The Power of Relationships: Why They Matter and How to Strengthen Them

Relationships shape our lives in profound ways. They influence our emotions, our health, and even our ability to navigate challenges. Whether it’s the support of close friends and family, the camaraderie of coworkers, or a brief but meaningful exchange with a stranger, relationships play a key role in our well-being. In the PERMA model of well-being, developed by psychologist Martin Seligman (2011), relationships stand as a central pillar—because we thrive when we connect with others.

But what makes relationships so essential, and how can we cultivate stronger, more positive connections in our lives? 

Join Walden WELL's program director Mark O'Brien, JD MAPP and KC White MAPP as they explore the science of wellbeing and its application to behavioral health work in the third episode in our five-part series on the PERMA wellbeing framework: Positive Emotions, Engagement, Relationships, Meaning, and Accomplishment.

Why Relationships Matter

Human beings are wired for connection. Research consistently shows that strong social ties are linked to greater happiness, better mental health, and even a longer life (Holt-Lunstad et al., 2010). In contrast, loneliness and social isolation have been associated with increased stress, higher risk of chronic illness, and even early mortality (Cacioppo & Cacioppo, 2018).

Interestingly, these benefits don’t only come from deep, long-term relationships. High-quality connections (HQCs)—brief, positive interactions that are characterized by mutual respect, engagement, and energy—can also have a profound impact on our well-being (Dutton & Heaphy, 2003). A warm smile from a barista, a meaningful conversation with a colleague, or a shared laugh with a stranger can create a boost in mood and increase feelings of belonging.

The Science Behind High-Quality Connections

High-quality connections differ from deep relationships in that they don’t require long-term commitment or extensive history. Instead, they are defined by the way we engage in the moment. Jane Dutton, a leading researcher in positive relationships at work, identifies four key ways to cultivate HQCs (Dutton, 2003):

1. Respectful Engagement – Being fully present, listening actively, and showing genuine interest in others.
2. Enabling Others – Supporting and encouraging people’s strengths and contributions.
3. Trusting – Demonstrating reliability and openness in interactions.
4. Playing – Bringing lightness and fun into interactions to foster joy and connection.

These interactions not only uplift us emotionally but also have physiological benefits. Research suggests that positive social connections can reduce stress hormones, improve immune function, and even enhance cognitive flexibility (Stephens et al., 2013).

Strengthening Relationships in Everyday Life

If relationships are so beneficial, how can we actively nurture them? Here are a few practical strategies.

Celebrate Good News

One of the most powerful ways to strengthen relationships is through active constructive responding (Gable et al., 2004). This means responding to someone’s good news with enthusiasm and engagement. Instead of a passive “That’s nice,” try “That’s amazing! Tell me more about how that happened!”

Practice Small Acts of Connection

Look for opportunities to engage positively with others in everyday life. Make eye contact, smile, and ask people how their day is going. These small moments of connection can add up to a greater sense of belonging and well-being.

Create Rituals of Connection

Whether it’s a weekly coffee date with a friend, a daily check-in with a coworker, or a text to someone you appreciate, small rituals help sustain relationships over time.

Prioritize Listening

Deep connections often begin with simple, intentional listening. When in conversation, try to resist the urge to think about what you’ll say next. Instead, focus entirely on the other person’s words, emotions, and body language.

Relationships and Workplace Well-being

The benefits of positive relationships extend far beyond personal life; they are critical in professional settings as well. Workplaces with strong social connections tend to have higher employee engagement, lower burnout rates, and greater innovation (Dutton & Heaphy, 2003; Stephens et al., 2013). In high-stress fields, such as behavioral health, relationships with colleagues can serve as a buffer against emotional exhaustion and job dissatisfaction (Salyers et al., 2011).

For those in behavioral health professions, fostering positive relationships is especially vital—not just for their own well-being but also for the people they serve. Clients who feel a sense of trust and support in therapeutic relationships are more likely to engage in treatment and experience positive outcomes (Best et al., 2016).

Final Thoughts

Building strong relationships doesn’t require grand gestures. Often, the smallest actions—celebrating a friend’s success, making time for meaningful conversations, or simply smiling at a stranger—can have the greatest impact. By being intentional about how we engage with others, we can cultivate deeper connections, boost our own well-being, and create a ripple effect of positivity in the lives of those around us.

So, the next time you find yourself in line at the grocery store or chatting with a coworker, take a moment to engage fully. You might be surprised at just how powerful a simple connection can be.

Continue to Wellbeing in the Behavioral Health Workforce Ep. 4: Meaning and Purpose

References

• Best, D., Gow, J., Knox, A., Taylor, A., Groshkova, T., & White, W. (2016). Recovery from heroin or alcohol dependence: A qualitative account of the recovery experience in Glasgow. Journal of Drug Issues, 41(4), 453–472.
• Cacioppo, J. T., & Cacioppo, S. (2018). The growing problem of loneliness. The Lancet, 391(10119), 426.
• Dutton, J. E., & Heaphy, E. D. (2003). The power of high-quality connections. In K. Cameron, J. E. Dutton, & R. E. Quinn (Eds.), Positive Organizational Scholarship: Foundations of a New Discipline (pp. 263–278). Berrett-Koehler.
• Gable, S. L., Reis, H. T., Impett, E. A., & Asher, E. R. (2004). What do you do when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of Personality and Social Psychology, 87(2), 228–245.
• Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
• Salyers, M. P., Rollins, A. L., Kelly, Y. F., Lysaker, P. H., & Williams, J. R. (2011). Job satisfaction and burnout among VA and community mental health workers. Administration and Policy in Mental Health and Mental Health Services Research, 38(1), 23–34.
• Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
• Stephens, J. P., Heaphy, E. D., & Dutton, J. E. (2013). High-quality connections. In A. B. Bakker (Ed.), Advances in Positive Organizational Psychology (Vol. 1, pp. 385–413). Emerald Group Publishing Limited.