The Link between Social Connection and Depression Prevention
A study recently published in the American Journal of Psychiatry found something noteworthy, that nobody’s talking about, but probably should be.
Researchers at Mass General Hospital in Boston used some very sophisticated statistical modeling techniques to examine genetic risk factors as well as modifiable risk factors for depression, including social interaction, media use, sleep patterns, diet, physical activity, and environment. Ultimately, the group identified a set of 100 modifiable factors as potentially causal targets for depression prevention and found that social connection has the strongest protective factor for depression (second was reducing sedentary activities like TV watching).
Maybe not a shocking finding, but during the COVID-19 crisis, a particularly important one. This has huge implications for further study. Understanding how best to prevent those at risk (which, quite frankly, is all of us) from developing full-blown clinical depression is critical right now. The impending mental health crisis due to the prolonged nature of the pandemic, ongoing social restrictions resulting in loneliness and isolation, lack of physical activity, and the looming winter months — compounded by social factors, political strife, and flu season — depression prevention should be a public health priority.
So what can we do?
According to one of the study authors, prioritize socializing. “Far and away the most prominent of these factors was the frequency of confiding in others, but also visits with family and friends, all of which highlighted the important protective effect of social connection and social cohesion.”
Confiding in trusted others is critical and supports other studies linking social engagement and well-being. Efforts to counteract disconnection at both the individual and societal level — whether by “social activity prescriptions” or reducing the stigma of seeking emotional support, should be central to our depression prevention agenda.
Connection is vital, but I find connection to be “in the eye of the beholder.” It is our perceived sense of connection or community that matters. It’s also the quality of those connections, not quantity, that matters. You can have a huge social network and still be extremely lonely. Go for depth over breadth. Opt for meaningful and trusted connections that help you feel validated and understood. It’s a very lonely place to be when you have the sense that “nobody gets me.”
When psychologists talk about connection and cohesion, what we are often referring to is a sense of belongingness. The notion that “I belong here.” I belong to this family, this group, this community. Research on the subject has found “thwarted belongingness,” or perceived alienation, rejection, or outcastedness is one of the top two psychological predictors of suicide.
When people talk about social connection and cohesion, they are usually referring to external connections or connection to others. I believe a strong sense of connection can also be developed within ourselves. So, for people who don’t like to people that much — this is for you. You can achieve the same or similar protective effects by developing a greater sense of connection to yourself. Or, to nature. To pets. To a cause. To your values. To your purpose. To your higher power or the “greater good.” Most times, those things don’t require other people, but sometimes can be enhanced by the presence of like-minded others.
Bottom line is you don’t have to go it alone, and for your mental health’s sake, you probably shouldn’t.
Let’s stay connected to stay well.
