The Vital Role of Social Health

Many of us would say we’re doing “all the things” to stay healthy. You eat organic produce and avoid processed foods, go on daily walks, drink plenty of water, and get 8 hours of sleep a night. You may also be prioritizing your mental health by working through challenges with a therapist, meditating, and practicing breathwork. Your physical and mental well-being benefit greatly from your healthy lifestyle. However, there's a crucial aspect that's often overlooked but essential: social health.

The polyvagal theory by Stephen Porges, PhD suggests human beings, through the vagus nerve, are constantly scanning their environment and observing interactions to learn who we can trust (‘safety’) and who feels dangerous (‘danger). When we sense the safe presence and connection with another person by unconsciously and consciously assessing facial expression, the tone of their voice, and their body movement, our autonomic nervous system goes into a ‘neuroception of safety’. This cellular-level connection to safety then engages our parasympathetic nervous system, specifically the ventral vagal branch, and it is this physiological state that enables us to thrive though we don’t have to be in it all day long.

Through polyvagal theory we can establish the importance of social health. Social health refers to the quality of our relationships and our sense of community. It's more than just having friends or family; it's about feeling connected, supported, and valued in meaningful ways. Social connectedness is essential for our emotional and psychological well-being, and it can also significantly impact physical health. Research shows that these connections are not merely beneficial but are as essential as other basic needs.

The Social Health Crisis - an Epidemic of Isolation

Over the past few decades, there's been a decline in the number of close friendships and community participation. Some are even referring to it as an epidemic of isolation. A study in 2018 revealed that 54% of Americans feel that nobody understands them well (Ipsos, 2018). Another recent survey shows the decline in percentages of Americans who have one or more close friends (American Survey Center, 2021). Similar trends have been documented across the globe. Researchers at Gallup discovered that 330 million adults worldwide go at least 2 weeks without any communication with friends or family (Helliwell et al, 2022).

Many people do not fully appreciate how crucial trusted, safe relationships are for their health.

In 2018, a survey conducted in the US and UK revealed that most people significantly underestimated the health benefits of social support compared to other factors like smoking, exercise, and diet. This misconception was particularly pronounced among men and younger individuals. While physical activity and maintaining a healthy weight were perceived as the top predictors of longevity, social connection and support were actually the most critical factors in reducing mortality risk. Surprisingly, a large portion of individuals in the US and UK who frequently feel lonely or isolated do not recognize this disconnection as a serious health issue. Despite the well-known impacts of smoking and lack of exercise, we still have a long way to go in recognizing the importance of human connection for overall health and longevity.

Social isolation is linked to a significant increase in cardiovascular disease, stroke, dementia (50% increase!), and early death (American College of Cardiology, 2023; American Stroke Association, 2022; CDC, 2021).

Why do people not realize how important social health is? 

When you search for health and wellness tips online, you will see the majority discuss diet, exercise, hydration, and sleep. Some will go a step further to talk about mental health. Notably absent from these lists are any mention of relationships. This omission can explain why many people don’t see social connection as a key aspect of health—it simply isn’t part of the common narrative about what it means to be healthy. Most reputable health experts and organizations overlook the role of social health.

When society as a collective starts to view wellness as not just physical and mental but also social, we can redefine what it means to be healthy. This broader perspective can help us to live longer, happier, and healthier lives.

3 Aspects of Health: Physical, Mental, Social
For a more holistic approach to health, we need to differentiate and integrate the three dimensions—physical, mental, and social health. Each has its own focus and goals, but they are deeply interconnected. Polyvagal theory supports the holistic approach to health with how the vagus nerve carries internal and external messages between the body and the brain. 

For instance, physical activities can benefit both physical and mental health by not only increasing oxygen intake and blood circulation but also by sending signals of safety that the body is strong and does not detect any danger during the activity. Therapy can enhance mental and social health by helping people manage social anxiety so they can connect with others in person to not only reduce loneliness but to nourish their nervous systems with social connection and engagement.  

Screen Time: The Illusion of Connection

While technology has transformed the way we communicate and stay connected, it has also introduced challenges to our social health. The paradox of our time is that while we are more connected than ever through our devices, many of us feel more disconnected from each other in meaningful ways. Social media platforms, while designed to keep us connected, often create an illusion of social engagement. We might have hundreds of friends or followers, yet genuine interaction that involves facial expressions, hearing a voice, or observing body movement does not occur.  Scrolling through curated feeds, liking posts, and exchanging brief comments can give a false sense of connection without the depth and emotional support provided by true friendships. While our devices are equipped to connect us instantly, they often replace more meaningful, face-to-face interactions. The ease of sending a quick message can lead to less effort being put into maintaining relationships, resulting in a greater sense of loneliness and alienation.

Social Connection Requires Intentional Effort 

As we navigate the complexities of modern life, fostering social health requires intentional effort. Whether it's scheduling regular meetups with friends, joining local clubs or organizations, or reaching out to a neighbor, every interaction contributes to our social well-being. By prioritizing these connections, we not only enhance our own health but also strengthen our communities.

Think of social health as a proactive and preventive approach. Just like you don't wait for a serious illness to start caring for your body or mind, you shouldn't wait to feel lonely before focusing on your relationships.

Planning social time can be easier for folks who already have a friend to reach out to, but what if nobody comes to mind when you think about reaching out?

For the locals, here are 5 places to make social connections in Austin:

• Enjoy a meal at a community table at Casa de Luz

• Find free community walks and workouts through the SweatPals app

• Volunteer with a local non-profit such as Austin Pets Alive, Keep Austin Beautiful, or Urban Roots

• Sign up for a workshop or class related to your hobbies and interests:

• Spanish classes at The Language House ATX

• Pottery classes at Feats of Clay

• Join a book club at Book People

Therapy Can Help Improve Your Social Health
For many, making the effort to connect with others in person can feel overwhelming. Perhaps you have been hurt by friendships in the past and would rather hang out in your own company. Or maybe you feel exhausted at the end of the workday and prefer to watch TV or scroll TikTok to unwind in the evenings. We encourage you to take some time to examine your current social health and be mindful of what comes up through a self-compassionate lens. 

A therapist can help you to unpack relationship challenges and work toward maintaining healthy social connections.  Joining a therapy group can also help you discover how to connect with others in a way that feels fulfilling and validating.  

If you live in Texas, reach out to us if you would like to connect with a holistic, mindfulness-based, and attachment-based therapist or join one of our therapy process groups in Austin or online.

References:
1) Ipsos (2018). U.S. loneliness index: Survey reveals Americans are lonely, and young people bear the heaviest burden. https://www.ipsos.com/en-us/news-polls/us-loneliness-index-report

2) American Survey Center (2021). The state of American friendship: Change, challenges, and loss. https://www.americansurveycenter.org/research/the-state-of-american-friendship-change-challenges-and-loss/

3) Helliwell, J. F., Layard, R., Sachs, J., De Neve, J.-E., Aknin, L. B., & Wang, S. (Eds.). (2022). World happiness report 2022. Sustainable Development Solutions Network. https://worldhappiness.report/ed/2022/

4) American College of Cardiology. (2023, February 1). Social isolation, loneliness increase risk for heart failure. https://www.acc.org/About-ACC/Press-Releases/2023/02/01/21/26/Social-Isolation-Loneliness-Increase-Risk-for-Heart-Failure#:~:text=Both%20factors%20can%20play%20a,risk%20more%2C%20large%20study%20finds&text=Studies%20have%20shown%20that%20social,specific%20connection%20with%20heart%20failure.

5) American Stroke Association. (2022, August 4). Social isolation, loneliness can damage heart and brain health, report says. https://www.stroke.org/en/news/2022/08/04/social-isolation-loneliness-can-damage-heart-and-brain-health-report-says#:~:text=The%20report%20found%20social%20isolation,32%25%20increased%20risk%20for%20stroke.

6) Centers for Disease Control and Prevention. (2021, September 28). Loneliness and social isolation linked to serious health conditions. https://www.cdc.gov/aging/publications/features/lonely-older-adults.html