Strong friendships and mental health are closely related. Research suggests that people who enjoy satisfying relationships are the happiest. But it’s not always easy to nurture strong bonds. One in three U.S. adults say they feel lonely, and one-quarter have little or no social support.
The quality and diversity of your social connections impact how you think and feel. Discover how friendships affect mental health, what to do if you feel isolated and tips for nurturing supportive relationships to enhance your overall well-being.
How Social Connection Supports Mental and Emotional Health
Social bonds are the connections you form with others based on shared experiences, trust and a willingness to help each other. You can bond with friends, family, co-workers, classmates, teammates, neighbors and community members.
This diverse social network can help you live a happy, fulfilling life by:
- Lifting your spirits through companionship
- Making you feel valued
- Boosting your self-esteem
- Providing support during difficult times
- Expanding your horizons
- Encouraging participation in your community
By comparison, loneliness can lead to depression and anxiety and even affect your physical health. The stress can cause inflammation, increasing the risk of heart disease, obesity, high blood pressure and other chronic conditions.
Cultivating Diverse Social Bonds
A 2023 report by the U.S. Surgeon General highlighted the importance of social connections and noted Americans have become more isolated over time. Since 2003, social interaction with friends decreased by 20 hours per month and time spent alone increased 24 hours per month. Our social circles are also shrinking, with 49% of Americans saying they had three or fewer close friends in 2021 compared to 27% in 1990.
Quality friendships are important, but the diversity of relationships also matters. Studies show that people who have different social connections to satisfy various needs enjoy greater well-being. For example, you might have a friend that you exercise with and another you confide in when you’re feeling down.
You can grow your social connections by:
- Joining a club or recreational sports league
- Volunteering with a charity
- Attending workshops or lectures
- Organizing an activity and asking co-workers or friends to bring others
How to Maintain Healthy Friendships
Both you and your friend must invest time in your relationship to maintain emotional closeness. Research suggests the mode of contact isn’t as important as the frequency. You might meet for coffee, chat on the phone or interact online, but try to connect regularly.
To build trust and support:
- Be responsive when they reach out.
- Express interest in their life.
- Help when asked and accept help when offered.
- Listen with empathy when they need an ear.
- Avoid making judgements.
- Communicate openly and honestly.
- Send a message to check in when you get busy.
- Surprise them with small, thoughtful gestures to show they’re important to you.
Signs That Social Isolation Is Impacting Your Mental Health
When you don’t have enough emotional support or contact with others, you may feel socially isolated. It’s natural to be alone from time to time, but a constant lack of quality interactions can impact your mental health. You may feel:
- Lonely
- Sad
- Empty
- Anxious
- Depressed
- Irritable
- Restless
- Distressed
It’s important to note the difference between social isolation and loneliness. You might enjoy solitude and not feel lonely. Or, you might have many friends and feel alone because the relationships aren’t meeting your emotional needs.
If you’re feeling isolated, try reconnecting with friends and family you haven’t been in touch with, even if it’s just a short text message. You might also take steps to stay active in your community, whether it’s taking a class or joining a walking club. If you’ve been lonely for a while, it can be harder to interact with people. You might withdraw more from social contact or feel anxious around others. Be sure to reach out to professionals such as the team at FHE Health if you’re struggling with anxiety.
When Friendships Break Down
Sometimes friendships evolve and no one is to blame. You might enjoy a mutually supportive relationship but naturally drift apart when your needs and interests shift. Other times, a disagreement or conflict can cause a rift. People can also change, and you may feel like a friendship is one-sided or no longer satisfying.
The end of a close friendship can impact your mental health, especially if it’s with someone you’ve confided in for a long time. If the connection is important, consider speaking with your friend to discuss your concerns without laying blame. If you’re feeling a loss after the end of a relationship, allow yourself to work through the emotions and seek support if needed.
Setting Boundaries in Unhealthy or Toxic Relationships
Relationships should always be respectful but can become unhealthy. It’s important to recognize if there are patterns of repeated harmful behaviors, such as anger and disrespect, that are impacting your well-being. Think about how you feel after spending time with your friend and whether you feel uplifted or drained of energy.
Treat your friends kindly and honestly and expect the same in return. Being a good friend doesn’t mean saying yes to everything they ask or tolerating abusive behavior. Decide what’s acceptable and set boundaries, such as limiting contact, being clear about your needs and gently redirecting conversations.
If your efforts to set boundaries are unsuccessful, you may need to take a break from the friendship or let the relationship go to protect your mental health.
How Therapy Helps With Friendships and Mental Health
Strong social connections provide a range of benefits, helping to reduce feelings of isolation, foster a sense of belonging and improve your mental well-being. FHE Health’s team of mental health providers can help you navigate social relationships through approaches such as cognitive behavioral therapy or dialectical behavior therapy. Our clinicians can also assess and diagnose depression, anxiety and social disorders that may make it harder for you to engage with others.
Therapy is a collaborative process that helps you explore your emotions and behaviors, and set clear personal goals. It gives you the tools to:
- Communicate more clearly
- Enhance social and interpersonal skills
- Improve self-esteem
- Build trust
- Develop conflict resolution abilities
- Set boundaries
- Reshape thought patterns
- Promote healthier behaviors
Start Building Meaningful Connections Today
Opening yourself to others can be daunting, but you don’t have to do it alone. At FHE Health, our mental health providers provide you with professional, compassionate guidance to reach your therapeutic goals. Contact FHE today for personalized, one-on-one support to build meaningful social bonds that can enrich your life and boost your well-being.
