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How The Number Of Friends You Have Can Affect Your Health

How The Number Of Friends You Have Can Affect Your Health

The effects that friendships have on psychological and physical health have been well documented across a broad body of research. Benefits of having friends include (among others):

  1. Lower stress
  2. Lower depression
  3. Lower anxiety
  4. Lower blood pressure
  5. Lower mortality rates
  6. Improved behavioral pathways (such as getting more sleep)
  7. Sharper mind

A meta-analysis done of 148 mortality studies even found that a lack of social relationships is comparable to well know health risks such as cigarette smoking and obesity, where weak social ties could be comparable to smoking 15 cigarettes a day or having more than 6 alcoholic drinks.

One factor that has received less attention, though, is the number of friends we have and the effects this may have on our health. What effect does the size of your friendship circle have on your health? Is it positive or negative? Is there a magic number of friends one needs to be happy?

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It seems there are two sides to the coin. The number of friends you have can impact your health both positively and negatively. It all depends on other elements involved in those friendships.

It Depends on the Person

First, it is important to recognize that there is no magic number of friends required for improved health. This will vary from person to person.

According to Alicia Arbaje, M.D., M.P.H:

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It’s all about whether you have people in your life who meet your need for emotional, spiritual and other kinds of support.

Introverts may be content with far fewer friends than extroverts, with no negative effect on their health at all. Extroverts, in contrast, may experience negative health effects such as loneliness if their friendship circles are not wide enough.

It Depends on the Strength of the Connection

Second, the strength of the connections we form is crucial, as Julianne Holt-Lunstad, Ph.D, highlights:

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People who have more, or more complex, social resources vs. people who have less, have higher rates of survival.

It’s not just about having more friends. It’s about the complexity of the social resources. Here the “quality over quantity” argument holds true. Someone who has three close friends may be just as happy, if not happier, than someone with a larger social circle, solely because of the depth or the complexity of those three relationships.

If anything, having more friends could lead to negative effects such as alcohol addiction and drug abuse due to peer pressure.

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In addition, a larger social circle can also lead to role strain, which is a sense of frustration that one feels over having too many social obligations (placing pressure on your time and energy) and the inability to fulfill the social role of a friend. This inability can cause frustration and stress, and as a result can have an adverse effect on your health such as fatigue or even ulcers.

Research has also found that people were a lot happier in life if they were satisfied with the friends they had, regardless of the number of friends they had.

Finding a Balance

While research clearly points to the positive effects of friendships for our general well being, emotionally and physically, the number of friends we have can have both a positive and negative effect on our health.

It all depends on certain factors such as the individual and their specific needs as well as the depth of the connection. Having too many friends, for example, can very often be bad for your health. This could lead to alcohol or drug abuse (as a result of peer pressure) and stress and frustration (as a result of role strain). The important thing is to find a balance and see what works in your life.

Featured photo credit: Andres Rodriguez via flickr.com

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Nick Darlington

Nick is a Multipotentialite, an entrepreneur, a blogger and a traveler.

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Last Updated on September 17, 2019

10 Simple Ways To Always Think Positive Thoughts

10 Simple Ways To Always Think Positive Thoughts

Positive thinking can lead to a lot of positive change in your life. Developing an optimistic outlook can be good for both your physical and mental health.

But sometimes, certain situations arise in life that makes it hard to keep a positive outlook. Take steps to make positive thinking become more like your second nature and you’ll reap the biggest benefits.

Here are 10 ways to make thinking positive thoughts easy:

1. Spend Time with Positive People

If you surround yourself with constant complainers, their negativity is likely to rub off on you.

Spend time with positive friends and family members to increase the likelihood that their positive thinking habits will become yours too. It’s hard to be negative when everyone around you is so positive.

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2. Take Responsibility for Your Behavior

When you encounter problems and difficulties in life, don’t play the role of the victim. Acknowledge your role in the situation and take responsibility for your behavior.

Accepting responsibility can help you learn from mistakes and prevent you from blaming others unfairly.

3. Contribute to the Community

One of the best ways to feel good about what you have, is to focus on what you have to give.

Volunteer in some manner and give back to the community. Helping others can give you a new outlook on the world and can assist you with positive thinking.

4. Read Positive and Inspirational Materials

Spend time each day reading something that encourages positive thinking. Read the Bible, spiritual material, or inspirational quotes to help you focus on what’s important to you in life. It can be a great way to start and end your day.

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Some recommendations for you:

5. Recognize and Replace Negative Thoughts

You won’t be successful at positive thinking if you’re still plagued by frequent negative thoughts. Learn to recognize and replace thoughts that are overly negative. Often, thoughts that include words like “always” and “never” signal that they aren’t true.

If you find yourself thinking something such as, “I always mess everything up,” replace it with something more realistic such as, “Sometimes I make mistakes but I learn from them.”

There’s no need to make your thoughts unrealistically positive, but instead, make them more realistic.

6. Establish and Work Toward Goals

It’s easier to be positive about problems and setbacks when you have goals that you’re working toward. Goals will give you motivation to overcome those obstacles when you encounter problems along the way. Without clear goals, it’s harder to make decisions and gauge your progress.

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Learn to set SMART goals to help you achieve more.

7. Consider the Consequences of Negativity

Spend some time thinking about the consequences of negative thinking. Often, it can become a self-fulfilling prophecy.

For example, a person who thinks, “I probably won’t get this job interview,” may put less effort into the interview. As a result, he may decrease his chances of getting the job.

Create a list of all the ways negative thinking impacts your life. It likely influences your behavior, your relationships, and your feelings. Then, create a list of the ways in which positive thinking could be beneficial.

8. Offer Compliments to Others

Look for reasons to compliment others. Be genuine in your praise and compliments, but offer it frequently. This will help you look for the good in other people.

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9. Create a Daily Gratitude List

If you start keeping a daily gratitude list, you’ll start noticing exactly how much you have to be thankful for. This can help you focus on the positive in your life instead of thinking about all the bad things that have happened in the day.

Getting in the habit of showing an attitude of gratitude makes positive thinking more of a habit. Here’re 40 Simple Ways To Practice Gratitude.

10. Practice Self-Care

Take good care of yourself and you’ll be more equipped to think positively.

Get plenty of rest and exercise and practice managing your stress well. Taking care of your physical and mental health will provide you with more energy to focus on positive thinking.

Learn about these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

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Featured photo credit: DESIGNECOLOGIST via unsplash.com

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