Social Connectedness: The Complete Guide

What is social connectedness?

According to studies in neuroscience, social connection is the experience of feeling close and connected to others. It involves feeling loved, cared for, and valued, and forms the basis of interpersonal relationships.^[1]

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Ways to improve social connectedness

Building a support network takes time and courage, especially if you have been feeling isolated. Here are practical ways to cultivate deep, meaningful relationships:

• favorite 1. Do something you love Studies have shown that working on hobbies on a day to day basis improves your amounts of social connectedness. As you grow more in your hobbies, this can lead to interacting with other people who are interested in the same work as you are. Hobbies lower blood pressure, your total cortisol and give you a perception of better physical functioning.^[5]
• explore 2. Step out of your comfort zone It is okay to feel social anxiety when trying to make new connections. A great way to do this is by reframing stress. Physically, there's actually no real difference between excitement and anxiety. What it comes down to is how you label it. Seek therapy if needed (CBT can help).^[7]
• hub 3. Look for different connections People you could interact with come in all types of contexts. This can be your family, close friends, people in school or volunteer groups. Through interacting with these various groups, you start branching out which leads to more interactions.
• phonelink_off 4. Reduce screen time We're sure that this is one that you've heard before, but it does have some evidence behind it! Screen time use has been linked to exacerbating an already poor social environment.^[6]
• healing 5. Be prepared for ruptures With great social connections, can also come ones which don't go too well. This is to be expected, but it shouldn't be a deterrent for you. These connections can be seen as learning experiences to let you know what to avoid in the future.
• handshake 6. Learn how to manage conflict Oftentimes, relationships can get estranged when both sides don't want to settle any issue. Taking that step to address the issue can help retain and even flourish your current relationships.
• self_improvement 7. Get to know yourself better Learn to love yourself and enjoy spending time with yourself. Examine your reactions to events, keep a journal, and picture your perfect day. This will help you to enjoy spending time with others.
• event_available 8. Taking initiative A lot of times, we have friends or family who we could meet up with, but don't actually have any plans with them. Taking the initiative to set up a plan can go a long way, turning into weekly or monthly events.
• celebration 9. Emphasise the smaller details Starting a conversation with someone after wishing them for their birthday or any other event of theirs, like a big win, can go a long way in making a deeper connection with them.
• hearing 10. Listen Listening to the person speaking and bringing up what they spoke about later shows you care. Improve listening skills by maintaining eye contact, asking questions, and summarising what they said.

References & Citations

1. Social neuroscience and health (Eisenberger & Cole, 2012)
2. Effects of social isolation during pandemic (Clair et al., 2021)
3. Suicidal thoughts and behaviors and social isolation (Calati et al., 2019)
4. Social Relationships and Sleep Quality (Kent et al., 2015)
5. Enjoyable leisure activities with well-being (Pressman et al., 2009)
6. Screen time and psychological well-being (Twenge & Campbell, 2018)
7. State anxiety and affective physiology (Smith et al., 2005)
8. Prospective Associations Between Social Connectedness and Mental Health (Weziak-Bialowolska et al., 2022)
9. Immune Pathways Linking Social Relationships With Health (Leschak & Eisenberger, 2019)
10. Social support and resilience to stress (Ozbay et al., 2007)
11. Impact of Social Isolation and Loneliness on Mental Health (Loades et al., 2020)