Thriving after 30: The power of female friendships

International Women’s Day is a time to celebrate women’s achievements and the progress made toward gender equality. Yet, as we honor the accomplishments of women across the world, it’s essential to recognize one often-overlooked aspect of a fulfilling life: the power of female friendships.

For women over 30, strong, supportive friendships with other women are not just a luxury — they are essential. These relationships offer emotional support, validation, and a unique understanding that can be hard to find elsewhere. Whether navigating career advancements, motherhood, personal growth, or other life transitions, female friendships serve as a vital anchor. However, as life becomes more complex, so does the way we nurture and maintain these friendships.

Friendships formed during high school

For many women, including myself, some of the most enduring and meaningful friendships in a woman’s life are formed during high school. These friendships are shaped by shared experiences in classrooms, extracurricular activities, and the personal growth that occurs during adolescence.

High school friends witness each other’s pivotal moments — navigating teenage awkwardness, first loves, heartbreaks, and dreams for the future. These early relationships serve as emotional anchors, providing a sense of continuity and understanding as life changes.

As women move into their 30s, high school friendships can evolve, but the history they share makes them particularly strong. High school friends know each other in ways that few others can, having seen each other through formative years.

Despite the passage of time and physical distance, these friendships often withstand the test of time. They offer a unique bond built on shared memories, inside jokes, and a deep understanding of one another’s values and backgrounds. These long-term friendships provide a source of stability and comfort, reminding women of who they are at their core, even as their lives continue to evolve.

Friendships in the 20s

In your 20s, friendships are often shaped by college life, early careers, and self-discovery. During this time, connections are often formed based on proximity, mutual interests, and social activities. Friendships tend to be spontaneous, revolving around fun, adventures, and new milestones. These relationships can be marked by a sense of excitement and exploration, as women transition from adolescence into adulthood.

However, as women enter their 30s, their social landscape begins to shift. Career demands, personal growth, and new responsibilities can alter the dynamic of these friendships. While some of these friendships may evolve or become less frequent, they can still hold deep significance in a woman’s life. The key during this time is maintaining and nurturing the connections that offer mutual support and understanding.

Friendships after 30

In your 30s, life’s complexity increases, and so do the demands on your time. Careers may be advancing, families may be growing, and responsibilities tend to multiply. Friendships often shift as women begin to navigate these changes, but they also become even more important. Time becomes a precious commodity, and while spontaneous socializing may be less frequent, the support and connection found in these relationships are more critical than ever. Female friendships after 30 are often deeper, with a focus on quality over quantity, offering emotional support, advice, and companionship through life’s challenges.

The importance of female friendships for women over 30

1. Emotional support
Women over 30 often face significant life transitions — advancing in their careers, raising children, or exploring personal growth. Female friends provide emotional support through these changes. Whether it’s offering guidance during a tough workday, listening to parenting struggles, or helping navigate uncertainty about the future, a trusted friend who can listen without judgment can make all the difference.

2. Validation and understanding
Female friendships offer a unique form of validation that can be hard to find elsewhere. Women face societal pressures around body image, career expectations, and gender roles. Having friends who understand these experiences can be incredibly comforting. A close-knit group of women provides solidarity, helping each other navigate the difficulties and challenges of womanhood.

3. Confidence and self-esteem boost
Positive reinforcement from supportive female friends can have a significant impact on self-esteem. Encouragement during career milestones, personal struggles, and even simple reminders of one’s worth can help women feel empowered. Female friendships offer space for growth, feedback, and support to move forward with confidence.

4. Perspective and advice
There’s strength in diversity, and the varied perspectives of female friends can offer insights that might not be apparent on our own. Whether dealing with career decisions or relationship struggles, having friends who provide thoughtful, honest advice can help women see things from different angles and approach challenges with a clearer mindset.

5. Stress reduction and well-being
Spending time with close friends has been proven to reduce stress, lower anxiety, and improve overall physical health. Whether it’s sharing a laugh over lunch, enjoying a weekend getaway, or simply chatting on the phone, time spent with friends can elevate mood and contribute to long-term well-being. These moments of connection may seem fleeting, but they offer lasting health benefits.

6. Sense of community and belonging
As women enter their 30s, they often begin to reflect on their need for a sense of community. Female friendships offer a space to feel seen, heard, and accepted. These relationships create a sense of belonging, reinforcing a feeling of unity and support during major life transitions, whether it’s navigating motherhood, career growth, or personal change.

Female friendships are essential for women over 30. These relationships offer emotional support, boost self-esteem, reduce stress, and provide a sense of community and belonging. While life’s busy demands can make it difficult to prioritize friendships, it’s essential to nurture the bonds that sustain us. Whether it’s through regular check-ins, intentional time together, or simply offering a listening ear, female friendships are the cornerstone of a fulfilling and well-rounded life.

On this International Women’s Day, let’s not only celebrate the achievements of women but also recognize the importance of lifting each other up. Strong, supportive female friendships are irreplaceable — and they are the secret to thriving at every stage of life.

Female friendships formed during high school often lay the foundation for some of the most enduring and meaningful relationships in a woman’s life. These friendships are typically born from shared experiences — classrooms, extracurricular activities, and the personal growth that occurs during adolescence. High school friends witness each other’s pivotal moments, from navigating the awkwardness of teenage years to experiencing first loves, heartbreaks, and dreams for the future. These deep-rooted connections often serve as emotional anchors, providing a sense of continuity and understanding even as life changes.

As women move into their 30s, these friendships may evolve, but the history they share often makes them particularly strong. High school friends know each other in a way that few others can, having seen each other through formative years.

Despite the passage of time and potential physical distance, many women find that these friendships withstand the test of time. They offer a unique bond that’s built on shared memories, inside jokes, and a deep understanding of each other's values and backgrounds. Maintaining these long-term friendships can provide a source of stability and comfort, reminding women of who they are at their core, even as their lives continue to evolve.

To which, I dedicate this article to my friends — female and female-leaning — who have accepted, understood, and loved me even at my worst. You continue to stand by me despite all of my flaws, and for that, I am eternally grateful. I celebrate and honor each and every one of you, and you will always hold a special place in my heart. Happy International Women's Day!