“Human connection is both the purpose and the result of a meaningful life.” – Melinda Gates
Understanding Your MyMynd Social Relationship Score
An optimal score suggests that you are very socially connected and able to fit in with a group. You are likely to seek out opportunities to meet new people and experience no significant distress in doing so. You may want to explore this module in order to maintain good functioning.
A satisfactory score suggests that you are fairly socially connected and able to fit in. You may experience some mild distress in group situations or when meeting new people but are mostly able to overcome this. You are not necessarily excelling in your social life but are functioning well enough. You may want to explore this module to work on those aspects where you are struggling.
A moderate concern score suggests that you have some social connections but tend to experience distress in group situations or when meeting new people. You may experience feelings of exclusion and/or being ignored by others. We recommend exploring this module in order to work on those aspects where you are struggling.
An at risk score suggests that you have very few social connections and that you experience frequent and significant distress in group situations and when meeting new people. You constantly feel as if you are being excluded and that you don’t fit in. We recommend exploring this module in order to work on those aspects where you are struggling and to seek help from your GP/listed helplines if needed.
It is important that you understand for yourself whether or not you are happy with your social life. For this reason it is important that you look at your overall report. If social relationships is the only indicator in the at risk range, you might not experience significant distress. However, if there are other indicators that are flagged as at risk, your perceived lack of social connectedness could be contributing to any distress.
How Can You Improve Your Social Relationships?
Improving your relationships with others
Many adults find it hard to form new friendships or to keep up with existing friends. Socialising is not always among our first priorities, as our days are often filled with other things such as going to work, caring for children or other family members, exercising, completing housework and so on. Often we find ourselves growing apart from existing friends and struggle to find ways to meet new people.
The first step towards improving your social relationships involves becoming aware of the areas of your life where you are struggling to make or maintain connections and the possible reasons why this is the case. From there, you can begin to challenge your perspective and change your behaviours accordingly.
Improving your relationship with yourself
Having a positive relationship with ourselves helps us build on traits that will inevitably help us in our relationships with others. It also enables us to thrive in our own company rather than merely surviving in it. This is important because we all spend time alone – even the most sociable people are not surrounded by friends 24/7.
The relationship you have with yourself is one of the most important relationships, and certainly the longest relationship, you will ever have. It is also the one that a lot of people struggle to embrace. A good starting point for nurturing this relationship is to regularly practice self-compassion and self-care. This will improve your resilience and self-esteem, making it easier for you to cope with being alone.
Social Relationships In The Times Of COVID-19
In the current times of working from home and social distancing, the need to find alternative ways to build and maintain relationships has become increasingly apparent.
If this affects you at the moment, please know that you are not alone. Many people are struggling with the lack of physical contact and social isolation that has been brought on by the ongoing pandemic. Enforced lockdowns and restricted movement within the UK have made it hard to maintain face-to-face contact with friends and family and harder still to meet new people.
While this can be tough, there are ways to build connections ‘online’. A temporary solution for many has been to stay in touch virtually, through the use of social media and communication platforms such as Zoom, and to establish new connections through safe online communities.
Below are some suggestions of virtual activities you can get involved in to help combat feelings of loneliness and take back some control of your social life.
You can also look at this self-help guide.
Virtual Activity Ideas
- Join a Facebook group for your local area
Social media is perhaps one of the quickest ways to connect with new people. Conducting a simple Facebook search using the key words for the type of group you are looking to join will reveal whether or not a group already exists in your area. If it doesn’t, why not start one?
- Start a blog
Is there a particular topic or phenomenon that fascinates you or that you want to explore in more depth? Why not start a blog about it? Blogging is a great way to share your existing knowledge on a subject and to learn more about it by connecting with a community of like-minded individuals. Find out more.
- Sign up for a virtual exercise class
Whether you really miss going to the gym or are simply looking for an alternative to your allocated 30 minute walk around the block, taking part in a virtual exercise class is a great way to keep your activity levels up during lockdown and gives you the opportunity to work out as part of a team.
- Attend a livestream concert for a band you like
Music has a way of connecting people in a way that nothing else does. If you miss the atmosphere and sense of togetherness that comes from watching your favourite artist perform live, why not get dressed up and attend a livestream concert with your support bubble, or virtually with some friends?
- Apply to be in the virtual audience for a live tv show
Numerous television shows have taken to filming with a virtual audience since the admission of live studio audiences has been prevented due to social distancing rules. Why not apply online and be a part of your favourite show?
- Set up a weekly Zoom quiz with your friends/family
Zoom has rapidly become the nation’s most used communication platform. Why not use it to set up a weekly quiz with your friends and family?
- Attend an online lecture on a topic that interests you
Most U.K universities offer free one-off lectures on specialist topics. Why not connect with your alumni association and learn something new in your spare time?
Tools For Improving Your Relationships With Others
Think About The ‘Why Not’
A way to identify occasions where you have avoided or ignored social interaction and reflect on your reasons.
Create New Social Goals
An extension of the “why not” tool designed for setting goals related to making or maintaining social connections.
Daily Do Goods
Actions that you perform during the day, all in the spirit of doing something nice for someone else.
A list of things you can try in order to meet new people and form new relationships.
Tools For Improving Your Relationship With Yourself
A simple way of realising all the things you actually like about yourself and that you are proud of.
Positive statements that help you to challenge and overcome self-sabotaging and negative thoughts.
A rating-based tool that allows you to learn about your self-care needs and to implement change.
A list that helps you to incorporate daily self-care activities into your routine.
Think About The ‘Why Not’
There are numerous opportunities to connect with others throughout the day. However, we often tend to ignore or avoid these for a variety of reasons, such as:
- ‘I had no time’.
- ‘I am afraid of being rejected’.
- ‘That person doesn’t seem nice’.
- ‘They won’t want to talk to me anyway’.
This tool helps you to take some time to reflect on these reasons, as it can help you identify your thoughts and concerns. You can then use the ‘Create New Social Goals’ tool as an extension, helping you to turn your insights into actions.
Before using the worksheet, take some time to reflect on your social life. Are you satisfied with your amount of social connections? How about the quality of these connections? You can give yourself a simple score between 1-10.
1 = not satisfied with your social relationships.
10 = very satisfied with your social relationships.
Then, using the worksheet in the Download Materials, take some time (5 mins) to answer the questions about yourself. Then try to reflect on each of your answers (15 mins). Can you identify a certain thought or behavioural pattern that prevents you from building more relationships?
You could now take these insights and complete the ‘Create New Social Goals‘ tool.
Create New Social Goals
Using your answers from the ‘Why Not’ worksheet, list at least three measurable goals with respect to making or maintaining social connections. Remember that goals need to be both reasonable and attainable.
Examples of goals could be:
- To form an ongoing relationship with a new friend (one who you have yet to meet)
- To learn 5 new things about 3 friends that you know
- To have lunch with at least one new person
- To join a local group (e.g. sports, art or community)
During this process, refer back to the answers you provided in the ‘Why Not’ worksheet.
Awareness is often the first step towards overcoming your concerns over building new relationships. If you find yourself struggling to reach any of your goals, try challenging your perspective by asking yourself “what is the worst that can happen by at least saying hello?”.
Daily Do Goods
5 Minutes a Day
As the saying goes, “if you want to feel good, do good”.
Daily do-goods are actions that you perform throughout the day, all in the spirit of doing something for someone else. The action itself can be as simple as completing some housework that is usually done by your partner or, it can be something more time-consuming such as tutoring a colleague for an upcoming assessment. Whatever you decide to do, it is important that you are putting the needs of someone else ahead of yourself.
For some examples of daily do-goods see the ‘Do-Good Checklist‘ in the Download Materials.
Once you have completed all of the activities on the checklist you can start adding your own or look at the list of ”Additional Do-Goods’ we created.
Once a Month
Social projects are a great way to meet new people and expand your social connections. Our suggestions are mainly for activities that require you to join in person however, we have also compiled a list of things you can do virtually.
We recommend that you set aside at least one day per month to take part in a social project but of course you can participate more often if you would like.
- Volunteering: offer your time or talents at a hospital, place of worship, museum, community centre, charity shop or other organisation. You can form strong connections when you work with people who have mutual interests. Helpful Platforms are: DoIt, nextdoor and London volunteering.
- Extend and accept invitations: invite a colleague to join you for coffee or lunch. When you’re invited to a social gathering, say yes! Contact someone who recently invited you to an activity and return the favour.
- Take up a new hobby: take a college or community education course to meet like-minded people who have similar interests to you or join a class at a local gym, senior centre or community facility.
- Spend quality time with friends and family: host a games night, attend a concert, go and support your favourite sports team, spend the day at the beach or go for a family walk. Whatever the activity, dedicate at least 1 day a month to spending quality time with people you love.
- Join a community: this could be any community such as a youth club, sports team, faith community or activist group. Take advantage of special activities and get-to-know-you events for new members.
- Connect with your alumni association: if you are a recent graduate you should have access to your university’s alumni network which often includes access to free workshops and webinars on a range of topics. Why not connect and sign up to an event?
- Attend cultural events: this could involve going to the theatre, visiting an art gallery or attending a lecture on a subject of your interest.
During COVID you might want to checkout these virtual activity ideas.
15 Minutes a Week
This is a simple way of realising all the things you actually like about yourself and that you are proud of. It can be difficult to talk positively about yourself or give yourself the credit you deserve. However, this is an important part of being self-compassionate.
- Print off the worksheet in the Download Materials and complete the sentences.
- While it might feel silly at first, try to think hard and write down everything that comes to your mind.
- Store the sheet somewhere you can easily access it, for example in your handbag or bedside table.
- The next time you feel bad about yourself revisit your answers.
5 Minutes a Day
Affirmations are positive statements that help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, you encourage your brain to adopt a more positive outlook on your life and your capabilities.
Over time, the positive changes to your thoughts will also be reflected in your behaviour.
There is no right or wrong way to practice your affirmations but some suggestions include:
- Writing the affirmation down. Write the affirmation in a journal, diary, or on your computer and add to it each morning until you have a comprehensive list of positive statements ready for whenever you need a little boost.
- Saying the affirmation out loud. When you wake up in the morning look at your reflection in the mirror and recite the affirmation out loud to yourself three times to solidify it in your mind.
- Downloading an affirmation app. Download a free affirmation app and get daily affirmations sent straight to your phone.
Note: what you choose to write in your affirmations is entirely up to you. Statements can range from something specific to do with your ability to perform in your job to something more general about your life. The important thing is that each affirmation is a positive statement created by you about you.
The flashcards in the Download Materials contain some examples to help you get started.
This tool is a good start for you to think about how often you take time for yourself. How frequently, and how well, do you perform activities that make you feel good? This could be anything from going for a walk each morning before work, to practicing meditation before bed, to making sure you eat a healthy breakfast everyday.
The goal is to learn about your self-care needs by identifying the areas of your life where your needs are being met as well as the areas that could use some more work. You can then improve your ‘self-care routine’.
Click here for our module on mindfulness & meditation that includes helpful tools to tune both into your body and your feelings.
Use the link provided in the ‘Download Materials‘.
1. Think about the different areas of your life and rate (from 1 to 3) how well you are currently taking care of each one:
(1 = poorly)
(3 = well)
2. Take note of any aspects you would like to improve.
3. Once you have identified all of your areas for improvement, choose one from each domain to work on in the next month and write down a pledge for how you will do so.
For example, if you decide that you want to exercise more frequently, your pledge might say “In the next month I will dedicate 20 minutes everyday to going on a walk”.
4. At the end of the month, review your progress and choose a new self-care activity to work on.
Clicking here will redirect you to TherapistAid.com where you can download and print off a free self-care assessment worksheet they created to help get you started.
15 Minutes a Day
This tool can be performed on its own or as an extension of the self-care assessment and can help ensure that you are practicing self-care in all areas of your life, not just the ones that you find easiest.
The checklist in the Download Materials is a good starting point for incorporating daily self-care activities into your routine. Once you have completed these, feel free to add in some ideas of your own.
You can use the provided worksheet in two ways:
A) Self-Care List: Work your way through the lists, completing one self-care activity per day and ticking them off as you go.
Note: try and alternate between areas, especially focusing on those that you most struggle with.
B) Self-Care Jar: Print the worksheet, take some scissors and cut out all the self-care activities. Put them in a jar and pull one out each morning. Aim to complete that self-care activity that day.
The self-care jar involves a random draw of activities each day, making sure that you complete activities from different areas, including those that you may struggle with.
Note: you could write down your own activities and add them to that jar.