Boost Workplace Connection: Proven Ways to Strengthen Social Support at Work
I had the most socially connected week I’ve had all year recently and, while I was physically a little tired from a few out-of-the-ordinary evening events, I can say without a doubt that the social connection was incredibly good for me.
I attended the Brisbane Workplace Health And Safety Show, I had coffee dates, I caught up for lunch with a friend, dinner with some other friends, and I had an evening dinner with a select group of women in business, then I ended the week with a school disco where the music was pumping and the parents were escaping outside for a quiet chat.
I definitely didn’t get as much sleep as I normally would, and I wouldn’t recommend packing so much into a single week, but I do think - and science backs this up - the connection aspect in socialising is something we should all consider when planning our weekly schedules.
Why is Social Connection So good For Us?
Research shows that social connection benefits us in more ways than you might think. It provides significant mental and physical health benefits that go far beyond the moment of connection.
Here are a few ways social connection can benefit you:
Stronger immunity - genes that are impacted by social connection also code for immune function and inflammation and one study found that strong social connections reduce inflammation by 40% over a lifetime.
Reduced stress hormones - Strong support networks reduce the secretion of cortisol which have a significant impact on cardiovascular health.
Improved cardiovascular health - Without strong social connections people have up to 50% increased risk of heart disease and a 32% increase in the risk of stroke, whereas with strong connection, people have lower blood pressure and lower cholesterol.
Reduced anxiety and depression - Social connections improve mental health and reduce the risk of anxiety and depression. The release of neurotransmitters like oxytocin and dopamine increase which also reduces the release of cortisol. In all, this aids digestion, sleep and provides the energy to exercise and improve physical health.
Improved cognitive function and life satisfaction - Older people who are more socially connected tend to have a lower risk of dementia and a reduced rate of mental decline, as well as a better quality of life.
What are the effects of low social connections?
Conversely to the benefits above, loneliness is detrimental to a person’s health and wellbeing in a number of ways.
Research shows that loneliness can lead to disrupted sleep, increased cortisol release, elevated blood pressure, reduced immune function, and increased depression. Long term this can increase your risk of poor health and reduced lifespan, with one landmark study showed the mortality risk of loneliness is greater than smoking 15 cigarettes a day.
How can you increase social connection at work?
Whether you’re leading a team, or you’re a team member looking to boost your own social connection, you can take the initiative to boost bids for connection in teams and reap the benefits of improved health and wellbeing, as well as more connected and positive relationships. Here are 5 ways you can increase social connection at work:
Buddy / peer support systems: Set up formal or informal support systems that means every person on the team has a reliable person they can go to for check-ins and support.
Create low effort connection rituals: Create moments in the week where people can step away from with grind for a moment and connect with small, enjoyable moments. These moments are a chance to relate and build familiarity without pressure, e.g. Trivia Tuesday, a team playlist, Friday team check-in.
Shared breaks, even online: Encourage team members to video call each other regularly when taking a break. Pause to make or buy a coffee, take a short walk, but don’t do it alone. Call one of your colleagues and have a quick chat about life outside of work.
Start a club: One of the best ways to bring people together is to start a club of a shared interest. Find a few core hobbies or interests in the team and encourage a regular catch up to share what you’re doing in that space as a way of strengthening the relationship and moving beyond work-based connection.
Check in one-on-one: Create opportunities where you check in with team members regularly in an intentional way. Switch off all other tasks, give them your full presence, ask them how they are, and take the time to really listen.
The role of presence
Social connection often means slowing down and stepping out of the hum of daily life. Often it takes a conscious decision where you need to reassess your priorities and move ‘work’ lower down the list for a short time.
This can be hard. Especially if you’re driven to work relentlessly. However the long-term benefits are undeniable. If you find stepping away hard, take the time to listen to the inner narrative that is holding you back. You may need to question that narrative and consider whether it is helpful for you or not.
Long-term, your greatest asset in life is your wellbeing, and social connection is one support where the impact is so profound it is worth being present for.
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References:
AHA Clinics. (2024, November 30). How social connections impact physical health. https://ahaclinics.com.au/2024/11/30/how-social-connections-impact-physical-health/
Gazella, K. A. (2023, December 7). The health benefits of connection. Psychology Today. https://www.psychologytoday.com/us/blog/the-healing-factor/202312/the-health-benefits-of-connection
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
Mazzoni, D., Baker, E. A., et al. (2022). Editorial: The impact of social connections on patients’ health. Frontiers in Psychology, 13, 909498. https://doi.org/10.3389/fpsyg.2022.909498
Seppälä, E. M. (2014, May 8). Connectedness & health: The science of social connection. Stanford Center for Compassion and Altruism Research and Education. http://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/
Seppälä, E. M. (2020, March 23). Social connection boosts health, even when you’re isolated. Psychology Today. https://www.psychologytoday.com/us/blog/feeling-it/202003/social-connection-boosts-health-even-when-youre-isolated
Steptoe, A., & Kivimäki, M. (2013). Stress and cardiovascular disease: An update on current knowledge. Annual Review of Public Health, 34, 337–354. https://doi.org/10.1146/annurev-publhealth-031912-114452
Valtorta, N. K., Kanaan, M., Gilbody, S., Ronzi, S., & Hanratty, B. (2016). Loneliness and social isolation as risk factors for coronary heart disease and stroke: Systematic review and meta-analysis. Heart, 102(13), 1009–1016. https://doi.org/10.1136/heartjnl-2015-308790