As my psychology lecturer used to say at the beginning of every single lecture, “As humans, we are social creatures.” It was his favourite catchphrase because it was true. So much of what we learnt in social psychology came back to this basic human need for connection and our relationships with others.
A large body of research consistently highlights the role of social engagement as a protective factor for mental health and wellbeing.
Sometimes though, catching up can feel exhausting and high pressure. As an introvert myself, I often feel this way!
The good news is that socialising doesn’t have to mean sitting across from someone and talking continuously. Engaging in a shared activity can take some of the pressure off having to think of things to say, while still allowing you to enjoy the company of another person.
We’ve put together a small list of practical ways to help you feel a little more connected to the people around you:
Attend community events: Markets, talks, workshops, libraries are free and so often they have plenty of events and clubs!
Join something recurring: A weekly fitness class, book club, hobby group or faith group.
Reach out intentionally: When you have the thought, “Oh, I should check in on that person,” try to do it straight away or set yourself a reminder.
Create a ritual: For example, Sunday walks with a friend, monthly dinners, group study sessions. One thing I’ve learned over time is to keep reaching out, even if people can’t make it every time. That is okay and normal with our often-busy adult lives. So, send the text, suggest the walk, invite someone along for errands.
It can be much simpler than these suggestions too like saying hello to your neighbour (or maybe bringing in their bins!), having a quick chat with your barista, making eye contact, or simply smiling at someone as you pass on a walk. Small acts of connection or kindness can make someone else’s day a little easier and that’s a win for everyone.
At the end of the day, it doesn’t have to be fancy. Coffee can be simple, instant coffee is fine and dinner doesn’t have to be aesthetic or Instagram worthy! Your house doesn’t have to be perfect either. Keeping things low-effort can actually make it easier for people to show up as they are.
Whilst community can be incredibly supportive for our mental health, it isn’t always a replacement for professional support when we’re struggling. Sometimes, we may need the additional support that therapy can provide. Wishing you all the best out there, you never know where one small interaction might lead, and here’s hoping you finally get those plans out of the group chat!
Haslam et al. — the research behind the UQ article
Haslam, S. A., Fong, P., Haslam, C., Cruwys, T., & Steffens, N. K. (2024). Connecting to community: A social identity approach to neighborhood mental health. Personality and Social Psychology Review, 28(3), 251–273. https://doi.org/10.1177/10888683231216136
Australian adults protective factors review
Heinsch, M., Wells, H., Sampson, D., Wootten, A., Cupples, M., Sutton, C., & Kay-Lambkin, F. (2020). Protective factors for mental and psychological wellbeing in Australian adults: A review. Mental Health & Prevention, 20, 200192. https://doi.org/10.1016/j.mhp.2020.200192
Community engagement and mental wellness
Taliana, L. (2023). The role of community engagement in promoting mental wellness. Interdisciplinary Journal Papier Human Review, 4(2), 1–7. https://doi.org/10.47667/ijphr.v4i2.267
