Why Is Friendship Important? Improving Mental Health Through Social Connections
You may feel happy, loved, and understood when spending time with your friends, but research shows that these tend to be more than just passing feelings. While much emphasis is frequently put on the effects of romantic relationships, friendship can also be an important factor in long-term physical and mental well-being. Making and maintaining strong and supportive social connections can benefit your long-term health. If you have trouble connecting with others, consider reaching out to a mental health professional for insight and guidance.
How friendships can benefit physical health
Studies have found that friendship can benefit physical health in many ways and that the effects are often significant. Some researchers have determined that people who do not have high-quality friendships may be twice as likely to die prematurely, making a lack of friends a greater risk factor for premature death than smoking a pack of cigarettes every day.
Friendship and the physical effects of stress
Stress can have significant effects on the body. It can contribute to arthritis, ulcers, irritable bowel syndrome, high blood pressure, and other health concerns. The ability of friendship to lessen these effects can have long-term benefits.
Multiple studies suggest that friendship can mitigate the physical effects of stress. For example, one study found that people completing a difficult task with a friend had less heart rate reactivity than those working alone. Another determined that blood pressure reactivity is usually lower when people talk to a supportive friend. This type of research suggests that friendship can physically affect the body and contribute to long-term health.
How social connection can affect cardiovascular health
Friendship and mental health
Good friends can also enhance mental health in various ways. Humans are generally social creatures, and sensing that we belong can provide multiple benefits, including boosting self-esteem and buffering stress.
Supportive friendships are usually a better predictor of mental well-being than any other variable. Research suggests that having a support network helps people cope with many mental health challenges, including anxiety, depression, and loneliness.
Social connections as protective factors
Friendship doesn't just enhance one’s current mental state. While talking to a good friend for emotional support during a difficult time can certainly lead you to believe you are loved and supported in the moment, friendship can also act as a protective factor, helping people maintain good mental health on an ongoing basis.
Studies have found that social support can protect against depressive symptoms and disorders, having both direct effects on mental well-being and acting as a buffer against other factors. Some studies have speculated that friendship may be more protective against depression than family support.
The dangers of social isolation and loneliness
Just as close friends can be beneficial for physical and mental health, social isolation and loneliness can be detrimental.
Social isolation vs. loneliness
It may be worth noting that social isolation and loneliness are not the same concept, although they can be related. Social isolation generally refers to having limited social connections, which can lead to loneliness. However, people can be lonely even if they are surrounded by other people. Loneliness can be described as a feeling that arises when a person’s need for social contact and relationships isn’t met.
Impacts on physical health
Research has determined that both social isolation and loneliness can have significant health impacts. Although updated evidence may be needed, people who are lonely or socially isolated may have an increased risk of developing a variety of health problems, including elevated blood pressure, cardiovascular disease, cognitive deterioration, infectious illnesses, and overall mortality. They may also have increased metabolic and inflammatory responses to stress.
Mental health effects of social isolation
People who are lonely or socially isolated, particularly older adults, tend to be at risk for developing various mental health conditions. Research has found that social isolation is associated with an approximately 50% increased risk of dementia and higher risk of experiencing anxiety, depression, and suicide.
If you are experiencing suicidal thoughts or urges, contact the National Suicide Prevention Lifeline at 988. Support is available 24/7.
The effects of loneliness can have long-term consequences, too. Some studies show that loneliness can be linked to depression and depressive symptoms occurring as many as 12 years later.
Building social connections
Social connections are not necessarily the same as healthy friendships, but they can be a way to reduce loneliness and open the door to more meaningful, healthy relationships. Here are some tips for establishing new connections:
- Spend time in public places. If you are too shy to talk to people or unsure where to begin, try spending time alone in a public location, such as a local park or coffee shop. Being around other people can reduce loneliness and lay the groundwork for future connections, and you never know when someone might try to strike up a conversation.
- Join a club or group. Look into groups and clubs in your area and join one that centers on something that interests you. For example, if you like to read, join a local book club; if you like to knit, look for knitting groups. If you’re shy or anxious about small talk or making conversation, these clubs can be beneficial because everyone is reading the same book or enjoying the same hobby, making it easier to break the ice.
- Volunteer. Volunteering can be an opportunity to meet new people while also doing some good in your community. Plus, volunteer groups may be more structured than other groups because they are organized around a specific activity and don’t focus strictly on talking to others.
Forming new friendships
Once you have spent time around other people, you may find someone you’re interested in getting to know better. While it may not be easy, one way to turn acquaintances into new friends is to initiate conversation.
Try to introduce yourself and share something interesting, using the environment as a starting point. For example, if you’re in a coffee shop, you can mention how good you think the coffee is, or if you’re in a knitting group, you can talk about the project you’re working on.
Show interest in what the other person is saying, and compliment them when appropriate. Compliment their knitting project, or if you’re in a book club, tell them that you found their comment on the book’s plot insightful. Breaking the ice and making friends can be as easy as saying something like, “I like your bag!” or “What are you drinking? It smells delicious, I’d like to try it.”
Maintaining social connections and friendships
Once you make a new friend, you must nurture the friendship to maintain it. Here are some ideas for doing just that.
Tips for nurturing friendships
In the modern age, it’s often easy to keep in touch via social media, texts, and video chats, but it can also be important to make time to get together in person. Seeing your friends face-to-face can make a difference. A text or a quick call to keep in touch can be great, but try to make plans to get together whenever you can, even if it’s just to meet for a quick cup of coffee or a walk in the park.
It can also be essential to follow through. If you say you will do something, make sure that you stick to your word so that your friends know they can count on you.
Acceptance and respect can be crucial to nurturing friendships as well. Everyone tends to bring their own experiences and opinions to a friendship, and embracing and appreciating these differences can strengthen the relationship.
Get support in therapy
If you are experiencing social isolation or loneliness, the effects on your mental and physical health can be significant and long-lasting. Working with a mental health professional can help you overcome challenges that may be preventing you from expanding your social network and maintaining friendships. Whether you are experiencing symptoms of depression that make it hard to leave the house or need help increasing your self-esteem so you feel more comfortable connecting with people, a therapist can help you identify your unique challenges and develop a plan to overcome them.
Online therapy can be a convenient, flexible way to get the support you deserve from the comfort of your home or anywhere you have a reliable internet connection. With an online platform like BetterHelp, most people are matched with a therapist in as little as 48 hours from signing up, and you can change providers at any time until you find one with whom you feel comfortable.
A growing body of research suggests that online therapy can be an effective treatment option for a variety of mental health challenges. A 2022 meta-analysis noted that online and in-person therapy typically produce the same client outcomes.
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