Manage stress: Strengthen your support network

Stress is a normal and unavoidable part of life—but too much stress can affect your emotional and physical wellbeing. According to APA’s 2022 Stress in America survey, an alarming proportion of adults reported that stress has an impact on their day-to-day functioning, with more than a quarter (27%) saying that most days they are so stressed they can’t function. Nearly half (46%) of those under 35 and more than half (56%) of Black adults under 35 agreed with this statement. On a scale of 1 to 10 where 10 is “a great deal of stress” and one is “little or no stress,” American adults rated their stress level at 5.0, a number which has held steady since 2020. Still, this level is slightly elevated from prepandemic levels.

Emotional support is an important protective factor for dealing with life’s difficulties. A 2022 study found that social support bolsters resilience in stressful situations.

High levels of loneliness are associated with physical health symptoms, living alone, small social networks, and low-quality social relationships.

The good news is that there are ways to seek out such support and to nurture your supportive relationships.

Experts say that almost all of us benefit from social and emotional support. And though it may seem counterintuitive, having strong social support can actually make you more able to cope with problems on your own, by improving your self-esteem and sense of autonomy. Emotionally supportive friends and family who see you as capable, for example, and can help you focus on next steps for addressing your concerns.

You don’t need a huge network of friends and family to benefit from social support, however. Some people find camaraderie among just a handful of people, be they coworkers, neighbors, or friends from their church or religious institution, for instance. 

Yet social skills don’t always come naturally. Some people have trouble making social connections. Many others lose established connections due to life changes such as retirement, relocation, or the death of a loved one. In any case, it’s possible to forge new connections to reap the benefits of a healthy support network.

Cast a wide net. When it comes to your social supports, one size doesn’t fit all. You may not have someone you can confide in about everything—and that’s okay. Maybe you have a colleague you can talk to about problems at work and a neighbor who lends an ear when you have difficulties with your kids. Look to different relationships for different kinds of support. But remember to look to people you can trust and count on, to avoid disappointing, negative interactions that can make you feel worse.

Be proactive. Often people expect others to reach out to them, and then feel rejected when people don’t go out of their way to do so. To get the most out of your social relationships, you have to make an effort. Make time for friends and family. Reach out to lend a hand or just say hello. If you’re there for others, they’ll be more likely to be there for you. And in fact, when it comes to longevity, research suggests that providing social support to friends and family may be even more important than receiving it.⁴

Take advantage of technology. It’s nice to sit down with a friend face-to-face, but it isn’t always possible. Luckily, technology makes it easier than ever before to stay connected with loved ones far away. Write an email, send a text message, or make a date for a video chat. Don’t rely too heavily on digital connections, however. Some research suggests that face-to-face interactions are most beneficial.

Follow your interests. Do you like to hike, sing, make jewelry, play tennis, get involved in local politics? You’re more likely to connect with people who like the things you like. Join a club, sign up for a class, or take on a volunteer position that will allow you to meet others who share your interests. Don’t be discouraged if you don’t make friends overnight. Try to enjoy the experience as you get to know others over time.

Seek out peer support. If you’re dealing with a specific stressful situation—such as caring for a family member or dealing with a chronic illness—you may not find the support you need from your current network. Consider joining a support group to meet others who are dealing with similar challenges.

Improve your social skills. If you feel awkward in social situations and just don’t know what to say, try asking simple questions about the other person to get the ball rolling. If you’re shy, it can be less intimidating to get to know others over shared activities—such as a bike ride or a knitting class—rather than just hanging out and talking. If you feel particularly anxious in social situations, consider talking to a therapist with experience in social anxiety and social skills training.

Ask for help. If you lack a strong support network and aren’t sure where to start, there are resources you can turn to. Places of worship, senior and community centers, local libraries, refugee and immigrant groups, neighborhood health clinics, and local branches of national organizations such as Catholic Charities or the YMCA/YWCA may be able to help you identify services, support groups, and other programs in your community.

If you’re feeling stressed and don’t have anyone to rely on, psychologists can help. As experts in human behavior, psychologists can help you develop strategies to manage stress and improve your social skills. Use the APA’s Psychologist Locator Service to find a psychologist in your area. You can also visit MentalHealth.gov, a website of the U.S. Department of Health and Human Services that offers resources in English and Spanish.