As the International Day of Friendship approaches on July 30, it’s a good time to reflect on what our friendships mean to us.
Beyond companionship and laughter, friendships offer a wealth of health benefits that rival the effects of exercise, diet, and sleep. Research consistently shows that strong social ties can help us live longer, manage stress better, and experience greater mental wellbeing.
Studies over the last two decades have built a compelling case: people with strong friendships are more satisfied with their lives and are less likely to suffer from anxiety, depression, and chronic health conditions. A major analysis by psychologist Julianne Holt-Lunstad found that social isolation increases the risk of early death by ~30% – on par with known health risks like smoking and obesity.
Friends help up regulate our emotions. Conversations with a supportive friend can lower blood pressure and reduce heart rate during stressful tasks. Even our perceptions change: one study found that people judged a steep hill as less daunting when standing next to a friend.
It’s not just our hearts that benefit – our brains do, too. Neuroscience studies have found that close friends show similar patterns of brain activity, especially in areas linked to motivation, reward, and attention. In other words, the way we think, feel, and experience the world is shaped by who we spend time with. This neurological ‘tuning in’ could help explain why time spent with good friends often feels more energising and restorative than other social interactions.
Loneliness is a public health issue
On the flip side, a lack of meaningful social connection comes with serious risks. Loneliness has been linked to increased rates of heart attack, stroke, and cognitive decline. Alarmingly, the number of people reporting they have no close friends has risen significantly in the past few decades, especially among younger adults.
On that note, social isolation was a growing problem even before the Covid-19 pandemic. With more people spending increasing amounts of time using smart devices and being online, casual social contact has declined, leaving many feeling disconnected and emotionally fatigued.
You don’t need a packed social calendar to experience the benefits of socialising. Even brief interactions with acquaintances – a friendly chat with the barista or a nod to a neighbour on your morning walk – can lift your mood and build a sense of community. Psychologist Gillian Sandstrom calls these “weak ties” (a.k.a. acquiantances), and her research shows they’re vital to our daily wellbeing.
On days when people interact with more acquaintances than usual, they report feeling happier and more socially connected. It’s a reminder that even small, positive moments with others can have a big impact.
Creative ways to strengthen friendships
Many people might default to “checking in” messages – and this can be helpful in maintaining connection – but maintaining connection doesn’t have to mean constant conversation. Here are a few creative ways to keep friendships alive:
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Build micro-rituals: Create recurring, low-pressure habits – like exchanging a one-song playlist every Friday, or sending each other interesting photos or reels. These rituals give friendships a sense of rhythm and presence.
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Offer specific help: Instead of saying “Let me know if you need anything,” try “Would you like me to rehearse that presentation with you?” or “I can look over your CV this weekend.” Offering specific help shows we’re invested in the other person’s world and their circumstances.
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Share space, not just stories: Invite a friend over to read, study, or work together in silence. Companionship doesn’t need to be performative – sometimes, just being in the same room is enough.
Friendship isn’t just a pleasant extra – it’s one of the most powerful predictors of health and longevity. As we mark the International Day of Friendship later this month, it’s worth thinking about the ways we show up for our friends – and how they show up for us.