Social connection has real, measurable effects on your inner biology
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
Friendship is a soothing, protective balm for the body and mind. Scientists can literally measure the changes that occur in the body while in the presence of people we are close to – friends, family or loved ones. We know that people who form meaningful relationships to those around them tend to live longer, healthier, more fulfilling lives.
Threat vs Safety
Stress has a lot to do with fear and threat. The more we perceive something as threatening (an aggressive dog, a friendship breaking down, job insecurity, financial strain) the greater the stress response. However, if something were to lessen that sense of threat then it will ease that stress response. This is where social connection comes in.
Brain Activity Changes
Even the idea of having a close friend nearby can reduce how we respond to stressful situations. In one experiment from Germany, participants were shown disturbing images while activity was measured in networks in the brain associated with fear and danger. Participants who were shown a picture of a close friend with a supportive message prior to seeing the scary images displayed less activity in these brain networks while they observed the scary images.
Stress Hormone Balance
A hug can be a powerful thing. Many studies have shown that physical touch can have positive effects on our inner biology. Another German experiment found that receiving a hug after a stressful event (a job interview) significantly lowered the levels of the stress-related hormone cortisol in the body.
Interestingly, these researchers found that participants who gave themselves physical affection instead of receiving a hug had similar benefits. By placing one or both hands over their heart or belly and taking two to three deep breaths while concentrating on the warmth and pressure of the hands, and their breathing, these people had similar lowering of cortisol levels.
Sub-Conscious Effects
The autonomic nervous system is a part of the nervous system that controls sub-conscious functions such as heart rate, blood pressure, pupil size and digestion. Social support has been shown repeatedly to calm this part of our nervous systems by, for instance, lowering heart rate and blood pressure.
It’s not just about receiving support; it’s also about giving it. Psychological scientists in the USA have shown us this. In one experiment, participants would write a supportive letter to a loved one before undergoing a stressful test. After the test, they showed signs that their autonomic nervous system was in a calmer state compared to those who did not write a supportive letter – with significantly lower blood pressure and lower amounts of an enzyme in their saliva that is used to measure stress response.
Connect For Your Health
All this research helps to piece together why those who feel more socially fulfilled tend to live longer, healthier lives. Feeling connected to others, feeling like we can offer as well as receive support, seeing ourselves as part of a community, reminding ourselves of the important relationships in our lives – these things have measurable effects on our inner biology. No wonder it plays such an important role in long term health.
We are social creatures – being part of a functioning, supportive group allowed our ancestors to survive and thrive. It’s important that we don’t lose this aspect of what it is to be human – our health depends on it.
