Want Better Mental Health? Connect With Your Community

Do you know that in the last 20 years, people went from having three close connections to having two close connections? That’s a problem! When we have strong social connections in our lives, research has found we live longer than isolated people. There are other mental and physical health outcomes attributed to social connections, including an increased immune system, less heart disease and diabetes, decreased depression and anxiety, and even a better memory (Kannan & Veazie, 2023).

As a researcher of social connectedness, I am often asked, “How can I create better connections in my life?” It seems like a straightforward question, but my typical response is, “tell me more about what kind of connections you are looking to create?” Feeling connected to another person is very different from feeling connected to your community. Honestly, we need both, and one is not more important than the other.

Research demonstrates that we are happier when we have three to five strong ties (deep connections). Additionally, we have the capacity to have up to 150 weak ties (friends, co-workers, classmates, or social media connections). It’s the combination of strong ties and weak ties that creates a happy, healthy human being (Granovetter, 1973).

Sometimes social connections are about individuals, and sometimes they are about networks and communities. When we talk about individual connections, we look for a support system to help us in times of need. When we talk about community connections, we look for a sense of belonging. According to Healthy Places by Design, an organization committed to creating well-being at the community level, “people living in socially connected communities are more likely to thrive because they feel safe, welcome, and trust each other.”

Many people struggle with having those three to five strong connections in their life, thus, when they need support, they end up in a crisis and involved in government systems such as food stamps, HUD housing, or the child welfare system. One way to build those three to five strong connections is to engage in developing community social capital.

What’s Social Capital?

Have you ever been involved in a group, sports team, or community of co-workers? Just by virtue of having access to others, you were able to ask for advice, seek support, or maybe even benefit from a connection—that’s social capital. If you reflect on that situation, did having relationships with others help you solve your problem? Research demonstrates that just by thinking you have someone to turn to (perceived support), you have better mental health.

These days, in communities all over the world, people are struggling with their mental health. Some communities have taken matters into their own hands and are using social capital to address community mental health. In Africa, there is a program called Friendship Bench where local “grandmothers” are trained in mental health interventions. The intervention involves sitting on community benches and being available for people in need to join them in conversation. This is an amazing example of social capital—they are taking the strengths in the community (the “grandmothers” who have time and experience) and creating an opportunity to support others in need.

Now, ask yourself this question: How do you think the “grandmother” feels about being a part of Friendship Beach? Not only is she helping someone in need, but she is also part of a solution to improve mental health—and she belongs to an important movement in the community. A similar program is available in the United States, called Sidewalk Talk. Programs like these utilize something called “abundance thinking,” which is a mindset that focuses on community assets rather than on deficits. It is the belief that there are enough resources available and more than enough creativity and wisdom to meet our needs. We build social capital when we recognize, celebrate, and reinforce assets inherent in local communities and acknowledge that every resident has assets and the ability to lead their own change.

Building social capital starts with individual contributions. There are so many ways to build social capital. Here are just a few:

• Make time to connect with people: When we take the time to learn about people, we create a connection that can support future community growth.
• Follow through and get things done: People want to work with others who are dependable and hardworking.
• Be positive and optimistic: Say yes to invitations to participate in community efforts, boards, and organizations.
• Express gratitude: Gratitude strengthens bonds between people, deepens trust, and expands social capital. People want to be around others who see them, appreciate them, and value their contributions.
• Return the favor: Reciprocity is an important component of building relationships.
• Invite others to participate: Enlist others along the way and help others build relationship networks.

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Building relationships, connections, and social capital takes time and energy. When people invest their time and assets to help the greater good, communities become stronger, create tighter bonds among residents, and build support to sustain change. Having these connections creates better mental health for individuals as well as the community. Together we can change the narrative on mental health.