Friendship is a powerful thing. Not only does it offer camaraderie and mutual understanding, but is also a social support that improves mental wellness and promotes personal growth. Friendships can be just as important as romantic relationships in providing life satisfaction.
But how exactly do friendships support mental health? Let's take a closer look at the health benefits of social support and how both casual and close friends can make life better.
Mental health refers to our emotional, psychological, and social well-being. It affects how we think, feel, and act, and also helps determine how we handle stress, relate to others, and make choices. Research published in the American Journal and insights from psychological science highlight that having close confidants—trusted friends who provide emotional support—plays a crucial role in supporting mental health and overall well-being.
Healthy friendships are essential for maintaining good mental health. People who have friends and close confidants are more satisfied with their lives and less likely to suffer from depression. These relationships help reduce stress, provide a sense of belonging, and can even lower the risk of premature death.
In contrast, loneliness is an emotional state that stems from social isolation, or a lack of meaningful relationships, social contact, or support. A meta-analysis estimates that loneliness increases the risk of early death by as much as 26%. Social disconnection is rising across age groups, and many Americans are getting lonelier. This trend appears to have worsened after 2012, when smartphones and social media became virtually ubiquitous, and the Covid-19 pandemic likely exacerbated an existing trend toward social isolation. People who feel lonely may desire a deeper level of connection with others than they actually have.
This article will explore how friendships support mental health but will also address the importance of other relationships, such as social connections beyond friendships, in promoting well-being.
Strong social connections and good friends have been linked by research to better health outcomes, including:
On the other hand, social isolation and loneliness are associated with an increased risk of several health conditions, such as depression, high blood pressure, and unhealthy weight. Adults with strong social connections have a lower risk of many health problems, including depression and high blood pressure. In addition, strong social connections can improve cognitive health and reduce the risk of cognitive decline and dementia in older adults.
Friendships can grow and change over time. Some friends may be lifelong friends, while others may play key roles at different points in your life.
Making and maintaining friendships can offer benefits at any and all stages of life. For children and adolescents, the skills built in social groups and friendships play a large role in their mental development. In adulthood and middle age, close friends provide support through romantic relationships and building families and offer an outlet for feelings. Older adults will find that friendships keep them mentally active, and without them, they may find themselves at a higher risk for depression and cognitive decline.
Having good friends can boost our feelings of self-esteem and self-worth. Making and keeping good friends takes effort, but the pleasure and health benefits from friends make it worth the effort. Friends motivate one another to engage in better habits, such as exercising and eating well, and friendships provide a sense of purpose and encourage positive health behaviors.
Friendships also provide important stress-buffering effects. Supportive friends can help us cope with difficult times, and talking to a supportive friend during stressful situations can change how we respond to stress, leading to lower blood pressure reactivity. This means that supportive interactions with friends can help reduce the physiological impact of stress, benefiting both mental and physical health.
While weak ties, such as acquaintances, can offer some social benefits, it is the close relationships with good friends that provide the most significant support for mental and physical well-being.
Social contact and social connectedness are crucial for mental health. Even regular interactions with acquaintances, not just close friends, can provide mental health benefits. For example, a brief conversation with a neighbor or barista can help people feel grounded and connected, especially after periods of social isolation. These small moments of social contact contribute to a sense of stability and belonging.
On a neurobiological level, positive social interactions trigger the release of oxytocin and beta-endorphins, which help calm the nervous system. These interactions also stimulate the release of 'feel-good' hormones like dopamine and serotonin, supporting both mental and physical well-being.
Psychologically, connecting with others fulfills a fundamental human need for belonging. Friendships evoke feelings of support, vulnerability, and self-worth, which are essential for overall well-being. Regular, positive social interaction acts as a protective buffer against anxiety and depression, reducing the risks associated with social isolation and loneliness.
Prolonged social isolation can have serious consequences for mental health. Social contact is essential for both mental and physical well-being, and a lack of meaningful social interactions can lead to negative outcomes. Research has found that social isolation and loneliness are linked to an increased risk of depression, high blood pressure, and unhealthy weight. Social disconnection is rising across age groups, and many Americans are getting lonelier. The Covid-19 pandemic likely exacerbated this existing trend toward social isolation, further impacting mental health negatively.
Given these risks, it is important to recommend routine screening for social isolation in clinical settings. Identifying individuals at risk can help connect them with resources and support.
Community strategies to reduce isolation may include creating more opportunities for social contact, such as organizing group activities, supporting local clubs, and encouraging volunteerism. These efforts can help foster meaningful connections and improve overall well-being.
Many adults find it hard to make new friends or keep the ones they have due to life changes and responsibilities. Often, work or family responsibilities are prioritized over friendships, making it difficult to maintain social connections. However, making new friends as an adult is possible if you're willing to put in the time and effort. Friendships can be made and maintained at any age, but they require effort and intention. Spending time with others and keeping friends through ongoing engagement and mutual support are key to strengthening bonds and supporting mental health.
When trying to make new friends, practical advice can help ease the process. For example, people often avoid conversations with strangers, assuming they will be awkward or shallow, but research suggests those worries may be overblown. To start a conversation in a group setting, you might tap into your curiosity by asking someone about their interests or commenting on a shared situation, such as, "This is a great event—have you been here before?" These simple icebreakers can lead to meaningful and enjoyable connections.
Joining interest groups or clubs is another effective way to meet new friends. Regular interactions with acquaintances, even if they are not deep friendships, can also provide mental health benefits. Frequent small interactions, such as chatting with a neighbor or a coworker, help build rapport and create social connections over time. Some places you might find new friends include:
Reconnecting with old friends can be another way to strengthen social bonds and improve well-being. Maintaining existing friendships is just as important as making new ones, and both require ongoing effort and attention.
Forming and sustaining friendships can sometimes feel daunting, especially for those who have experienced mental health issues or periods of social isolation. However, taking proactive steps can make a significant difference in building a supportive social network. Participating in group activities, such as joining a sports team, book group, or community club, offers opportunities to meet new people and develop close friendships. Attending local events or volunteering at a community center can also help expand your circle and connect with others who share your interests.
Prioritizing self-care is essential—engaging in activities that reduce stress and bring you joy, like exercise or creative hobbies, can boost your confidence and make social interactions feel more manageable. By reaching out, staying open to new experiences, and nurturing existing relationships, you can overcome obstacles to making friends and enhance your mental well-being.
Regular check-ins are essential to maintain friendships and ensure ongoing support. Keeping friends requires consistent effort, such as reaching out, listening, and being present during both good and challenging times. Making and keeping good friends takes effort, but the pleasure and health benefits that come from these relationships make it worthwhile.
Reciprocal support is key—offer help and encouragement, and be open to receiving the same in return. This mutual engagement strengthens bonds and increases happiness.
When conflicts arise, address them promptly by communicating openly, listening to each other's perspectives, and working together to find solutions. This helps repair and preserve important connections.
To maintain friendships across life transitions, stay in touch through messages, calls, or visits, and adapt to changes in schedules or locations. Prioritizing these actions helps keep friendships strong and supportive over time.
Healthy friendships are built on trust, respect, and mutual support. One key trait is the presence of clear boundaries—unlike professional therapists, friends do not have defined limits, so it’s important to communicate and respect each other’s needs and comfort levels. For example, a healthy boundary-setting practice might involve letting a friend know when you need some alone time to recharge while reassuring them that your relationship is still valued.
These friendships also create a positive feedback loop: social acceptance from friends boosts self-esteem, which in turn leads to better quality relationships. Friends provide a safe space to express feelings, helping you process emotions and navigate difficult times together.
Building deep friendships requires vulnerability and openness. Being willing to share your true thoughts and feelings can foster mutual support and understanding. Opening up in this way often leads to deeper connections and better mutual care, strengthening the foundation of the friendship.
Improving mental health literacy is key to understanding mental health issues and reducing the stigma that often surrounds mental illness. By learning about conditions like depression and anxiety, individuals are better equipped to recognize signs of distress in themselves and others and to provide support when it’s needed most.
Supporting friends and family members through mental health challenges or serious illness can be as simple as listening, offering encouragement, or connecting them with helpful resources. Additionally, joining self-help or support groups can foster a sense of community and belonging, making it easier to talk openly about mental health struggles.
Research shows that people who feel supported and connected to others experience higher self-esteem and greater life satisfaction. By promoting mental health literacy and challenging stigma, we can create a more compassionate environment where everyone feels comfortable seeking help and supporting one another.
Professional help can be another excellent support, especially if you're having trouble making friends or maintaining friendships. A therapist can help build your self-confidence, teach important communication skills, and give practical advice on meeting and keeping friends.
At Williamsburg Therapy Group, our team of doctoral-level Fulton Market psychotherapists allows you to work with a trained professional that can help you learn how relationships can be maintained in a healthy way and help you to be the best person you can be.
If you struggle with loneliness, social isolation, or just feel stuck, reach out to our customer service coordinator to get matched with a mental health professional who can offer support, help you set clear boundaries, and give you the confidence to make new friends while keeping your old friends.