Enhance your Social Connections over the Holiday Season : Dec 2024

Humans are hard wired for social connections, and this has been part of our neurobiology for thousands of years.  From the time we are born, to the end of our life, social bonds have a profound impact on our mental and physical wellbeing. 

Simple social signals such as receiving a smile or verbal approval from a parent, peer, or colleague, sends positive signals to the brain and provides the feeling of safety and acceptance. This helps fulfil our basic human need for belonging.

Social isolation, which is defined by a limited number of social relationships, social roles, and interactions, often leads to the subjective feeling of loneliness.

The negative health effects associated with social isolation and loneliness are significant, including increased risk of depression, anxiety, addiction, heart disease, high blood pressure, type 2 diabetes and dementia.

Studies have shown that individuals who are more socially connected to family, friends and their community are happier, healthier and live longer compared to those who are socially isolated. 

What can you do to improve your social bonds?

Increase in-person social connections with family and friends. 

Create a list of loved ones and commit to reaching out to them during the holiday season. Connect with aging parents, who may be at higher risk of loneliness and its negative impact on health.

Reminisce about positive memories.

Reflecting on happy memories with loved ones has been shown to lower stress levels by reducing cortisol. Dig out old photo albums and relive the good times together!

Share experiences that elicit emotional responses.

Shared non-verbal experiences, like watching a comedy and laughing together, strengthen social bonds over time. Laughter is one of the most universal and contagious ways to create connection.

Engage in group-based social activities around shared common interests.

Consider taking up an activity you enjoy, like dancing or an exercise class. When exercising in a group setting, the coordination and synchronicity with others further increases the release of our feel-good hormone, endorphin. 

Create micro-moments of connectivity with strangers.

Small gestures, like smiling or greeting a stranger, boost happiness in both the giver and the recipient. These micro-connections serve as positive social feedback, providing our subconscious mind with a continuous sense of reassurance.

Practise forgiveness.

Holding onto negative emotions like jealousy or anger keeps our body in a state of stress.  Intentionally practising forgiveness not only makes us feel more in control and at peace, but also strengthens our relationships and improves wellbeing.

Volunteer at charitable organisations or contribute in a meaningful way to your community.

Doing good not only helps others but also boosts our own well-being. Shifting our focus from ourselves to someone in need creates a therapeutic effect for the giver. This effect is even more powerful when actions are taken collectively as part of a group working toward a common goal, fostering a sense of being part of something larger and giving us a deep sense of purpose and meaning.

Take a Digital break: reduce social media use.

While social media has presented new methods of connecting with others, there are down-sides to the overuse of social media, which can inadvertently worsen the feelings of isolation and loneliness. Additionally, social media can monopolise our attention, often interfering with in-person interactions.

Did you know? We smile 30% less when our phone is present.

Even when we're not actively using our phones, their simple presence creates less meaningful connections, leading to decreased relationship satisfaction. Most adults can reach their phone without moving their feet, 24 hours a day.  Try to reflect on how this could be interfering with your relationships. 

The holiday period is an ideal time to strengthen existing connections, create new ones and implement measures for a digital detox.

Happy Holidays!

Disclaimer:
The content in this article is for general informational purpose and is not meant to replace or substitute for professional medical advice, diagnosis or treatment.  Always consult a qualified healthcare professional with any questions or concerns about your health.

References :

1. Martino J, Pegg J, Frates EP. The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness. Am J Lifestyle Med. 2015;11(6):466-475.
2. MR Delgado, DS Fareri, LJ Chang. Characterizing the mechanisms of social connection. Neuron, 111 (2023), pp. 3911-3925
3. Kushlev K., Hunter J. F., Proulx J., Pressman S. D., Dunn E. (2019). Smartphones reduce smiles between strangers. Computers in Human Behavior, 91, 12–16.