Stronger connections, better mental health
Feeling connected can make a real difference in how we cope, grow and feel about ourselves every day.
Feeling connected really matters.
When you feel connected to yourself, the people around you, your community and even the natural world, it can help you feel more confident, supported and better able to handle challenges.
A lot of young people today are feeling lonely.i That makes connection even more important. Strong relationships play a huge role in mental health. Students who feel supported are more likely to feel happier and healthier overall. Research shows that even when life feels tough, young people can thrive when they have caring people and the right supports around them. Sometimes, having just one person who believes in you can make all the difference. ii
Connection can take many forms. Small moments of connection, repeated over time, can really add up.
Connecting can be:
- checking in on a friend
- saying hello to someone
- joining a group, club or activity you enjoy
- spending time outside or noticing nature around you
- cuddling with a pet
- holding the door open for someone
- taking part in a cultural, spiritual or community activity
- pausing to reflect on how you are feeling
- talking things through with someone you trust
These small actions help remind us that we are not alone.
Connecting online and offline
Technology is playing a bigger role in how we connect. Social media, messaging, gaming apps and even AI tools can make it easier to stay in touch, feel included and keep friendships going. At the same time, they can also add pressure to respond quickly, look a certain way or keep up with others. Sometimes being online strengthens connection, and other times it can leave us feeling stressed or drained. iii iv
For many teenagers, connecting online is an important part of friendship, and that is not always a bad thing. It helps people stay connected when spending time together in person is not possible. But online communication also feels different. Messages stick around, posts reach lots of people and things can spread quickly. All of this shapes how we experience trust, conflict and belonging. v vi
It’s helpful to pause and check in with yourself when you use social media or other online spaces. How do they make you feel—more connected, or more stressed and overwhelmed? Being thoughtful about how and when you use technology can support your mental health.
You can do this by setting limits on device use, spending time on meaningful offline activities, and paying attention to your feelings while using devices. These ideas are called the 3Ms of balanced device use: Manage, Meaningful and Mindful (learn more at MediaSmarts).
Connecting at school
The way a school feels can make a big difference in your mental health and well‑being. Positive relationships with friends and school staff help students feel more confident, supported and able to handle challenges. Feeling safe and respected at school matters too. vii
Students who took part in #HearNowON 2024 shared that feeling connected at school supports their well‑being.
As one student shared, “At my school, we have a lot of different clubs for certain groups of people that can be really affirming since people can build their communities there.”
For ideas on promoting connection and belonging in your school, check out Connect Quest. It’s a collection of activities you can use to bring people together, strengthen relationships and explore healthy ways to manage things like stress and device use.
Reflection question
What is one place, person or activity that helps you feel connected, and how could you spend a little more time there?
Connection does not look the same for everyone. What matters is finding the moments, people and spaces that help you feel grounded, supported and like you belong.