Social connectedness and mental health

Social connectedness is more than shared laughs or comforting chats—it’s the sense of belonging and support we gain from our relationships. And it plays a bigger role in mental health than you might think.

But did you know your social connections play a key role in mental health?

Feeling connected may help us manage stress, improve our emotional resilience and even boost our overall sense of happiness. Let’s explore how social bonds might enhance mental and emotional well-being, why isolation can be harmful and how to strengthen your social ties.

What is social connectedness?

At its core, social connectedness is the sense of belonging and closeness we feel with others. It’s about having meaningful relationships—whether with friends, family, colleagues, or your community—that make you feel valued and supported.

Social connectedness doesn’t necessarily mean having a large social circle. It’s about the quality of your relationships. Even a few strong, supportive connections can foster a deep sense of connection and security.

Key aspects of social connectedness include:

• Emotional support: Feeling understood and cared for by others.
• Shared experiences: Participating in activities that build bonds and create memories.
• Sense of belonging: Knowing you’re part of something bigger, like a family, team, or community.

In today’s digital age, virtual connections can also provide a sense of community, especially for those unable to meet face-to-face. However, nurturing quality interactions—online or offline—is key to feeling truly supported.

Social connectedness in Australia

Loneliness is a challenge that affects many Australians, cutting across age groups and experiences. Here’s a snapshot of the key trends from the Australian Bureau of Statistics and the Australian Institute of Health and Welfare:

Who experiences loneliness in Australia?

Loneliness affects 1 in 5 Australians aged 15 and over, with young people (15–24) reporting the highest rates. Interestingly, older Australians (65+) have seen a decline in loneliness over the past two decades, dropping from 23% in 2002 to 18% in 2022.

The impact of COVID-19

During lockdowns, loneliness spiked, with nearly half of Australians feeling disconnected at its peak. Victoria experienced particularly high levels of loneliness during extended restrictions, with feelings of isolation rising in mid-2021.

Long-term trends in loneliness

Over the past two decades, 1 in 6 Australians consistently report feeling lonely, according to the HILDA survey. While there have been slight improvements, the numbers highlight the importance of fostering strong social connections.

How social connectedness benefits mental health

Strong relationships don’t just make life more enjoyable—they can also improve your mental health in measurable ways.

• Eases stress: Spending time with people you trust may lower cortisol, the stress hormone, helping you feel calmer (Source: A).
• Promotes happiness: Social bonds increase serotonin (Source: B) and oxytocin (Source: C), our body’s natural feel-good chemicals, helping to lift your mood and reduce stress.
• Builds resilience: Knowing someone’s in your corner may make life’s challenges more manageable, helping you bounce back from tough times.
• Supports brain health: Regular social interaction keeps your brain active, which may help protect against memory decline and cognitive challenges.

Even small acts, like a friendly smile or a thoughtful message, can brighten your day and create a ripple effect of positivity.

Effects of social isolation

Lack of meaningful connections doesn’t just impact your emotions—it can affect your entire well-being. Here’s how social isolation can take a toll:

• Mental health challenges: Loneliness has been linked with mental health issues (Source: D), which can make it harder to reconnect with others.
• Physical health risks: Research shows chronic loneliness may increase risks related to heart disease and high blood pressure, similar to the effects of smoking or obesity (Source: E).
• Cognitive decline: Isolation may be linked to faster memory loss and reduced mental agility as we age (Source: F).
• Lowered self-esteem: Being isolated for too long often may lead to withdrawal and self-doubt (Source: G).

If you’ve been feeling disconnected, know that you’re not alone. There are steps you can take to rebuild your social ties.

Building and strengthening social connections

Strengthening your social network doesn’t have to feel overwhelming. Small changes may have an impact on your social support. Here are some simple ways to build meaningful connections:

• Reconnect with friends or family: Send a quick message or give someone you’ve been meaning to catch up with a call. These little efforts can spark meaningful reconnections and help rebuild that sense of community.
• Join a group or club: Whether it’s a local book club, sports team, or hobby group, shared interests are a great way to meet like-minded people. Plus, being part of a group helps create a sense of belonging.
• Building a community: Research from the University of Queensland (Source: H) shows that fostering a shared sense of community—whether through neighbourhood groups, sports clubs, or local events—can lower stress, prevent depression, and boost resilience. Small steps like volunteering or joining a group can help you feel more connected.
• Spend time offline: Prioritise face-to-face interactions. A coffee date or a walk in the park can be more fulfilling than a quick online chat and help deepen your connections.
• Practice active listening: Show genuine interest in others’ experiences. A small act like this can create stronger, more meaningful relationships.

Remember, it’s not about knowing loads of people—it’s about the quality of your relationships. A few close, supportive connections can make a difference.

The role of community and support groups

Communities and support groups offer a sense of belonging during challenging times. Whether it’s a mental health support group, a cultural festival, or even workplace networks, these spaces create opportunities to share, learn and grow.

• Mental health support groups: These groups create safe spaces where individuals can share, listen and learn from each other’s experiences. They’re particularly helpful for reducing feelings of loneliness or isolation.
• Local community activities: Events like markets, cultural festivals, or neighbourhood meet-ups are great ways to engage with others in your area.
• Workplace networks: Positive relationships with colleagues can make your work environment more enjoyable and improve your overall sense of well-being.

Whether you’re seeking emotional support or just looking for friendly faces, joining a community can be a meaningful way to connect. Remember, you don’t have to do it all alone.

Potential benefits of social connectedness

The science supports the idea that staying connected can help your mental and physical health. Here’s what research tells us:

• Improved mental health: The CDC notes that strong social ties can reduce the risk of mental health issues (Source: I).
• Longer lifespan: Studies reveal that lack of social connections may significantly affect lifespan(Source: J).
• Better immune function: Connecting with loved ones is linked to a healthier immune system, making it easier to ward off illnesses (Source: L)

These findings are a powerful reminder of how much we gain from nurturing meaningful relationships—not just emotionally but physically.

Take the first step toward connection

Building meaningful connections isn’t just about how it might improve mental health—it’s about embracing a fuller, more joyful life. Start small: reach out to a friend, join a local activity, or spend time with the people you care about. Together, we’re stronger. That’s why we’re here to support your journey toward health and happiness.