Feeling disconnected from other people doesn’t just affect your mood. The U.S. Surgeon General has warned that chronic loneliness can be as harmful to health as smoking up to 15 cigarettes a day.
Here’s what social connection is, why so many Americans struggle with it, and how to strengthen it.
Social connection, social isolation, and loneliness
The World Health Organization (WHO) defines social connection as the way we relate to and interact with others. It includes everything from close friendships and family relationships to short conversations with neighbors, coworkers, and other people we encounter in daily life.
Having few relationships and little contact with others can lead to social isolation and feelings of loneliness or disconnection.
Worldwide, one in six people experience loneliness, according to WHO. More than 40 percent of Americans said they experience loneliness at least sometimes, according to the U.S. Census Bureau. Closer to home, a poll of southeastern Pennsylvania residents conducted by Independence Blue Cross (IBX) found that more than one-third sometimes or always feel a lack of companionship or social connection.
Health effects
Research shows that people with weak social connections are more likely to develop health problems. Poor social relationships have been linked to a 29 percent higher risk of heart disease, a 32 percent higher risk of stroke, and about a 50 percent higher risk of dementia in older adults.
Loneliness can also take an emotional toll. People who frequently feel disconnected from others are more than twice as likely to develop depression as those who feel socially connected, and many describe loneliness as a source of ongoing stress, sadness, and emotional exhaustion.
Who’s affected and why?
People of all ages can feel lonely or disconnected, but the reasons can look different depending on where you are in life.
For older adults, retirement, health problems, or losing friends and family members can make it difficult to stay socially connected. Things like limited mobility or not getting out as often can also lead to spending more time alone.
Young adults often report feeling lonely, too. Even though they’re constantly connected through phones and social media, those interactions don’t always provide the same sense of connection as spending time with people in person. The COVID-19 pandemic also disrupted social lives during important years for building friendships and relationships.
For many adults, making and keeping friends can become more challenging over time. Between work, family responsibilities, and busy schedules, it’s hard to find time to socialize or meet new people.
What to do
One of the easiest ways to strengthen social connections is to stay in touch with people you already know. A text, phone call, or visit with a friend or family member can help you feel more connected.
If you’re looking to expand your social circle, building connections often starts small. Seeing the same people regularly at a class, community event, volunteer activity, or local group can make it easier to start conversations and form relationships over time.
Hobbies can also be a great way to meet people. Join a running group, book club, class, or sports league to connect with people who share your interests. Online groups can also help you find people with similar hobbies or experiences.
Community involvement can be another path to connection. Volunteering at a food pantry, animal shelter, or community event allows you to meet new people while supporting a cause you care about. Faith communities, neighborhood groups, libraries, and other local organizations can also provide opportunities to build relationships.
If you’re feeling lonely or disconnected, consider talking with your doctor or a mental health professional. They can help you understand what’s causing those feelings and connect you with local resources or support groups.
Resources for building connections
In response to what the Surgeon General called a “loneliness epidemic,” IBX launched Better Together, a campaign designed to help people build stronger relationships and create a culture of connection. The initiative includes resources to help combat loneliness in Bucks, Chester, Delaware, Montgomery, and Philadelphia counties.
A final thought
Building social connections doesn’t always require making new friends right away. Sometimes it starts with a phone call, a conversation with a neighbor, a volunteer opportunity, or simply showing up consistently to an activity you enjoy.
Remember, even the smallest interactions can grow into meaningful relationships over time.