime routine, herbal teas, or cutting back on late-night scrolling. Better yet, hold each other accountable. A simple “did you get to bed on time last night?” text can go a long way.

3. Move in Ways That Feel Good 

Exercise supports mood, bone health, and sleep during perimenopause. But this isn’t about punishing workouts—it’s about movement that feels good. Invite your friend for a walk, try a yoga class together, or even dance it out in the living room. Movement feels lighter when it’s shared.

4. Create Little Rituals of Care 

Small, consistent acts of self-care can be grounding. Light a candle, brew a cup of nourishing tea, or keep a journal by your bedside. Share these rituals with your friend—maybe even send her a care package or swap favorite products, like magnesium butter to help her sleep or arnica balm to ease joint pain. 

Remind each other that tending to yourself isn’t indulgent; it’s essential.

5. Seek (and Share) Knowledge 

Information is power. Read up on perimenopause from reputable sources, talk to your doctor about treatment options, and share what you learn with your friend. Knowledge helps replace fear with confidence, and creates a sense of agency in a season that can otherwise feel unpredictable.

A Final Note

Perimenopause may be an individual journey, but it doesn’t have to be a lonely one. By opening up, sharing small rituals of care, and showing up for yourself and a friend, you can both move through this transition with more grace, connection, and strength.

At Le Wren, we believe in the power of thoughtful support—whether for a friend in grief, recovery, or the many life transitions we all navigate.

Perimenopause is no different: it deserves acknowledgment, compassion, and care.