Social wellness, often overlooked in favour of physical or mental health, is a critical pillar of overall wellbeing. As humans, we are wired for connection, and meaningful social interactions are not just enjoyable but essential for maintaining a healthy and balanced life. Whether it’s fostering friendships, strengthening family bonds, or engaging in community activities, improving your social wellness can positively impact everything from your mood and stress levels to your longevity.
If you feel disconnected or are looking for ways to enhance your relationships, here are 10 practical ways to improve your social wellness and build a stronger, more fulfilling support network.
Spend Time with Trusted Friends and Family
Regularly connecting with those you trust and care about creates a sense of security, belonging, and emotional stability. Having a support system to share your thoughts and feelings with can reduce stress and improve your overall mood.
Why It Matters: Sharing concerns or even celebrating small victories triggers the release of oxytocin – “the cuddle hormone” – which reduces stress and fosters emotional connection.
What You Can Do:
Schedule weekly meetups or walks with close friends or family.
Make time for regular catch-up calls or video chats if you live far apart.
Rekindle old friendships by reaching out to someone you haven’t spoken to in a while.
Join a Group or Club That Interests You
Engaging in community activities or interest-based groups is a great way to meet new people while participating in something you love. Whether it’s a fitness group, book club, or hobby-based meetup, being part of a community fosters belonging and purpose.
Why It Matters: Group activities promote bonding, reduce stress, and provide an opportunity to share experiences. People with strong social networks often experience greater resilience and a lower risk of chronic illnesses.
What You Can Do:
- Explore local groups or classes like yoga, art workshops or book clubs.
- Join recreational sports leagues or walking groups to stay active while meeting others.
- Volunteer for a local cause where you can give back and connect with like-minded people.
Make Time for Nature-Based Social Activities
Spending time outdoors with others combines the benefits of nature with the positive effects of social interaction. Whether it’s hiking with friends, joining an outdoor fitness class, or simply walking through a park, you’ll feel refreshed and more connected.
Why It Matters: Communing with nature has proven effects on lowering cortisol (stress hormone) levels, improving mood, and enhancing focus. Sharing this experience with others deepens connections and boosts overall wellbeing.
What You Can Do:
- Plan regular nature walks with friends or family.
- Organise outdoor gatherings, like picnics or hikes, to spend quality time together.
- Bring nature indoors – consider adding plants to your home to create a calming environment.
Participate in Regular Group Exercise
Group exercise, such as fitness classes, group runs, or team sports, combines the benefits of physical movement with the social boost of being part of a group. It’s a fun way to stay active while building connections.
Why It Matters: Exercising in a group creates a sense of community and accountability while triggering feel-good hormones like endorphins and oxytocin.
What You Can Do:
- Sign up for group exercise classes like group cycling, yoga, or HIIT.
- Join recreational sports teams or running clubs.
- Invite a friend to join your workout routine – exercising together can strengthen bonds.
Volunteer to Give Back to the Community
Volunteering offers a unique opportunity to connect with others while making a positive impact. Helping others not only strengthens your social bonds but also provides a sense of fulfilment and purpose.
Why It Matters: Altruistic acts release dopamine and oxytocin, creating feelings of happiness and connectedness. Volunteering also promotes empathy and reduces feelings of isolation.
What You Can Do:
- Offer your time at a food bank, shelter, or local charity.
- Mentor someone in your field or share your skills to help others.
- Look for opportunities to participate in group events, like community cleanups or fundraising efforts.
Share Responsibilities or Depend on Others
Having others depend on you – whether it’s caring for a pet, mentoring a colleague, or helping a family member – creates purpose and strengthens your relationships. In turn, relying on others helps you build trust and a sense of interdependence.
Why It Matters: Being responsible for others or sharing tasks strengthens emotional bonds and boosts self-esteem. Studies show that caregiving roles can lower depression and improve overall wellbeing.
What You Can Do:
- Adopt a pet to enjoy companionship and responsibility.
- Participate in mentorship programs to help others grow while fostering mutual respect.
- Join teams or hobby groups where mutual dependence and accountability strengthen connections.
Practice Active Listening
One of the most valuable ways to build deeper relationships is by being fully present when someone is speaking. Active listening fosters trust, understanding, and stronger emotional bonds.
Why It Matters: Listening attentively makes others feel valued and heard, enhancing both your relationships and overall social wellness.
What You Can Do:
- Put away distractions (like phones) when engaging with someone.
- Ask follow-up questions to show interest in their thoughts and feelings.
- Offer empathy and understanding, even if you don’t have all the answers.
Celebrate Others and Express Gratitude
Acknowledging someone’s efforts, achievements, or presence in your life strengthens bonds and spreads positivity. Giving praise and showing gratitude reinforces emotional connections while fostering a supportive atmosphere.
Why It Matters: Positive reinforcement releases dopamine (the “feel-good” hormone) and strengthens trust within relationships.
What You Can Do:
- Express your appreciation verbally or with a handwritten note.
- Celebrate milestones – big or small – with friends and family.
- Acknowledge others’ efforts at work or in group settings.
Use Technology to Connect (Thoughtfully)
While overuse of technology can contribute to social isolation, it can also be a powerful tool for maintaining relationships, especially when distance is a factor. Use it intentionally to stay connected.
Why It Matters: Video calls, group chats, and social media (when used positively) help maintain bonds across time and distance.
What You Can Do:
- Schedule regular video chats or phone calls with distant friends or family.
- Use social media to reconnect with old friends or share meaningful updates.
- Join online communities that align with your interests.
Set Boundaries and Prioritise Social Time
In a busy world, it’s easy to let social connections take a back seat. Setting boundaries with work, devices, or other distractions can help you prioritise meaningful relationships.
Why It Matters: Scheduling time for social wellness ensures that it remains a consistent, intentional part of your life.
What You Can Do:
- Dedicate time each week for social activities or family gatherings.
- Avoid overcommitting to work or other obligations that drain your energy.
- Be present during social interactions – put devices away and focus on the moment.
Social Wellness as a Pillar of Health
Just like exercise, sleep and nutrition, social wellness requires regular effort and intentionality. By prioritising meaningful connections, participating in group activities, and giving back to your community, you’ll nurture your emotional and physical health while fostering a sense of belonging.
Start small – schedule a drink with a friend, join a local group, or spend more time outdoors with others. Over time, these actions will lead to improved mood, reduced stress, and a happier, more fulfilling life.
Social wellness isn’t just about having people around you; it’s about creating genuine, supportive connections that enrich every aspect of your health. Take the first step today and watch how it transforms your overall wellbeing.