The Power of Friendship

You’re not meant to go through life alone. Healthy friendships are more than fun—they’re essential to your mental well-being. They boost happiness, lower stress, improve health, and can even help you live longer.

The Science Behind Friendship

Science backs this up. Studies show that being in close friendships is linked to fewer depressive symptoms across the lifespan—sometimes even more so than romantic relationships. One long-term review found that adult friendships strongly predict overall well-being.  1 2 3 4

But it doesn't stop at mental health. The CDC tells us how social connection can lead to longer, healthier lives. It helps manage stress and protects against heart disease, stroke, dementia, and even poor sleep. A massive WHO report recently confirmed that strong social connections reduce early death risk while loneliness contributes to around 871,000 premature deaths each year. 5

These benefits aren’t just emotional. High-quality friendships affect your biology. They lower inflammation, reduce cortisol (the stress hormone), and boost oxytocin, the chemical that calms us and deepens human connection. One landmark study even reported that lacking social ties is worse for your health than smoking or obesity. 6 7

Why Friendships Feel So Good

Friendships feel good because they support us emotionally and physically. They give us a sense of belonging. They help us buffer stress. And they encourage us to build healthier habits, like exercising more or seeing a doctor when needed. Friends cheer us on, comfort us when we fall, and give us someone to laugh with. That emotional safety net is priceless.

A Personal Moment

Since my husband and I travel a lot, we are frequently separated.  So, my friends are extremely important for my sense of social connection. I usually reach out to them for prayer, but mainly just to spend time together.

That’s the beauty of friendship. It doesn’t have to be complicated. Sometimes, just being present makes all the difference.

Building Adult Friendships Takes Effort

Of course, building and maintaining friendships as an adult takes effort. Unlike childhood, we don’t bump into potential friends at recess or in homeroom. Adult friendships require intentionality. You have to reach out, make plans, show up. And yes, it’s worth it.

Simon Sinek once called friendship the "ultimate biohack." I agree. Research continues to show that consistent effort matters. Sending a quick text, planning a simple walk, and showing up when it counts. These small gestures build connection and resilience over time.

Take Inventory of Your Circle

So let me ask you: who’s in your circle? Do you have three to five close friends you could call right now? Do you have someone who helps you feel seen and safe? If not, that’s okay. The good news is you can start today.

Here are a few easy ways to strengthen or grow your friendships:

• Message someone and say, “Thinking of you. Want to grab coffee?”
• Plan a walk, a hike, or a healthy meal together.
• Invite a small group over for game night or a simple dinner.
• Join a class or group doing something you enjoy.
• Reconnect with an old friend you haven’t talked to in a while.

These tiny steps can make a big difference in your mood, your energy, and your sense of belonging.

Your Simple Action Step

Your action step today is simple: pick one person in your life and reach out. Text them. Call them. Ask them to go for a walk, share a meal, or do something fun and healthy together. Then see how you feel afterward.

Friendship is a gift. Not just to be enjoyed, but to be cultivated. It’s medicine for the mind and body. And you don’t have to wait. You can start building stronger, healthier connections right now.