The Power of Connection in Times of Change

When I was 14, my family moved from Pennsylvania to New Jersey. I was about to start high school and I knew only one girl out of a class of 600 students. Needless to say that I was nervous. That’s when my mom gave me the following advice. She looked me in the eyes and said, “Aly, networks are everything. Because life is about the people you share it with.” 

To this day her words resonate with me. We are, at our core, social creatures. However, we often underestimate the power and importance of human connection, especially as it relates to our wellbeing. Our interactions and relationships with others are more than just a source of comfort. They are an essential part of our resilience, especially during times of disruption and change. Spending quality time with others not only builds empathy and understanding, it helps ward off loneliness and isolation. Healthy relationships with others create a net of support so that if and when things fall --and they will-- we have a greater chance of getting up. 

It’s no wonder then that within an integrative coaching framework, one of the ways we identify the physical body being in or out of balance is by exploring how  much time (and what kind of time) is spent with others. It is understood to be a key aspect of our wellbeing.

The Brain Science Behind Social Connections

Did you know that our social interactions can affect gene expression? Crazy, right? When we engage in conflict or isolation, our bodies turn on inflammatory genes, increasing cytokine production and stress hormone levels like cortisol, which heightens our risk of disease if chronically high. Conversely, when we cultivate meaningful and loving relationships, we activate anti-inflammatory genes, synchronize heartbeats, and even align brain waves. Connection is not just an emotional or mental experience—it is a physiological one. 

Neuroscience helps explain why this happens. Mirror neurons, a special class of brain cells, fire both when we perform an action and when we observe someone else doing the same. These neurons allow us to experience the emotions and states of others as if they were our own, reinforcing the profound impact of relationships on our nervous system. When we surround ourselves with supportive, positive connections, our bodies respond in kind, enhancing our ability to navigate change with resilience. Fun fact - mirror neurons are also key to building empathy and understanding because they help us to understand and connect with others’ perspectives and experiences.

Nature vs Nurture

Yet, despite this deep biological wiring for connection, modern society has made genuine community harder to come by. Unlike past generations who naturally gathered in communal spaces, we now spend more time in isolated routines, often substituting digital interactions for real human connection. Social media, while useful in some ways, is not a replacement for true friendship. It lacks the physiological exchange that happens when we sit across from someone, laugh together, or share a meal.

And just as nourishing relationships can strengthen us, unhealthy or draining relationships can diminish our capacity for resilience. Being mindful of the relationships we maintain—and assessing whether they uplift or deplete us—is essential. The time we spend with others should align with our values and support our well-being rather than add stress or hinder personal growth.

Community as Medicine

If we want to build resilience, we must prioritize the relationships that nourish us. We must create and seek out spaces that foster genuine connection. What if we began to think of community as medicine? Of shared meals as nourishment for both body and soul? In many cultures, eating with others is not just about sustenance—it is an act of service, a ritual of belonging. But we rarely consider this when talking about health and wellness. A strong social fabric can be as crucial to our well-being as nutrition, movement, or mindfulness.

In a world that often pulls us into isolation, let’s remember that one of our greatest sources of strength lies in each other.