How to Build or Strengthen Social Connections

By Morgan Evans, Health & Wellness Intern, & Dr. Ashley Yaugher, Health & Wellness Faculty

Social connections are important because they can have a major effect on our health. Studies have shown that loneliness is associated with high blood pressure, especially in older adults. Loneliness can lead to not only negative mental health effects, but also negative physical health effects. Furthermore, social interactions can be lost in a fast-paced world when people focus more on how they appear to others due to anxiety or other concerns rather than really getting to know a person.

The good news is that the quality of relationships matters, and just a few supportive social relationships can improve mental and physical well-being. When we have connections with others, it can help to give us a sense of belonging and provide support for when we need it. Engaging with others can also increase happiness, leading to improved mental health. Connections can also help foster empathy and self-awareness.

It can be difficult to know where to start with making new or improved social connections. Building meaningful social connections can take time, and it is okay to start small. Below are five tips to connect with others in healthy and meaningful ways.

1. Reach Out to People You Feel Comfortable With or Want to Strengthen Your Relationship With

Reaching out to others can help you build supportive relationships and expand your sense of community. Supporting others when they support you can also strengthen important relationships.

This could include:

Texting an old friend
Attending a community event
Talking with a coworker during lunch

2. Find People with Similar Interests

Having similar interests with someone can give you something to share and help create a sense of belonging.

Shared interests might include:

Hobbies
Parenting
Sports
Gaming
Volunteering
Faith communities

3. Tell People What You Need

People are not able to read your mind. If you have a problem or need support, it is important to communicate it so others understand how they can help.

Examples include:

Asking for help with an activity at home
Requesting support while brainstorming
Sharing discomfort with a specific activity

4. Address Conflicts as They Arise

Letting conflict fester between you and another person can create stress in a relationship. Addressing conflict early can help reduce hard feelings and improve understanding. Try using "I" statements to communicate your needs instead of blaming or criticizing others. This helps the other person better understand the situation, why it is important to you, and how they can support you.

5. Forgive When Possible

Letting conflict build up can lead to more stress. When possible, forgiveness and letting go can be beneficial for your relationship and your mental health. In fact, forgiveness can help reduce tension, depression, and anxiety. Forgiving someone does not need to be a long and complicated process. It can be as simple as telling someone you forgive them.

Building Meaningful Connections

Meaningful social connections are built through small and intentional actions and can improve both mental and physical health. Even small steps to connect with others can help build a stronger sense of support and belonging over time. Start by reaching out to supportive people, finding others with similar interests, communicating your needs in relationships, addressing conflicts early, and forgiving others for minor conflicts. If you feel that you need more support in learning how to connect with others, or if anxiety or stress gets in the way, speaking with a mental health professional may also be helpful.

Resources to Learn More

References

Berkeley Executive Education. (n.d.). The Importance of Connections on Our Well-Being. https://executive.berkeley.edu/thought-leadership/blog/importance-connections-our-well-being

Center for Disease Control and Prevention [CDC]. (2024). Improving social connectedness. https://www.cdc.gov/social-connectedness/improving/index.html

Lyubomirsky, S. (n.d.). Connect with Others. Mental Health America. https://mhanational.org/resources/connect-with-others/

Newman, M. G., & Zainal, N. H. (2020). The value of maintaining social connections for mental health in older people. The Lancet Public Health. https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(19)30253-1/fulltext

Törrönen, M. (2021). Social relationships and their connection to mental health for young people who have been in the care system. Oxford Academic. https://academic.oup.com/bjsw/article/51/3/927/6153967?guestAccessKey=