In a season built around connection, reaching out to others isn’t just a nice gesture. It’s a powerful way to protect our mental and physical health. Even something as small as a chat, a hug, or a short text can make a real difference.
Why social connection matters
We’re wired for connection. Decades of research now shows how important our social ties are.
The World Health Organization (WHO) Commission on Social Connection reports that one in six people globally experiences loneliness and that chronic social disconnection is linked to serious health consequences.
- Social isolation increases the risk of all-cause mortality by around 32%, with loneliness increasing it by approximately 14%.
- Chronic disconnection can heighten physical pain and is linked to higher risks of cardiovascular disease and dementia.
This makes the case simple but powerful: social connection is crucial to our well-being.
Why the festive season can feel harder:
While some experience closeness and celebration at this time of year, others may feel their loneliness more sharply than at any other time.
There are many reasons for this:
- Circumstance: Being far from family, grief, bereavement, or strained relationships.
- Pressure: The expectation to host, “put on” happiness, or create the “perfect celebration” turns joy into a stressful, solo, to-do list.
- Health impact: the emotional strain of the season can amplify stress, anxiety, or feelings of isolation.
Acknowledging this doesn’t diminish the season’s magic; it makes space for a more honest and kind experience of it.
The power of purposeful connection
The great news is that connection doesn’t require grand gestures; it is built in everyday moments and in the relationships, big or small, that keep us going. Maintaining contact is not just about easing loneliness; it’s about protecting our long-term health and supporting the wellbeing of those around us.
Science-backed ways to nurture connection include:
- Regular, brief check-ins: A quick text, voice note, or call “just saying hi” helps maintain important connections.
- Shared, low-pressure activities: Taking a walk, cooking a meal, or simply sitting together can be enough to boost our wellbeing.
- Community involvement: Giving time to attend or volunteer at community or club activities strengthens a sense of belonging and purpose, which is key to long-term mental wellbeing.
- Focus on quality: A few deep, trusted relationships have a greater impact on wellbeing than a long list of light acquaintances.
Connection doesn’t need to be elaborate or time-consuming. It is completely normal to feel hesitant due to worries about ‘bothering’ others or feeling too anxious, low, or overwhelmed to start. Practical barriers like distance or mobility can also impede connection.
Here are some small, compassionate ways to put it into practice:
Set Small Goals | Message two people this week, or make one phone call |
Plan “Micro-Moments” | Exchange playlists, send a photo that reminded you of someone, smile at someone in a shop, or chat with a neighbour. |
Use low-pressure formats | Texts, voice messages, or calls all count. |
Value simple presence | Sometimes just sitting with someone, or being on a call while you both do routine chores offers comfort |
Check in on others | Contact relatives, neighbours and friends who live alone, or care for others, |
Seeing connection as part of your self-care, rather than another festive task, can create a more sustainable, kinder rhythm.
Building your connections
This festive season, consider building connection not because you “should,” but because it benefits you and the people around you.
There are plenty of resources are available to help:
- The Mental Health Foundation provides practical advice on managing expectations and focusing on what makes you feel good, during festive holidays. You can explore their tips for looking after your mental health at this time by visiting their website.
- Mind offers specific information and support on navigating Christmas, including tips on managing loneliness and dealing with family stress. Their resources on Christmas and mental health can be found here.
It’s never too late to start. A small message sent today, a quick check-in, or a moment shared can have a long-lasting impact. As the year ends, reflect on who you might reach out to, how you can make space for companionship, and what small steps can help you feel more grounded and supported.
Connection is one of the most meaningful gifts you can give to others and to yourself.
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