5 Ways Social Connections Improve Your Health

You’ve probably noticed how much better you feel after spending time with someone who fills your cup. And those benefits go far beyond your closest relationships.

Making time to connect with others has been shown to improve heart health, lower stress, decrease depression risk, improve cognitive health, and increase longevity.  

"We often think of social connection as something that's nice to have, but it's increasingly clear that it's a health necessity," says Kristina Anderson, MD, a family medicine physician at Missouri Baptist Medical Center. "And social connection isn't just good for emotional well-being—it's a critical component of physical health. Strong relationships can influence everything from stress levels to heart health. The body responds favorably to positive connections."

How connection supports your health  

Mental health  

Having strong social connections reduces the risk of depression. Regular social interaction—especially at least weekly in-person contact—is associated with substantially lower depression risk. A longitudinal study of over 11,000 adults found that individuals who engaged in in‑person social interaction once or twice per week had about a 36% lower risk of depressive symptoms (7.3% vs. 11.5%) compared to those with only infrequent contact every few months. "Social connection helps counter many of the factors that can contribute to depression, including isolation, chronic stress, and feelings of worthlessness or hopelessness," says Dr. Anderson. "Supportive relationships can provide emotional validation and support during difficult times."

Heart health

People with strong social ties tend to have better heart health because social support helps reduce chronic stress. The effect of “social buffering” and co-regulation also  lowers blood pressure and calms the body. "Chronic loneliness can keep our bodies in a low-grade state of stress," says Dr. Anderson. "Over time, that can contribute to inflammation, elevated blood pressure, and other factors that increase cardiovascular risk. Social support acts as a buffer against that stress response."

Cognitive health  

Cognitive health also receives a boost from social interactions, which stimulate the brain. Conversations, learning from and observing others, and engaging in community activities all stimulate the brain’s neuroplasticity and neural pathways related to memory, attention, and executive function.  

How to make more opportunities for connection

If you’re feeling lonely, you’re not alone. In the United States, 20% of adults report experiencing loneliness. It’s so common that it’s considered an ongoing public health issue. The antidote is simple and accessible: It’s connection.  

Here are five ways to capitalize on the health benefits of connection.

Schedule regular check-ins with loved ones

Be proactive about nurturing your connections—just like you would with exercise or other priorities. Schedule regular calls or visits and use simple reminders to stay consistent. Showing up regularly strengthens your relationships, builds trust, and supports your emotional well-being.  

Join a group

What do you love—playing cards, reading romantasy, knitting, going for a run, or watching Bravo from the couch? Even solo hobbies can turn into connection. From book events to running clubs to trivia nights, there are endless ways to meet people who share your interests. Why not build on what already brings you joy by inviting others? Strong connections reduce stress—so put yourself out there and notice what it does for your body.  

Practice the art of listening

Listening takes intention, but it’s a skill worth building; people remember who makes them feel heard, seen, and interesting. Be that person by offering your full attention, and your network will grow naturally. If you get nervous in new settings, keep a few go-to questions handy. When in doubt, ask about others and truly listen. Feeling heard drives connection, and strong connections support your health. This makes listening one of the simplest ways to build both relationships and well-being.

Engage in shared moments with friends and family

If you enjoy walking in nature, did you know there’s a way to amplify the benefits you get from this activity? Simple: Invite a friend or family member to join. "The nervous system doesn't operate in isolation,” says Dr. Anderson. “Spending quality time with people we trust can help reduce stress, improve mood, and increase emotional stability. Supportive relationships are protective for mental health." Studies  show, too, that people help to calm each other. Spending time around people who fill your cup can calm your nervous system. So, call up a friend or an acquaintance today, and propose connecting. Your brain, body, and heart will thank you.  

Lend a helping hand for the “helper’s high”

Over 75 million people in the U.S. report formally volunteering annually, which is an easy way to connect with others. Doing good also feels good—you may have heard of the “helper’s high,” the chemical reaction that kicks in when you help someone else. If you're looking for a way to make a difference, volunteers are always welcome at BJC HealthCare.