Friendships and well-being

Last updated: March 17, 2026

Friends are an important part of our lives. Did you know that they are also important to our mental health and well-being? In this blog, we’ll explore what healthy friendships look like, how to tell when a friendship isn’t working, and ways to build strong connections with the people around you.

Quality friendships are important for your mental health.¹ A quality friendship is one where you trust each other, support one another and can talk about your feelings without worrying about being judged. You don’t need a big group of friends. Even one quality friend can make a positive impact on your well-being.²

Signs of a quality friendship

Not all friendships feel the same, and that’s normal. It’s important to notice how a friendship makes you feel so you can decide if it’s healthy for you. 

Ups and downs in friendships are a normal part of life. However, if a friendship consistently leaves you feeling stressed or drained, it may be time to take a step back and consider what you need to feel supported and respected.

What to do if a friendship doesn’t feel healthy 

If you’re worried that a friendship isn’t healthy for you, here are some tips you can try: 

Pause and reflect – Think about how your friendship usually makes you feel. Is there a difference in how you feel before you spend time with your friend compared to after? Do you notice a difference in your mood or energy level? Does this happen every time you hang out together?  

Talk about it – If something in the friendship is bothering you, consider sharing your feelings with your friend. Healthy friendships allow both people to be honest, listen to each other and work through issues without judgment. You can set boundaries, explain what you need and see if the friendship can be improved. 

Take a break – Sometimes spending less time together can help you reset, see things more clearly, or focus on other supportive relationships.  

Reach out for support – Talk to a trusted adult like a parent/caregiver, relative, teacher, coach, faith leader, or Elder. You don’t have to figure it out alone. 

For more, check out Friends forever? How to deal with a toxic friendship by Kids Help Phone.

Friendships may change 

As you grow, your friendships will too. Sometimes people will drift apart because their interests or priorities change. Other times, friendships might grow stronger as you support each other through new experiences.   

It can feel confusing or even sad when things aren’t the same with someone you care about, but it doesn’t always mean something went wrong. It often just means you’re both growing. Try to appreciate what that friendship gave you and stay open to new connections that fit who you are now.

Be a good friend – Think about the qualities you value in a friend. Reflect on how you show those qualities in your own friendships. Building friendships often starts with showing up for others in the way you hope they will show up for you.  

For more tips on making friends, check out Making friends: How to build friendships by Kids Help Phone.

As you think about the friendships you have and the ones you hope to build, think about how you feel. Healthy friendships aren’t perfect, but they should help you feel respected, supported and able to be yourself. 

Also remember, friendships aren’t the only sources of support. People like family members, mentors, teachers, coaches, Elders, faith leaders and school staff are just some of the people that you can lean on and learn from as you continue to grow. Strong connections take time. Continue to be curious, kind and true to yourself.