Why a strong social network improves performance, health, and well-being

Loneliness may be the biggest threat to our health and well-being today. It’s not just a bad feeling, but something that leads to adverse effects on both individuals and society. The outcomes of loneliness and social isolation are well documented. A study from the Centers for Disease Control and Prevention (CDC) showed that physically, they can lead to an increased risk of obesity, heart disease, and other chronic conditions. The results aren’t much better for mind and soul, as loneliness has been linked to elevated levels of stress, anxiety, depression, and sleep deprivation around the world.

Feeling lonely in university? You’re not alone…  

The COVID-19 pandemic exposed just how prevalent the loneliness epidemic is, and how badly it can impact well-being. Students at all levels were some of the most affected groups as learning slowed down or ground to a halt in some instances. This not only upset academic outcomes, it also fostered a sense of isolation that still lingers today. According to the recent Global State of Social Connections report by Meta and Gallup, an online survey revealed one in four people felt they were lonely, with the highest numbers found among young adults.

The US Surgeon General confirms that loneliness and social isolation play a significant role in declining academic success. This could be explained by the fact that, while joining university is exciting, being away from family and friends can leave students struggling with solitude and homesickness, especially at first. The problem compounds for international learners, who often have to deal with a new place, language, people, and culture far away from their support system. Loneliness in higher education manifests in several other ways, including:

• Unfamiliar routines

• Difficulty with making friends

• Lack of a social group or support system

• Feelings of standing out, not fitting in, and not belonging

• Feeling disconnected from peers due to the pressure of university-level study

However, university is the best place to make lifelong connections. It’s a setting that promotes relationship-building, collaboration, diversity, and inclusion, making it ideal for those who want to burst out of their shell and form stronger social bonds.

A growing body of research suggests that students with a robust social network perform better, complete work faster, and are more resilient. Family and friends can provide unwavering support, while peers contribute to a sense of community, promoting feelings of belonging. Meanwhile, university faculty and student services departments can offer the right guidance and support assistance whenever needed.

In an illuminating study, Manuel D. S. Hopp et al. proved that strong social networks at university lead to higher grades, decreased student attrition rates, less learning burnout, and more self-efficacy. They also boost well-being by nurturing emotional strength, positive attitudes toward learning, greater academic satisfaction, and a sustained feeling of connectedness and belonging. 

Just how important are social networks?  

Social networks are vital support systems in any setting, but especially in university. Turning classmates into friends is a great way to bond over shared experiences while helping each other carry the academic load. Outside of class, getting involved in a hobby or interesting activity gives students a chance to engage actively in campus life, de-stress in a fun setting, and possibly leave some positive impact on the wider community around them.

5 steps to overcoming loneliness

Luckily, universities offer a wide range of extracurricular activities and social groups to fit any passion or interest. In-class activities, on the other hand, provide the perfect avenue to connect with a diverse cast of students from all over the world. With endless opportunities, students can enrich their university experience while expanding their social network.

Here are five things students can start doing today to expand their friend group in university:

1. Find a purpose 

Psychology Today defines purpose as “the general perception that you have something leading and directing you from one day to the next.” It’s a simple concept, but one that’s difficult to implement in today’s increasingly interconnected yet individualized world. However, having a sense of purpose is imperative to more than academic success; it’s a surefire antidote to the loneliness epidemic sweeping through our universities.

Purpose doesn’t have to be a big, idealistic goal. It can be something as easy as spending time with friends, taking up a new hobby, or meeting new people. However, it’s still possible to be lonely in the middle of a crowd. That’s why it’s important to complement group activities with solo pursuits. Writing, creating art, making music, starting a new exercise routine, hiking—anything that involves clear, realistic, and measurable goals will add to students’ sense of purpose with every target achieved.

That said, it’s important to recognize that purpose stays fluid, especially as we age. New interests and causes capture our attention, and our priorities evolve as we experience more of the world. But whatever the stage, every purpose is unique and imparts a sense of meaning to even the smallest task.

2. Socialize, socialize, socialize

“To make a friend, you have to be a friend.” It’s a clichéd saying, but holds more than a grain of truth. All relationships are built and sustained based on reciprocity. In fact, a recent survey by Hill, Olaru, and Allemand found that people who regularly give and receive social support were more likely to feel satisfied with their life.

Socializing is the easiest way to form new connections and maintain old ones. Visit a popular restaurant, attend a concert or other event, plan a day out with classmates, set up a virtual game or chat, or actively participate in a student club or group: the possibilities are endless. 

3. Take things offline

 With the rising popularity of social media, it might seem like meeting people and connecting in real life are becoming a lost art. But spending every moment in cyberspace isn’t a viable solution—studies show it can actually aggravate loneliness. To combat this, there are many steps students can take to reduce their dependence on social media connections and parasocial bonds. This could include everything from limiting screen time to turning off notifications, deleting apps, and going on a social media detox. A day without that constant “ping” sound can do wonders for mental health and well-being!

4. Become a volunteer 

Volunteering is a good way to help others while also building up people skills, communication skills, confidence, and self-esteem. For students with a heart for social causes, partnering with a local charity will provide an introduction to many potential friends in the surrounding area. It could even lead to potential careers in the third sector through connecting with influential change-makers who are already making a difference in their communities.

5. Get out in nature 

Here’s another cliché, but one that’s equally true: nature heals. Stephen Kaplan, an environmental psychologist, says that spending alone time in nature alleviates mental fatigue, boosts attention, and leaves us feeling calm, safe, and happy. Find a hobby outdoors, or go simple with a nice picnic in the park. It helps to reduce stress and increase serotonin levels, which is essential for happiness and well-being.

Help is there 

For many students, university is the most exciting time of their lives. Being part of such a unique ecosystem also guarantees access to a vast array of student services to support learners throughout their academic careers. There are also experienced professors, mental health providers, and well-being services available to offer a helping hand, fostering not just a sense of belonging, but engaged, socially connected students with the community and toolkit to successfully navigate life challenges.