Cultivating your social support network
If you want to improve your mental health and your ability to combat stress, surround yourself with at least a few good friends and confidants. Here are some ideas for building your social network:
- Volunteer. Pick a cause that's important to you and get involved. You're sure to meet others who share similar interests and values.
- Join a gym. Incorporating physical fitness into your day is an important part of a healthy lifestyle. You can make friends while you exercise too. Look at gyms in your area or check the local community center. Or, start a walking group at work or at your church.
- Go back to school. A local college or community education course puts you in contact with others who share similar hobbies or pursuits.
- Look online. The newest generation of social networking sites can help you stay connected with friends and family. Many good sites exist for people going through stressful times, such as chronic illness, loss of a loved one, new baby, divorce and other life changes. Be sure to stick to reputable sites, and be cautious about arranging in-person meetings.
Give and take: The foundation of social networks
A successful relationship is a two-way street. The better a friend you are, the better your friends will be. Here are some suggestions for nurturing your relationships:
- Stay in touch. Answering phone calls, returning emails and reciprocating invitations let people know you care.
- Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return.
- Be a good listener. Listen when your friends are speaking. Find out what's important to your friends. You might find you have even more in common than you think.
Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and emails. Save those high-demand times for when you really need them.
And while sharing is important, be wary of "oversharing" information that's personal or sensitive, especially with new or casual acquaintances and on social networking sites.
- Appreciate your friends and family. Take time to say thank you and express how important they are to you. Be there for them when they need support.
The bottom line
Remember that the goal of building your social support network is to reduce your stress level, not add to it. Watch for situations that seem to drain your energy. For example, avoid spending too much time with someone who is constantly negative and critical. Similarly, steer clear of people involved in unhealthy behaviors, such as alcohol or substance abuse, especially if you've struggled with addictions.
Taking the time to build a social support network is a wise investment not only in your mental well-being but also in your physical health and longevity. Research shows that those who enjoy high levels of social support stay healthier and live longer. So don't wait.
Start making more friends or improving the relationships you already have. Whether you're the one getting the support or the one doling out the encouragement, you'll reap a plethora of rewards.
April 16, 2015
See more In-depth
- Stress management: How to strengthen your social support network. American Psychological Association. http://apa.org/helpcenter/emotional-support.aspx. Accessed March 18, 2015.
- Umberson D, et al. Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior. 2010;51:S54.
- Seaward BL. Additional coping skills. In: Essentials of Managing Stress. 3rd ed. Sudbury, Mass.: Jones & Bartlett Publishers; 2014.
- Sood A. Your tribe: Seed and feed. In: The Mayo Clinic Guide to Stress-Free Living. Cambridge, Mass.: Da Capo Press/Lifelong Books; 2013.
- Sood A. Week 8: Relationships. In: The Mayo Clinic Handbook for Happiness. Cambridge, Mass.: Da Capo Press/Lifelong Books; 2015.
- Making and keeping friends: A self-help guide. Substance Abuse and Mental Health Services Administration. http://store.samhsa.gov/product/Making-and-Keeping-Friends-A-Self-Help-Guide/SMA-3716. Accessed March 13, 2015.