Wellbeing and connection: The power of being a good friend

Strong friendships are one of the most powerful ways to support our mental health.

Research in Australia consistently shows that adults with close, supportive friends report lower stress, better psychological wellbeing, and even improved physical health.

The impact of loneliness became especially evident during the COVID-19 pandemic, when social restrictions led to increased isolation for many people. This period highlighted the profound effects of loneliness on both mental and physical health and sparked a surge in research into social connection and wellbeing. For instance, the Australian Institute of Health and Welfare (AIHW) notes that loneliness has been linked to premature death, poor mental and physical health, greater psychological distress, and general dissatisfaction with life.

Being a good friend doesn’t require grand gestures—small, consistent actions make a big difference:

1. Show up – Be present when your friend needs you. Example: Attend a friend’s birthday or check in when they’re going through a stressful time.
2. Listen – Really hear what your friend is saying without rushing to offer solutions. Example: Let a friend vent about work frustrations without immediately offering advice; simply acknowledge their feelings.
3. Offer kindness and empathy – Little acts of care help both you and your friend feel supported. Example: Send a text to ask how they’re going, or bring them a coffee when they’re having a tough week.
4. Respect boundaries – Good friendships balance closeness with space. Example: If a friend needs some quiet time, don’t pressure them to meet; instead, let them know you’re available when they’re ready.
5. Celebrate successes – Acknowledge achievements, big or small—it strengthens connection. Example: Congratulate a friend on a promotion, finishing a project, or even just managing a challenging week.

As an adult it can be challenging to prioritise existing friendships and develop new ones, particularly as parenting today is busier than ever. What used to be just weekend sport now often includes a host of extracurricular activities spread across nearly every day of the week. Combined with demanding work and household commitments, it can feel almost impossible to make time for friendships, which often slip to the bottom of the priority list. Yet carving out time for friends is not indulgent—it’s essential.

Maintaining these connections provides perspective, laughter, and support—things children also benefit from when their parents are well and socially fulfilled. Prioritising a coffee catch-up, a phone call, or a walk with a friend is an important act of self-care.

If you are currently feeling alone or are looking to build social connections, consider joining local community groups, volunteering, or participating in classes or activities where you can meet like-minded people.

Investing in friendships benefits both sides:

• Better mental health – Lower stress, anxiety, and risk of depression.
• Stronger resilience – Friends provide support and perspective during life’s challenges.
• A sense of belonging – Feeling connected is essential for wellbeing and happiness.

Prioritising friendships—even in life’s busy moments—supports your own wellbeing while enriching your relationships. Connection isn’t just “nice to have”; it’s vital for health, happiness, and resilience.