Friendships matter more than we realize. According to multiple studies, just one close friend can improve your well-being and make life much easier. Connections with others can bring comfort, reduce stress and help protect you from loneliness, anxiety and depression. When you understand just how important these relationships are, it becomes easier to make them a priority. The following article explores the importance of friendship, how to maintain them and why these bonds can be a big part of your mental health recovery.
How Social Connection Supports Mental Well-Being
From the minute we’re born, the social connections we form can make us feel safe and supported. These connections aren’t just emotional. When we interact with others, brain waves synchronize. This is where the term “being on the same wavelength” comes from. It also triggers the release of oxytocin, the feel-good hormone that lowers the stress hormone cortisol. That’s why even a short chat with a friend can leave you feeling more relaxed and happier.
Humans have three psychological needs: autonomy, competence and relatedness. Friendships address these needs by increasing your sense of belonging and purpose, giving you more energy to face challenges.
Psychological and Physical Benefits of Friendship
Regardless of how old you are, friendships can support the mind, body and spirit. Consider the following benefits.
- Stress reduction. Holding in frustration can lead to headaches, tension and even stomach issues. Venting your problems to a friend helps release pent-up frustration, which can lower blood pressure and reduce your stress response.
- Improved mood. Relaxing and having fun with friends releases dopamine and serotonin. Many antidepressant medications, such as fluoxetine and sertraline, target these same neurotransmitters. This means laughing with friends can have the same effect as taking small doses of antidepressants.
- Sharper mind. Isolation and loneliness can increase your risk of dementia by 60%, which is one of the reasons friends are important. By staying socially active, you help protect your brain health and possibly lower your chances of getting dementia.
- Stronger immune system. Research shows individuals with a strong support system tend to bounce back from illness better than those who don’t. Having close friends can also reduce the risk of some chronic illnesses like heart disease, stroke and diabetes.
- Healthier habits. Friends tend to motivate one another to exercise, eat better, quit smoking and see the doctor for ongoing symptoms. These healthy habits have a positive effect on mental and physical well-being.
Loneliness vs. Meaningful Relationships
Having close friends can keep you from feeling alone. However, there’s a difference between being alone and loneliness. It’s possible to feel lonely, even in a crowd of people, or if you have relationships that aren’t meaningful. Approximately 33% of adults worldwide report feeling lonely at least part of the time.
Loneliness can have some serious side effects. Evidence shows that individuals who isolate themselves from others and feel lonely all the time are at an increased risk for premature death. Loneliness can also increase the risk of heart disease and stroke by as much as 32%. Having even a few people you can count on can help.
Barriers to Forming and Maintaining Friendships
Making friends can be challenging, especially as we get older. For some, it can even seem impossible. The following are some barriers we may face when forming and maintaining friendships. Recognizing these challenges is one of the first steps to overcoming them:
- Anxiety. Fear of rejection or being judged is a common reason an individual may not try to meet new people. If you have anxiety or low self-esteem, you may find it hard to start a conversation or engage with others.
- Busy lifestyles. As an adult, work schedules, family obligations and daily life can occupy our time and energy and make it difficult to find time for friendships.
- Moving. If you’ve ever had to relocate for a career or education, you know how hard it is to start over in a new location. When you move, you leave behind established social circles that can be hard to replace.
- Life changes. Divorce, grief and retirement can all have an impact on friendships and the people you interact with daily, making it harder to stay connected.
- Isolation. Studies show individuals who spend most of their time on social media tend to be lonelier. This is generally due to a lack of real-life social interactions.
Nurturing Healthy Social Bonds
If you want to connect with others and develop lasting friendships, there are a few things you can do to make new friends and deepen emotional bonds with existing relationships:
- Be present. To stress the importance of friendship, make time count when you’re together. Put away your cell phone and avoid distractions. Engage in the conversation, ask questions and make eye contact. Let the other person know you’re interested in what they have to say and you enjoy spending time together.
- Show acts of kindness. Small acts of kindness go a long way when maintaining friendships. Remember their birthday or other important event with a card or a small gift. Celebrate their wins, such as taking them out to lunch after a big promotion. Try to avoid criticism and negativity, which always brings a friendship down.
- Open up. Talk freely about feelings and experiences. Communication helps create intimacy and develop trust.
- Be dependable. Let your friends know they can count on you. Show up on time, and keep secrets confidential.
- Do things together. Join a club or an exercise group, or volunteer together. Shared activities help build closeness without the pressure of constant conversation.
Importance of Friendship as Part of Mental Health Recovery
Friendships and support networks are extremely important in therapy and mental health recovery. This is why most treatment plans involve group therapy. Friends can help you stick with your treatment plan, bring moments of fun and laughter to your day and offer support and companionship. The psychology of friendship reveals these bonds are comforting and essential to our emotional well-being.
Getting Help
Understanding the importance of friendships in mental health can help pull you through the hardest times by reminding you you’re not alone. If you’re looking for mental health support, contact Restore Mental Health to learn about your treatment options. We can help explain your options and help you take back your life.
