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Loneliness Busters: Invest in Quality Friendships for Better Health (and Less Drama!)



In the hustle and bustle of life, our connections with others often take a backseat. Yet, it's crucial to recognize the profound impact these relationships have on our overall wellbeing. As a wellbeing coach committed to empowering women and in my own experiences, I've witnessed firsthand the transformative power of authentic friendships. Today, I want to delve deeper into the importance of sacrifice, setting boundaries, and share practical tips on both making new friends and keeping existing ones vibrant, drawing insights from the groundbreaking research of Robin Dunbar.


The Importance of Sacrifice


Friendships aren't merely about shared experiences; they're about sacrifice. Brene Brown's poignant words in her book "Braving the Wilderness" remind us that loneliness isn't fleeting—it's a deeply impactful experience. Genuine connections aren't a luxury; they're a necessity for our emotional health. In my own journey, I've learned that forging real friendships requires dedication, time, and yes, sacrifice. It's about being there for each other, even when it's inconvenient.


Real-Life Examples of Sacrifice


Reflecting on my personal experiences, I've been fortunate to witness the power of friends who generously give of themselves. During challenging times, they've been my unwavering support system, offering not only emotional solace but also practical assistance. Their encouraging words and thoughtful gestures have solidified our bonds and illuminated the essence of genuine friendship.


Together with my friends, we've faced life's array of challenges—health issues, divorces, losses, the complexities of raising children, navigating career paths, and more. Through it all, we've stood side by side, fortified by our shared resolve to overcome adversity.


But it's not just during tough times that our friendships shine. Embracing the lighter, more joyful aspects of life is equally essential. Whether it's letting our hair down on the dance floor, belting out our favorite tunes, or sharing hearty laughs, these moments of pure joy are vital to our wellbeing.


When I need a sympathetic ear, a shoulder to lean on, or a break from life's pressures, my friends are always there. And in return, I eagerly reciprocate, dropping everything to offer my unwavering support.


In both moments of triumph and moments of vulnerability, our friendships remain steadfast, serving as anchors that ground us and remind us of the profound beauty of companionship and camaraderie.


Sacrifice and Boundaries: A Two-Way Street


While sacrifice plays a crucial role in fostering friendships, establishing healthy boundaries is just as vital. Friendships flourish when built on a foundation of mutual respect and understanding. It's imperative to discern when to decline activities or requests that encroach upon our values or personal comfort. By setting boundaries, we uphold the integrity of our connections, ensuring that both parties feel valued and respected.


When one friend perceives an imbalance in giving and receiving, it can breed resentment and strain the relationship. Open communication about the state of the friendship and the need for boundaries is essential to address any disparities and maintain harmony within the relationship.


Choosing the Right Friends


When it comes to building friendships, the process of selection is paramount. It's not merely about finding companionship; it's about seeking out individuals who embody the core values of kindness, empathy, and integrity. Authentic friendships transcend mere acquaintance—they serve as pillars of support, offering a safe space for vulnerability and mutual understanding.


In the quest for genuine connections, prioritize individuals who demonstrate empathy and compassion, those who possess the innate ability to listen without judgment and extend unwavering support in times of need. True friends are not just bystanders in our lives; they are confidants who stand by us through life's trials and triumphs, cheering us on as we navigate the complexities of existence.


Friendship Takes Effort


Just like nurturing a garden, friendships demand ongoing care and nurturing. Prioritize spending quality time together, maintain regular check-ins, and offer steadfast support during life's highs and lows. Show your friends that you cherish their presence in your life and that they can count on you, no matter what.


One incredible practice I've adopted with my friends is scheduling regular dates together. Before parting ways, we take out our phones and set the next date on the calendar. This intentional action eliminates the all-too-common refrain of "we should do this more often." By infusing our friendships with purpose and commitment, we cultivate bonds that are not only solid but deeply meaningful.


The Science of Friendship and Insights from Robin Dunbar


Delving into the intricate web of human connections, recent research delves into the age-old debate of quality versus quantity when it comes to women's friendships. In a revealing survey of 5,000 women conducted by Peanut, a social network, fascinating insights have emerged: A survey by Peanut, a social network, unearthed intriguing insights:


  • More Than Half Prioritize Quality: Over half (52%) consider just three people close friends.

  • Three May Be the Magic Number: Interestingly, many believe three is the ideal number of close friends to have.

  • Challenges to Maintaining Friendships: A significant portion (76%) reported having fewer close friends compared to a year ago. Here's a breakdown of the culprits:

  • Work Commitments (65%)

  • Physical Distance (33%)

  • Childcare Responsibilities (27%)

  • Prioritizing Family (17%)

These findings resonate with the concept of Dunbar's number, proposed by Robin Dunbar, a renowned evolutionary psychologist at the University of Oxford. Dunbar suggests that humans can maintain meaningful relationships within a limited circle of approximately five individuals, encompassing close friends and family.


Dunbar's research sheds light on the intricate dynamics of social connections, emphasizing the cognitive limits that shape our social networks. By understanding these limitations, we gain deeper insights into the complexities of human relationships and the efforts required to nurture them.


The Benefits of Friendships and Combatting Loneliness


Friendships offer more than just companionship; they significantly impact our mental and physical health, contributing to increased happiness and even longevity. Conversely, loneliness can take a toll on our wellbeing, leading to feelings of depression and anxiety.




5 Tips for Making New Friends:


If you have friends whom you cherish and want to maintain vibrant relationships with, here are five essential tips to keep the friendship alive:


  1. Communicate Regularly: Make it a point to schedule regular catch-ups, whether it's a weekly phone call, a monthly brunch date, or simply staying in touch through messages. Regular communication helps strengthen the bond and ensures that you remain connected despite life's busy schedules.

  2. Express Gratitude: Take the time to express gratitude for your friends' presence in your life. Let them know how much you value their friendship and appreciate the support and companionship they provide. A heartfelt thank you can go a long way in deepening the bond between friends.

  3. Be Present: When you're spending time together, be fully present in the moment. Put away distractions, actively listen to what your friend has to say, and engage wholeheartedly in the interaction. Prioritize quality time together and make the most of every moment you share.

  4. Celebrate Together: Celebrate each other's milestones and successes with gestures of support and celebration. Whether it's a promotion at work, a personal achievement, or a special occasion, take the time to acknowledge and commemorate these moments together. Sharing in each other's joys strengthens the bond and creates lasting memories.

  5. Resolve Conflicts Gracefully: Disagreements and conflicts are a natural part of any relationship. When conflicts arise, approach them with empathy and a willingness to find common ground. Listen to your friend's perspective, express your own feelings calmly and respectfully, and work together to find a resolution that honors both parties' needs. By handling conflicts gracefully, you can strengthen the friendship and deepen the trust between you.

Incorporating these tips into your friendship can help keep the relationship vibrant, strong, and fulfilling for years to come.


5 Tips for Keeping Current Friendships Vibrant:


If you're seeking to expand your friendship circle due to a recent move, career change, or simply a desire for new connections, here are five valuable tips to help you cultivate and maintain vibrant friendships:


  1. Initiate Communication: Take the initiative to reach out and schedule regular catch-ups with both existing friends and potential new ones. Whether it's a coffee date, a virtual hangout, or a group outing, consistent communication is key to building and sustaining meaningful connections.

  2. Express Appreciation: Show genuine gratitude for the presence of both old and new friends in your life. Let them know how much you value their friendship and the positive impact they have on your wellbeing. A heartfelt expression of appreciation can strengthen bonds and foster a sense of belonging.

  3. Engage Fully: When spending time with friends, strive to be fully present in the moment. Listen attentively, share openly, and prioritize quality interactions. Being present allows you to deepen connections and create lasting memories together.

  4. Celebrate Milestones: Make an effort to celebrate both personal and collective milestones with your friends. Whether it's a promotion, a birthday, or a significant achievement, take the time to acknowledge and honor these moments together. Sharing in each other's successes strengthens bonds and cultivates a sense of camaraderie.

  5. Handle Conflicts with Grace: Conflict is inevitable in any relationship, but it's how you navigate it that matters. Approach disagreements with empathy, respect, and a willingness to find common ground. Communicate openly, listen to each other's perspectives, and work together to resolve conflicts peacefully. Handling conflicts with grace fosters mutual understanding and strengthens the foundation of your friendships.

By incorporating these tips into your approach to friendship, you can not only maintain the vibrancy of your existing connections but also open yourself up to new and fulfilling relationships. Embrace the journey of building and nurturing meaningful friendships, and you'll enrich your life with laughter, support, and shared experiences.



As we come to the end of this discussion, let's take a moment to truly appreciate the profound significance of friendship and understand why this conversation matters. Within the intricate tapestry of human connections, friendships emerge as radiant threads, weaving together moments of joy, solace, and growth. This blog is a heartfelt reminder to cherish these invaluable bonds and to actively cultivate them with intention and care. It emphasizes that it's not merely about the quantity of friends in our lives but the immeasurable quality of the connections we forge.


Moreover, this blog has been crafted with a clear purpose—to inspire reflection and action. It's a call to prioritize the nurturing of our friendships amidst life's myriad demands. In today's fast-paced world, where technology often acts as a barrier to genuine human connection, it's all too easy to overlook the profound impact of authentic relationships. Yet, it's precisely in these bonds that we find solace, understanding, and unwavering support.


As a wellbeing coach dedicated to empowering women, I recognize the transformative potential of meaningful connections. This blog serves as a beacon of encouragement, inviting readers to delve deeper into the dynamics of friendship and to cultivate a community founded on love, support, and mutual upliftment.


Furthermore, I extend a heartfelt offer of support through complimentary Breakthrough Sessions, where we can explore the nuances of your relationships and address any obstacles you may be facing. The Breakthrough session is 60 minutes of time to focus on you, your goals and your obstacles. And best yet...it's FREE! Click the button below to schedule your call.


Additionally, I invite you to join the Joyful Balance Circle—a vibrant Facebook group where over 800 inspiring women come together to share their joys, challenges, and triumphs on the journey towards a more balanced and fulfilling life. Together, let's embrace the transformative power of friendship and embark on a journey of mutual growth and flourishing.




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1件のコメント


Jill Vicker
Jill Vicker
4月04日

I liked this blog, but I've never thought of having to sacrifice my time with friendships. It seems that giving time to someone is a gift. But I suppose it would depend on the type of friendship it is. I agree how boundaries are important and has definitely helped my serenity to make boundaries with certain friends. Recently I had to create a big space with a long time friend because I felt our values didn't align anymore. I think we can sometimes outgrow people too, which there is nothing wrong with that. I was hurt on some behavior from her. I have reflected a lot on it because of what the friendship was evolving to be and …

いいね!
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