In today's world, social media is woven into nearly every aspect of our lives. We scroll to connect, to learn, to be entertained—but how does all this digital engagement impact the transition through perimenopause and menopause? While social media can be a powerful tool for education and support, it also has the potential to contribute to stress, poor sleep, and self-comparison, all of which can make hormonal shifts even harder to manage.

The Good: Connection, Education, and Support

One of the greatest benefits of social media is its ability to connect us. For women navigating perimenopause and menopause, online communities can offer support, validation, and a sense of belonging. Many women find relief in discovering they are not alone in their experiences—whether it’s struggling with brain fog, night sweats, or unexpected anxiety.

There’s also a wealth of information available from menopause experts, nutritionists, and wellness advocates. Following credible accounts can provide valuable insights into manifestation/symptom management, dietary changes, and lifestyle shifts that can ease the transition.

Tips for Positive Engagement:

• Follow accounts that focus on empowerment, education, and holistic wellness.

• Engage with supportive communities that foster real conversations.

• Curate your feed to include content that inspires rather than stresses you.

The Bad: Sleep Disruption and Dopamine Hits

One of the biggest downsides of social media, especially during perimenopause, is its effect on sleep. Hormonal fluctuations already make it harder to get quality rest, and excessive screen time—especially at night—can worsen this issue. Blue light exposure from screens suppresses melatonin production, making it even more difficult to fall and stay asleep.

Additionally, social media is designed to be addictive. The constant influx of likes, comments, and notifications triggers dopamine releases in the brain, reinforcing the habit of checking your phone frequently. Over time, this can increase stress and anxiety—two things no one needs more of during menopause.

Ways to Reduce Negative Effects:

• Set a digital curfew: Avoid screens at least an hour before bed.

• Use blue light filters or "night mode" in the evenings.

• Take breaks from scrolling to avoid overstimulation.

The Ugly: Comparison, Unrealistic Beauty Standards, and Stress

While social media can be an incredible resource, it can also fuel unrealistic expectations, especially when it comes to aging and body image. Many women find themselves comparing their midlife bodies to filtered, airbrushed images of younger influencers or celebrities. This can lead to feelings of inadequacy, frustration, and even depression.

High cortisol levels from chronic stress (including stress triggered by negative social media experiences) can make menopause symptoms worse. Stress hormones interfere with estrogen balance, disrupt sleep, and contribute to weight gain—none of which make this transition easier.

How to Protect Your Mental Health:

• Unfollow accounts that make you feel insecure or inadequate. Use your gut. If it doesn't feel good, don’t spend another second there.

• Stay clear of accounts that are frenetic, jumpy and hyper no matter what the content. This seems to be a popular style these days but this will never help you on your path to a calmer perimenopause/menopause experience.

• Remind yourself that social media is a highlight reel, not real life.

• Focus on self-care and self-acceptance rather than comparison.

Why The Way Apothecary Isn’t on Social Media

At The Way Apothecary, we believe in fostering genuine, mindful connections—without the distractions and pressures of social media. While these platforms can be valuable, they often encourage comparison, overwhelm, and information overload, all of which can be counterproductive during the deeply personal transition of perimenopause and menopause.

Instead of chasing algorithms and trends, we focus on creating high-quality resources, one-on-one support, and a curated experience that truly serves your well-being. By stepping away from social media, we can prioritize what matters most: delivering thoughtful guidance, trusted products, and a community rooted in authenticity, not engagement metrics.

We invite you to connect with us through our website, newsletters, and real conversations—because your journey deserves more than a scrolling feed.

Final Thoughts: Using Social Media Mindfully

Social media can be a lifeline or a landmine during menopause—it all depends on how you use it. By curating your feed, setting boundaries, and being intentional about the content you consume, you can harness its benefits while minimizing its downsides. Prioritize real-life connections, protect your sleep, and remember: your worth isn’t defined by a filter or a number of likes.

At The Way Apothecary, we’re here to support your journey with holistic wellness tools, expert guidance, and a community that truly wants to live a calmer, healthier life. Join us as we navigate this season of life with wisdom, grace, and self-compassion.

How has social media impacted your menopause experience? Please share your thoughts and experiences in the comments.