How Your Social Network Impacts Your Mental Health

Humans are inherently social creatures. It’s in our nature to connect and want to be connected to the people around us, creating a social network of family, friends, colleagues, and casual acquaintances. From these social networks, we build a larger sense of community that plays a pivotal role in shaping our lives, behaviours, beliefs, and emotions. More importantly, social networking can have a profound impact on our mental health and well-being. 

What is a social network? What is a third space?

Before Facebook became “the” social network, the idea of “a” social network was simple: The individuals we meet and with whom we build relationships. Social networking relationships are created in a “third space” ­– that is, a place that’s not your home or work. It’s not networking, which tends to be transactional in nature; rather, it’s social networking.

These third spaces are places where conversation occurs for the sake of conversation, where the layers of society are peeled back and blended into a communal sense of equal belonging. Examples of third spaces are cafes and coffeeshops, bars and pubs, community centers and libraries, and even barber shops and hair salons. 

A major shift in social networking arose with the rise of the Internet. Third spaces are increasingly shifting online, and social circles are increasingly moving away from physical interactions in hyperlocal communities and toward digital communication in geographically untethered spaces. The rise of digital third spaces is allowing more ways to connect than ever before, across barriers that might otherwise prevent human connection in the physical world.

But are digital third spaces helpful or a hindrance when it comes to mental health? 

Why social networks are important

The effects of social networking relationships extend from the physical to the psychological. Social support networks can serve as an invaluable source of comfort, encouragement, and empathy during times of distress. Support from strong social ties is linked to enhanced resilience against multiple health disorders. 

One landmark 1979 study followed 7,000 adults for nine years and reported that people who lacked social and community ties had higher mortality rates than those with extensive social interactions.¹ 

As we age, loneliness and social isolation tends to increase, and our social circles shrink. 

The CDC has gone so far as to label loneliness and social isolation as “serious public health risks” associated with an increased risk of premature all-cause mortality, a 50-percent increased risk of dementia, increased hospitalization rates, and increased risk of heart disease and stroke.²  

How does a person’s social network translate to physical health? Social interactions can have positive influences on your lifestyle. You are less likely to smoke or abuse alcohol when those in your social network don’t smoke or abuse alcohol. If your friends are physically active, then you are more likely to be physically active. Conversely, joining a recreational sports league is a great way to get active and make friends along the way, so it’s a bi-directional effect of a social network fostering physical activity fostering a social network fostering physical activity. 

For mental health, social networks built of close or even casual friendships provide a buffer against stress, fostering a sense of belonging and security. A support system not only eases emotional stress, but it also promotes positive coping mechanisms, empowering individuals to navigate life’s challenges with the help of others.

Through social support, we collect shared experiences and perspectives, which promotes emotional regulation and stress management. When things get tough, knowing you are not alone can create a sense of internal optimism, bolstering mental resilience and fortitude in the face of external stressors.

Effects of online social networks on mental health

Online social networking sites, on the other hand, can negatively impact a person’s mental health, particularly in the digital age marked by social media platforms where the currency is likes, hearts, and mask-like emojis. Constant comparison with one another’s highlight reels can make our own unedited life experiences feel less optimistic. The algorithmically curated nature of social media can create a constant drumming of unattainable standards, perpetuating feelings of inadequacy and social isolation.

Excessive use of social media is associated with mental health concerns, including depression, anxiety, and low self-esteem. Comparisons within these online social support systems can cause feelings of envy, resentment, and inferiority. Constant exposure to idealized portrayals of others’ lives can fuel a distorted perception of reality, exacerbating feelings of loneliness and dissatisfaction. The relentless pursuit of validation and approval through likes and comments can foster a shallow sense of self-worth, leading to a cycle of compulsive validation-seeking behaviors.

Because the social media applications we use are constantly evolving, research is slow to quantify their exact effect on mental health. One review of studies found a positive correlation between excessive use of social media and negative signs of stress and depressed mood.³ However, a different study indicated that social media use is not predictive of the user’s mental health.⁴

So does excessive social media cause poor mental health? Or do individuals with poor mental health tend to use social media excessively? The jury is still out.

One thing to recognize is that everyone has different social needs and abilities; for some, social media might be the only form of social support available; for others, it can be one of many ways to build a social network. When possible, our social networks should be balanced. In-person connections can augment digital relationships, and vice versa. If you feel the digital network is eating away at the quality of your in-person connections, then take time to rebalance the equation with in-person connections. 

Building healthy social networks

Creating supportive and healthy relationships takes work. The first step is to recognize the importance of quality over quantity. Having several high-quality relationships built on trust and mutual respect can create more sense of place than multiple surface-level interactions. When possible, build a diverse social network with varied sources of perspectives that encourage empathy and resilience in the face of mental stressors.

Open and honest communication within your social network improves understanding. When engaging in a conversation with someone, don’t wait for that person to pause to allow you to say something, but practice active listening and prepare follow-up questions to help you relate to their experiences.

It should be noted that personal boundaries within a social network are essential for maintaining one’s outlook and well-being. For example, set limits on social media usage and engage with offline hobbies. When possible, give priority to in-person interactions to counteract the negative feelings from online networking. Explore meditative activities to promote mindfulness and self-reflection.

The takeaway

Our social networks have many effects on our mental health state – both good and bad. Supportive relationships provide comfort and a sense of place. By building healthy social networks on a foundation of trust and empathy, we can experience how powerful our connections can be on the way to feeling better mentally.