Social support, its effects on mental health and advice for how to stay connected this year.

Transitioning to university can be difficult, especially for those who have to move away from their homes and the people they know to begin their academic journey. 

This transition to university represents a critical developmental period marked by academic pressure, social adjustment and increased independence. While this phase can often foster personal growth, it is also associated with heightened vulnerability to mental health challenges. Because of these challenges and the increase in stressors in daily life, maintaining consistent contact with friends and family plays a foundational role in promoting psychological well-being and academic success.

University life introduces a set of demands that differ significantly from those experienced in earlier stages of education. Students are expected to manage their time independently, meet higher academic expectations and navigate complex social environments. For some, this transition involves relocating to a new city or country, thereby reducing immediate access to established support systems.

These changes can produce a sense of instability. Feelings of loneliness and homesickness are particularly common among first-year students. Loneliness, in particular, is not merely a temporary emotional state but a serious psychological concern. Research shows that reduced social support is strongly associated with increased depressive symptoms and poorer overall health among university students. Additionally, broader studies of student mental health indicate that psychological distress is widespread and often linked to social isolation and limited access to support networks.

In such an environment, maintaining relationships with family and friends becomes essential for emotional stability.

Social support refers to the emotional, informational and practical resources provided by others. It is typically divided into four main categories: emotional support (such as empathy, reassurance, and understanding), informational support (including advice and guidance), instrumental support (involving tangible assistance) and esteem support (which includes expressions of confidence or encouragement).

Friends and family are the primary sources of these forms of support. Family members often provide long-term emotional grounding, while friends, especially peers, offer shared experiences and immediate understanding of university life. Together, these relationships create a support system that can significantly influence how students cope with stress.

Importantly, studies emphasize that the perception of support, knowing that someone is available to help, can be just as important as the support itself in promoting mental well-being. 

Maintaining contact with friends and family has a measurable impact on mental health outcomes among university students. These benefits are supported by a growing body of research.

A systematic review examining university students with mental health challenges found that higher levels of social support significantly reduced depression, anxiety and psychological distress. Similarly, large-scale studies have shown that students with low-quality social support are far more likely to experience mental health problems, including a substantially increased risk of depressive symptoms. 

This support from family and friends can lead to greater emotional stability as students know that they have people that they can rely on when things get hard. Regular communication with trusted individuals allows students to express their thoughts and emotions, which is critical for emotional regulation. This reduces the likelihood of overwhelming stress and helps maintain mental balance.

Students who feel supported are better able to adapt in adversity, which increases their ability to find resilience during stressful periods of time, like exams or midterms. Social connections provide encouragement, perspective and practical help, all of which contribute to resilience during challenging periods of time.

This relationship between social connection and mental health can be explained through two psychological mechanisms known as stress buffering and having a sense of belonging.

Stress buffering is a phenomenon where having social connections can alleviate the negative consequences surrounding stressful events. Social supports reduce the impact of stress by providing reassurance and practical assistance. When students face academic pressure or personal difficulties, having someone to talk to can significantly reduce perceived stress levels.

Humans have an inherent need for a sense of belonging. Maintaining relationships with friends and family reinforces a sense of identity and connection, which is especially important when students are adjusting to new environments.

So how can university students stay in touch with their family and friends instead of getting caught up in all of the work they need to do? 

One of the most effective ways to maintain relationships is through regular, structured communication and making it part of a routine. Without intentional planning, busy schedules can lead to long periods of disconnection. By planning a section of time to reach out to family and friends, you can make sure to keep in contact with the people you care about and stay up to date on what is happening in their lives.

Setting aside specific times each week for communication, such as a Sunday evening call with family or a midweek check-in with a friend, helps ensure consistency. Routine contact reinforces connection and provides a predictable opportunity for emotional support that is reciprocal and healthy. Even if you’re not in a stressful time of the semester, making these calls to just check in on what your loved ones are doing can help you to relax while simultaneously staying connected with others.

Rather than viewing communication as a separate task, students can also integrate it into their daily routines.

Students can call family members while walking between classes, cooking or commuting, which reduces the time burden associated with staying in touch. It also puts less pressure on finding a designated time for students to call, which allows for more flexibility in everyday life to call and maintain this communication.

Students often prioritize academic tasks over social connections. However, maintaining relationships should be viewed as a necessary component of well-being rather than an optional activity. Allocating time for communication can prevent relationships from deteriorating over time.

Modern communication technologies also provide numerous tools for maintaining long-distance relationships. However, the effectiveness of these tools depends on how they are used.

Video calls offer a richer form of interaction than text messaging, as they allow for face-to-face communication and natural conversation. Platforms such as Zoom, FaceTime and Skype enable real-time, face-to-face communication, which can strengthen emotional bonds.

Apps like WhatsApp and Messenger are useful for maintaining frequent, low-effort contact. While these interactions may be brief, they help sustain a sense of ongoing connection.

While frequent communication is beneficial, the depth of interaction is equally important. Meaningful conversations where students share experiences, challenges and emotions are more impactful than frequent but superficial exchanges.

Sending photos, short updates or voice notes about daily life can help maintain a sense of presence in each other’s lives. This type of communication reinforces connection without requiring lengthy conversations.

Engaging in shared activities can also enhance connection, even when individuals are physically distant.

Students can watch movies simultaneously, play online games or attend virtual events together. These shared experiences create a sense of togetherness, even when they’re not physically present.

Working on shared goals, such as fitness challenges or reading the same book, can provide additional opportunities for interaction and engagement.

It can be hard to stay connected with people during the busy school year, but it’s extremely important. Find some time to reach out to the people you love, even if it’s just for a few minutes. They might just need it just as much as you do.