Why Social Anxiety Gets Worse in Menopause - and How to Handle It

You used to go out without a second thought. Pub lunch? Yes. Meeting new people? Fine. Now, the thought of a casual gathering fills you with dread.

If you’re in perimenopause or menopause and suddenly feeling anxious in social situations, you're not alone and you're definitely not going mad.

So what’s actually going on?

Your hormones are doing a vanishing act

Oestrogen doesn’t just affect your cycle it also impacts mood, confidence, and how your brain processes stress. When levels drop during menopause, the result can be an increase in anxiety, including social anxiety. That means you’re not just “being dramatic”, your biology is genuinely working against you.

The fatigue is real

You’re knackered. Between broken sleep, hot flushes, and general burnout, it's no wonder the idea of small talk and crowds feels like too much. Your nervous system is on edge, and anything that requires more energy than a quiet evening on the sofa can feel like climbing a mountain.

You start to feel invisible and hyper-visible all at once!

Many women talk about feeling invisible during menopause, but when they are seen, they often feel self-conscious or judged. That double-bind - wanting connection, but fearing it can trigger a whole storm of worry before you’ve even left the house.

You’re not as comfortable in your skin as you once were

Body image can take a hit during menopause. If your clothes don’t fit the way they used to, or your reflection feels unfamiliar, walking into a room full of people can feel like exposure, not empowerment.

And yet…

We’re still told: “feel the fear and do it anyway.”

Honestly? That’s absolute b*llocks.

Because when your nervous system is fried, your confidence is MIA, and your body is screaming for safety, “just doing it” isn’t helpful. It’s harmful.

What you really need is a way to prepare for and approach social situations with more ease and compassion.

Not pushing through. Not faking it. Just giving yourself the tools to show up with a little less stress and maybe even a little more enjoyment.

That’s exactly why I created a free guide:

15 Ways to Combat Social Anxiety During Menopause.

It’s full of practical, nervous system soothing strategies that actually work before you walk out the door and once you're there.

Ready to feel more in control and less overwhelmed?

Grab your free guide HERE