Illustration: Yoonji Cho

As far back as Aristotle’s time, people understood the importance of community. He famously said that “humans are social animals”, meaning that people naturally wired to form relationships and live in groups. It’s not just about survival –strong social bonds help us thrive, find happiness, and reach our full potential. Even today, in our modern world, social connections are just as essential. In fact, our brains are built to expect interactions with others.

But what exactly are social connections?

They’re more than just the number of friends you have. Social connections include the interactions we share, the roles we play, and the sense of belonging we feel within our communities. However, you can be surrounded by people but still feel disconnected. Our level of social connection is also about how we connect with other people. The extent to which we are socially connected depends on different factors, including:

• Structure: the number of relationships and how often we interact with others

• Function: how much we rely on others for emotional support, help during tough times, or just sharing life’s moments.

• Quality: how positive, helpful, or satisfying our relationships are.

Even though we know that social connections are critical for our well-being, something troubling is happening –our social circles or social networks are getting smaller. This is especially true for young people between the ages of 15 and 24. Over the past two decades, the amount of time teens and young adults spend with their friends in person has dropped by almost 70%. The COVID-19 pandemic only made this trend worse, pushing many of us into more isolated ways of living.

Before we dive into the impact of this, it’s important to clarify the difference between social isolation and loneliness. While they’re related, they’re not the same thing. Social isolation is an objective state –having few social relations or group memberships and limited social interactions. Loneliness, on the other hand, is subjective. It’s the emotional pain that comes from feeling disconnected or not having the social experiences you crave, so it’s related specifically to the perceived quality of social relationships.

So, what happens when we lack social connections?

The effects are more serious than many realize. Not having strong social ties can be harmful to both our physical and mental health. Studies show that loneliness and social isolation increase the risk for premature death by 26% and 29% respectively. In fact, lacking social connection can be as dangerous as smoking 15 cigarettes a day. It also raises the risk of serious health issues like heart disease (by 29%) and stroke (by 32%).

Beyond physical health, poor social connections take a toll on our mental well-being. They’re linked to higher rates of anxiety, depression, and even dementia. For example, adults who often feel lonely are more than twice as likely to develop depression compared to those who rarely or never feel lonely.

In the end, our social connections have a huge influence on our health and well-being. They give us a sense of meaning and purpose, which help us navigate life’s ups and downs. In fact, many people across the world say that their relationships with family and close friends are their biggest sources of happiness and motivation. The people around us really help us hold it together. So, try to trust the people you care about, and talk to them if something’s on your mind. You’re never truly alone –lean on your connections when you need them.

What can we do?

The good news is, all of us can help create stronger, healthier social connections –not just for ourselves, but for those around us too. Here are some simple ways to get started:

• Nurture your relationships. Make it a priority to invest in your relationships by regularly spending time with others. Whether it’s a quick text or a call, checking in with friends and family, especially those who live far away, can make a big difference. It’s those small, consistent efforts that help keep your bonds strong.

• Be present in the moment. When you’re with someone, give them your full attention. Put away the phone and focus on the conversation. Quality time matters, and being fully present can make your interactions more meaningful and fulfilling.

• Help others. Look for ways to be supportive and kind. Whether it’s lending an ear or offering a helping hand, showing care for others can strengthen your connection to them. Remember, we never truly know what someone else is going through, so a little kindness can go a long way.

• Join social and community groups. Engage in activities that connect you with others, whether it’s through a hobby, sport, or community service. It’s a great way to meet new people and build a sense of belonging.

• Limit behaviors that cause disconnection. It’s easy to fall into habits that make us feel more isolated, like spending too much time on social media or staying in unhealthy or toxic relationships. Try to recognize these patterns and make changes that protect your energy and well-being.

Overall, building healthy connections takes effort, but it’s so worth it. By making these small changes, we can not only boost our own mental health, but helpt create a more connected and supportive environment for everyone around us.

References

Communities For Youth (2024). Youth Social Connection. Retrieved from on August 16th, 2024: https://www.communitiesforyouth.org/socialconnection 

Mann, F. et al (May 18th, 2022). Loneliness and the onset of new mental health problems in the general population. Soc Psychiatry Epidemiol, 57(11). Retrieved from on August 16th, 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9636084/ 

Southwick, S. et al (February 1st, 2016). Why are some Individuals more resilient than others: the role of social support. World Psychiatry, 15(1). Retrieved from on August 16th, 2024: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4780285/

The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community (2023). Our Epidemic Loneliness and Isolation. Retrieved from on August 16th, 2024:  https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf