When was the last time you talked to someone? Not text chat but spoke to a family, friend or colleague via phone or video. If you answered yesterday or the day before, congratulations. You’re tending to your social health just fine.
“Social health is the dimension of well-being that comes from connection and community,” says Harvard-trained social scientist Kasey Killam, MPH, who has studied the subject for over a decade. “You can have a strong body and mind, yet still feel unwell if you lack meaningful relationships.”
Social Health’s Impact on Wellbeing
Social isolation, or fewer relationships or interactions, have been become a growing concern worldwide because it’s a risk factor for many health problems.
According to the Australian Institute of Health and Welfare (AIHW), studies linked social isolation to poor sleep, high blood pressure, and weaker immune function. It also leads to poor mental wellness, as evident during the pandemic – for example, loneliness in Australia increased, with one in two people feeling lonely due to the quarantines.
Not only does positive social connection combat these adverse consequences, but evidence also suggests you can expect increased longevity when you have someone to talk to. As Killam puts it during a speaking engagement, human connection can “change your physiology and affect how long you live as well as how well you live.”
How to Tend to Your Social Health
On paper, making friends sounds more doable than finishing a marathon. But you can be surrounded by family and still feel lonely. You can have hundreds of friends on your social platforms yet feel disconnected from most.
Quality matters more in social health. Building strong social connections “are made through repeated interactions and effort over time,” says Australia’s Ending Loneliness Together (ELT), a co-founding organisation of the Global Initiative on Loneliness and Connection (GILC).
Below are small steps to strengthen your social muscles.
1. Talk to someone on the phone regularly.
Scheduling regular phone calls with a family member or friend can ward off loneliness and provide emotional support.
Based on a 2021 study in JAMA Psychiatry, participants who were lonely or living in isolation saw reduced loneliness, depression, and anxiety after talking to someone daily or at least twice weekly. Quickly trained in empathetic conversational techniques, the volunteer callers conducted the conversations for 10 minutes.
Be present and engaged fully in the conversation to make the most of your phone calls. Listen actively, respond thoughtfully, and avoid multitasking to avoid distractions.
2. Do something kind for a stranger.
Performing kindness can be as simple as holding the door open for someone, complimenting a stranger, or stopping to help a traveller find a place. Making someone’s day a little better inspires others to do the same, which fosters a sense of community, an essential social health component.
An extensive 2020 review published in Psychological Bulletin suggests that people who perform random acts of kindness show high self-esteem. They also experience less anxiety and show improved physical health.
3. Start a conversation.
Whether it’s with a co-worker, a fellow student, or someone at a social event, initiating a conversation can form a new friendship or professional connection. These moments of connection can significantly improve your mood and brighten the other person’s day.
Ending Loneliness Together advises remembering the person’s name when you meet someone new. Saying their name as you converse signals that they have your full attention. It shows interest in the other person’s words, creating a sense of rapport and trust.
4. Adopt a pet.
Pet ownership nourishes social wellbeing because it provides opportunities for interactions. A Plos One study of four cities, including Perth, shows pet owners get to know people in their neighbourhood more than non-pet owners. Around 40% of them also report receiving social support (from emotional to informational) from people they met through their pet.
Caring for a pet helps to reduce feelings of loneliness and social isolation. It can be vital for older adults with limited social opportunities. According to the National Institute on Ageing, pet adoption may lower stress and blood pressure.
5. Plan more face-to-face interactions.
Social media is a wonderful tool for keeping in touch with family and friends. But online friendships do not always lead to deep and strong relationships.
With a face-to-face conversation, you pick up on facial expressions, body language, and tone of voice. These cues help you better understand the other person’s message, get to know them better and build a more trusting relationship.
Face-to-face interactions teach you how to communicate effectively, especially when you’re shy or find it difficult to make small talk. It can also help improve your social confidence when you’re anxious.
Choose to Prioritise Relationships
Finding ways to connect with more people requires intention and often asks you to step outside your comfort zone. You can start by seeking out interactions or groups with similar interests or experiences. Spending time with like-minded individuals can provide an immediate sense of belonging and lifts your confidence.
Do you feel intimidated to initiate small talk? It can help to explore the reasons so that you can act. For example, if crooked teeth seriously affect your ability to engage in social situations, it is worth considering orthodontic solutions like aligners from ClearCorrect, which are reliable, comfortable, and nearly invisible. A confident smile has so many social benefits. Remember, though, that close friendships can happen regardless of physical appearance.
You ultimately decide the human connection that brings you greater life satisfaction. So start with a simple hello and offer your name and a smile. Sometimes that’s all it takes to tend to your social health.
References:
Ending Loneliness. (2018). What to do if you feel lonely. endingloneliness.com.au.
Holt-Lunstad, J., Robles, T. F., & Sbarra, D. A. (2017). Advancing social connection as a public health priority in the United States. American Psychologist, 72(6), 517–530.
Holt-Lunstad, J., Smith, T. W., Baker, M., Harris, T. L., & Stephenson, D. B. (2015). Loneliness and Social Isolation as Risk Factors for Mortality. Perspectives on Psychological Science, 10(2), 227–237.
How Kindness Fits Into a Happy Life. (n.d.). Greater Good.
Hui, B. P. H., Ng, J. C. K., Berzaghi, E., Cunningham-Amos, L. A., & Kogan, A. (2020). Rewards of kindness? A meta-analysis of the link between prosociality and well-being. Psychological Bulletin, 146(12), 1084–1116.
Kahlon, M., Aksan, N., Aubrey, R., Clark, N., Cowley-Morillo, M., Jacobs, E. A., Mundhenk, R. T., Sebastian, K. R., & Tomlinson, S. (2021). Effect of Layperson-Delivered, Empathy-Focused Program of Telephone Calls on Loneliness, Depression, and Anxiety Among Adults During the COVID-19 Pandemic. JAMA Psychiatry, 78(6), 616.
Loneliness and Social Isolation — Tips for Staying Connected. (n.d.). National Institute on Aging.
Social isolation and loneliness – Australian Institute of Health and Welfare. (2021, September 16). Australian Institute of Health and Welfare.
The GenWell Project. (2022, December 3). Kasley Killam – The Future of Health is Social [Video]. YouTube.
Wood, L., Martin, K., Christian, H., Nathan, A., Lauritsen, C., Houghton, S., Kawachi, I., & McCune, S. (2015). The Pet Factor – Companion Animals as a Conduit for Getting to Know People, Friendship Formation and Social Support. PLOS ONE, 10(4), e0122085.
