Making Friends as an Adult: Tips to Build Connection

Author: Hannah Curley, LPC-Associate

Adulthood brings with it many freedoms, but it can also introduce plenty of new challenges. Where the opportunity to meet new people may have felt more accessible in the past, it can be a real challenge to build connections and form friendships as an adult. If that feels true to you, you are not alone!

Benefits of building a stronger social network:

Spending time with friends is something that can feel enjoyable, yes, but the benefits don’t stop there. Forming friendships and a social network can provide a sense of community support, especially during times when life might feel especially difficult. Increasing social connections and time with friends can also elevate mood, reduce feelings of isolation, and reduce burnout.

What this might mean: If you’re struggling with feeling isolated or are living with depression, taking intentional time with friends is something that may be able to provide you support.

What makes finding friends difficult?

Oftentimes we find our schedules growing more complicated than ever between work, family, and personal obligations. It can make it difficult to find the time and opportunities for social connections, especially when it involves making new friends. Add in the challenges of moving cities or jobs, and the goal of building a new social network can look like an intimidating task.

This can appear particularly challenging for those that identify as more introverted. Social tasks may already take up more energy or feel less comfortable, which can make the idea of meeting new people even more difficult.

What can I do?

One goal for forming connections might be to put yourself in the best position to meet people with similar interests to you.

What might this look like? Working within the confines of your schedule and budget, one option might include starting a new hobby with a social element, such as taking an art class or joining a local recreational club. Another example would be volunteering, a low-cost option with plenty of variety that can allow you to meet new people while giving back to the community. With all of these examples, you can explore something new while meeting others with similar interests.

Another option might be seeking out meet-ups within your area. Plenty of local groups advertise social gatherings for adults seeking to meet new people and build friendships, and some of these are even tailored for those new to the city. This can be a strong way to meet others in a similar situation as yourself: those wanting to form connections and looking for friends.

If you already have hobbies or interests that you would like to share, another option could be seeking out events based around your interests. This might look like a board game event, a book club, or an outdoors event. Local events can be found online, through social media, and advertised around your area.

How can therapy help?

Building social connections can take time. By working with a therapist, you can have a space dedicated to yourself to allow you to process and talk through your emotions and experiences.

Therapy can also help in your goal of building new friendships and meeting new people by providing a space to work through what you feel might be holding you back. It is a place to work through anxieties and fears, practice effective communication skills, and build confidence through personal exploration. Therapy can be a space with the aim of helping you feel confident and empowered to work towards your goals and build connections with those around you.

If finding friendships has been a source of stress for you, I’m here to help. You are welcome to schedule a free consultation call to start taking the first steps towards finding your social connection and support. You can read more about me and my work HERE!