Integrative Medicine supports your daily self-care habits by giving you more direction in your overall health. We’ll look into habits that can change how you feel about yourself.
Social support improves resilience in times of stress, better follow-through with self-care treatments, and provides resources needed to make better decisions. As Americans trend towards less and less time spent interacting with their social circles (4), it is important to remain intentional about interacting with loved ones and the local community.
Mental Health and Perceived Stress
Stress is a powerful predictor of worsening anxiety, depression, and harmful behaviors (1). Stress is not only based on the objective nature of an event (harm, unpredictability, constraints, trauma, etc.), but also the evaluation of available resources– including social support. When people have access to emotional support, practical assistance, informational guidance, and companionship, they are more likely to view a stressful event as more manageable (1). Building social support is often challenging, as it requires both the patience to build relationships over extended time periods and healthy emotional/social development to create reciprocal, safe, and caring relationships.
Excessive screen time is an increased concern for overall social development. If social development is stunted, people may struggle to make and maintain social relationships that are critical to their overall resilience. “Screen time can limit opportunities for face-to-face interaction, which can lead to social isolation and loneliness. It can also interfere with cognitive development, particularly among young people. Excessive screen time can reduce attention span, decrease creativity, and limit problem-solving abilities” (4).
While many people can find informational guidance and emotional support online, true companionship and practical assistance are near exclusive to developed in-person relationships. Close relationships are the most impactful on your perception of stress during a difficult event (2). If close relationships are nonexistent (or unsupportive), negative mental health outcomes increase. Extended social circles can improve overall support, but the total size of a social circle is less important than their ability to provide emotional and practical help, especially with self-esteem support and quality, personalized advice (2).
Physical Health Risks of Isolation
“The effect of social support on life expectancy appears to be as strong as the effects of obesity, cigarette smoking, hypertension, or level of physical activity.” (2). Social support promotes quality coping strategies and improves neurobiological factors, which help improve physical health. Prolonged stress increases cardiac risks, hormonal imbalances, and dampens immune responses which can play a large factor in many chronic conditions (2).
Social Isolation Increases Morbidity and/or Premature Mortality in (2,3):
- Heart disease
- Type 1 & 2 diabetes
- Stroke/cerebral vascular diseases
- Cancer
- Multiple sclerosis
- Rheumatoid arthritis
- PTSD
- Depression
Objective isolation (being alone) increases health risks more than felt loneliness (3). Those who live alone have increased health risks, especially with isolated senior living conditions or those with preexisting diagnoses, as health risks compound upon isolation effects. While there are benefits to temporary solitude for rest and recovery, chronic time alone increases isolation risk factors (3).
When a parent looks at their infant or a person hugs their spouse, the brain produces more oxytocin. Increased oxytocin likely promotes a healthier response to stress and improves the ability to care for others (2). Humans increase oxytocin levels when we spend time connecting with close loved ones. One potential way to improve resilience, chemically, is spending more time with a close, safe, and caring community.
Ways To Improve Your Social Wellness
Consider adding small community interactions, like grocery shopping in-person or booking physical appointments to increase the likelihood of running into a friend, family member, or acquaintance. These small interactions decrease risk factors (3). Other clubs, activities, and communities also increase your community interactions. Join a positive community or volunteer group, a church or religious group, or hobby groups such as bird watching, biking, hiking, crafting, reading, athletic clubs, performance groups, or any other special interest groups who meet in-person.
If possible, consider ways of resting and relaxing with loved ones who are calm, safe, and caring. Parents benefit from improved social circles, not only for a support system during stressful times, but also as a way to show their children how to build safe and healthy social relationships and reciprocal care systems. Invest in your community and cultivate transparent communication to help improve everyone’s social wellness.
People who are emotionally intelligent, able to understand or learn your specific stressors, and provide comfort are especially important when considering health diagnoses. Contact Dr. Lisa Mainier for personalized wellness plans created with care and whole-body understanding as part of your ongoing support team.
Sources:
- Acoba E. F. (2024). Social support and mental health: the mediating role of perceived stress. Frontiers in psychology, 15, 1330720. https://doi.org/10.3389/fpsyg.2024.1330720
- Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practice. Psychiatry (Edgmont (Pa. : Township)), 4(5), 35–40. https://pmc.ncbi.nlm.nih.gov/articles/PMC2921311/
- Holt-Lunstad J. (2024). Social connection as a critical factor for mental and physical health: evidence, trends, challenges, and future implications. World psychiatry : official journal of the World Psychiatric Association (WPA), 23(3), 312–332. https://doi.org/10.1002/wps.21224
- Devi, K. A., & Singh, S. K. (2023). The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being. Journal of education and health promotion, 12, 413. https://doi.org/10.4103/jehp.jehp_447_23