The Power of Connection: How Relationships Shape Our Health and Well-being
We are Social Creatures!
Did you know that relationships significantly influence our physical and mental health? The closer we feel to our friends, family, partners, and communities , the better able we are to handle stress and experience meaning and purpose. A study in 2008 found that hills seem less steep and easier to climb when we have a friend present with us compared to when we are climbing them alone (Schnall et al.). This is because the presence of others makes things seem easier, as we share the burden or load with them. Psychology research suggests that we are social creatures! We evolved for our brains and bodies to expect to have access to trusting relationships and people around us. In other words, the brain needs social connection much like the body needs oxygen.
Effects of Reduced Social Support
Lacking support from others is associated with various negative consequences on well-being. When we experience rejection, there are specific regions of the brain that become activated, evoking negative self-conscious emotions (like shame) and thoughts (such as “I’m undesirable”). These effects can lead to a higher stress response that shows up in the body (such as inflammation). In fact, a study found that being broken up with makes us up to 21x more likely to develop depression, while experiencing a recent loss of a loved one makes us 2x more likely to develop depression (Slavich et al., 2009). This is because rejection gets in the way of the basic human need for connection and belonging. In short, being social is not just a preference – it’s a necessity.
Effects of Increased Social Support
Research suggests that it’s not only about how much support we receive from others but rather how we feel whether someone would be there for us when we’d need them most. Perceived support from others buffers against the negative effects of stress on well-being. Experiencing perceived social support can:
Enhance our self-esteem, confidence, and self-efficacy (stress buffering hypothesis)
Reduce the likelihood of developing depression
Help us cope with stressors (this can happen automatically, without even trying)
Increase overall life satisfaction and happiness
Encourage healthier lifestyle habits, such as better sleep and physical activity
The Power of Connection in Everyday Life
Given the importance of social bonds, it’s no surprise that fostering meaningful relationships can significantly enhance our mental and physical well-being. When we feel supported, we are more resilient in the face of adversity, better equipped to manage stress, and even physically healthier. Studies have shown that strong social ties are linked to lower blood pressure, improved immune function, and increased longevity.
How to Foster Meaningful Relationships
Here are some strategies to help strengthen relationships and improve sense of connection.
Prioritize Quality Over Quantity – It’s not about how many friends you have but about the depth and trust within those relationships. Investing in a few meaningful connections can have a greater impact on well-being than maintaining a large number of surface-level relationships.
Practice Active Listening – When we genuinely listen to others, we foster deeper understanding and connection. Instead of thinking about what to say next, focus on what the other person is expressing, both verbally and nonverbally.
Express Gratitude – Letting people know they are appreciated strengthens bonds. A simple “thank you” or a heartfelt message can go a long way in deepening relationships.
Engage in Shared Activities – Maybe this looks like taking a class at a community centre or going on a hike with a friend you’ve lost touch with. Doing things with others fosters a sense of unity and support.
Reach Out and Check In – Life gets busy, but taking the time to check in on friends and family—especially those who might be struggling—can make a big difference in their well-being and yours.
Be Vulnerable and Open – Authentic relationships thrive on mutual trust. Sharing your thoughts, emotions, and struggles allows for genuine connection and encourages others to do the same.
If you’re feeling isolated or struggling with social connections, therapy can be a valuable space to explore these challenges and develop strategies to build meaningful relationships. You don’t have to navigate it alone. Support is available!
References
Coan, J. A., & Sbarra, D. A. (2015). Social Baseline Theory: The Social Regulation of Risk and Effort. Current opinion in psychology, 1, 87–91. https://doi.org/10.1016/j.copsyc.2014.12.021
Schnall, S., Harber, K. D., Stefanucci, J. K., & Proffitt, D. R. (2008). Social support and the perception of geographical slant. Journal of experimental social psychology, 44(5), 1246-1255. https://doi.org/10.1016/j.jesp.2008.04.011
Slavich, G. M., Thornton, T., Torres, L. D., Monroe, S. M., & Gotlib, I. H. (2009). Targeted rejection predicts hastened onset of major depression. Journal of social and clinical psychology, 28(2), 223-243. https://doi.org/10.1521/jscp.2009.28.2.223
Slavich, G. M., O’Donovan, A., Epel, E. S., & Kemeny, M. E. (2010). Black sheep get the blues: A psychobiological model of social rejection and depression. Neuroscience & Biobehavioral Reviews, 35(1), 39-45. https://doi.org/10.1016/j.neubiorev.2010.01.003
