The COVID-19 pandemic changed the way many of us experience connection. For months, we lived in isolation, and even now, years later, some of us are still feeling the effects. For many, the shutdown heightened social anxiety or even revealed it for the first time (ahem, me). The idea of building relationships or stepping back into social settings can feel daunting—but connection is essential, and it’s possible to take small, meaningful steps toward community again.

The Social Dimension of Wellness is one of the most important—and sometimes overlooked—aspects of living a healthy, balanced life. Research shows that social connection isn’t just a nice-to-have; it’s essential for our well-being. Crazily enough, chronic social isolation can be as harmful to your health as smoking or obesity.

If you’re someone who struggles with social skills, feels introverted (me, again), or just doesn’t know where to start, the idea of finding community might feel overwhelming. Here’s the good news: building connections doesn’t have to mean diving headfirst into big, extroverted activities. It can happen in small, intentional ways that feel safe and manageable. Let’s explore how.

1. Start Small and Low-Pressure

You don’t need to go from zero to full-on social butterfly overnight. Start with small, low-stakes interactions, like saying hi to a neighbor, commenting on a post in an online group, or sending a quick “thinking of you” text to a friend. These tiny steps matter and can begin to chip away at feelings of isolation.

2. Recognize the Health Benefits of Connection

Social connection is more than just a feel-good experience—it’s vital for your physical and mental health. Studies show that meaningful relationships reduce stress, improve resilience, and even help us live longer! When you take small steps to build your support system, you’re not just helping your emotional well-being—you’re investing in your overall wellness.

3. Explore Online Communities

If in-person socializing feels like too much, the internet offers endless places to find like-minded people. Look for communities that align with your interests—whether it’s wellness, creativity, entrepreneurship, or a favorite hobby. Platforms like Reddit or Discord can connect you with people from around the world who understand your struggles and share your passions. You can start by simply observing, and engage at your own pace when it feels comfortable.

4. Focus on Shared Interests

Who doesn’t enjoy talking about things they love? Connecting through shared interests makes socializing easier and less intimidating. Whether it’s joining a virtual book club, attending a local crafting class, or volunteering for a cause you care about, activities like these naturally foster conversation and connection. You don’t have to be the life of the party—just showing up and being present is enough.

5. Create a Connection Plan That Fits Your Comfort Zone

Not everyone thrives in group settings, and that’s okay. If you prefer smaller, more personal interactions, focus on building one-on-one relationships. Invite a friend or acquaintance for coffee, a walk, or a video chat. The goal isn’t to overwhelm yourself—it’s to find ways to connect that feel good to you.

6. Be Patient with Yourself

Building a support system takes time, especially if socializing feels challenging. Give yourself permission to go at your own pace and focus on quality over quantity. Remember, meaningful relationships don’t happen overnight—they’re built slowly through trust and consistency.

7. Remember the Power of Vulnerability

This is a tough one, but one of the best ways to foster real connection is to let people see the real you. You don’t have to share your deepest secrets right away, but being honest about your struggles or simply expressing that you’re looking to connect can open the door to deeper relationships. Vulnerability builds bridges.

The Social Element of Wellness reminds us that connection isn’t just a luxury—it’s a necessity. If you’ve been feeling isolated, know that you’re not alone, and it’s never too late to start building your community. Whether it’s through small online interactions or finding a local group to join, every step you take is a step toward a healthier, more connected you. Your people are out there, waiting to meet you—take the first small step today.