Relationships are key to happy and healthy lives. According to Dr. Robert Waldinger, director of the Harvard Study of Adult Development, people with the best health outcomes were people who “leaned into relationships, with family, with friends, with community.”
The quality of our relationships is important, however. What makes a relationship healthy? Relationships come in many forms: lovers, family, friends, coworkers, team members, and neighbors. Think of a relationship where you have mutual respect and trust, supporting each other in tough times, celebrating the good times, and communicating with ease and honesty. This is a healthy relationship. Do you have someone in mind? On the other hand, if communication is often tense or strained, confidences are broken, or you don’t feel listened to, appreciated, or valued, these are signs of an unhealthy relationship. Unhealthy relationships can have both immediate and longer-term health impacts. If you are unhappy in a relationship, try to improve the relationship, or end it. Do not stay in a relationship for the wrong reasons, such as fear of being alone or guilt.
If a partner tries to force you to do something sexually, harms you physically, or is verbally abusive, you are in an unhealthy relationship. Even if you believe the person loves you, it does not make up for the harm they are doing to you. End the relationship.
Take a moment to assess the health of your relationships. Who are the people who make you smile, who boost your confidence, who truly listen when you need to talk, and who want only the best for you? Investing in these relationships is likely to make you happier and healthier. Relationships are two-way streets. How committed are you to your relationships? How much effort do you put into nurturing your relationships?
Self-Care
Healthy relationships start with healthy individuals. Self-care is learning to take good care of yourself and to prioritize your own needs. Self-care involves any activity that nurtures and refuels you, such as taking a walk in the woods, going to a yoga class, attending a sporting event, reading a good book, or spending time with friends. When you are feeling calm and nourished, you are going to look forward to your day, and despite how busy it is, you will prioritize time with friends and family. If you don’t take care of and learn to love yourself, you will never be able to bring your best self to any relationship.
An important dynamic you bring to any relationship is how you feel about yourself. Self-esteem is about loving yourself and being happy for who you are. Building healthy self-esteem impacts how you see yourself, which can drastically improve your relationships. While low self-esteem won’t keep us from romantic love, it can act as a barrier to a healthy relationship. If you do not believe you are good enough, how can you expect your partner to think so?
When you feel secure in yourself, this allows you and your partner to feel more secure about the relationship. If you have insecurities, it may show in your relationship as jealousy, defensiveness, or tension that leads to unnecessary arguments. Healthy self-esteem goes hand in hand with self-confidence, and feeling confident about yourself will translate into a stronger and more satisfying relationship. If you are experiencing low self-esteem, you may give your partner too much credit or stay in a relationship that is not healthy for you. If you find yourself changing your personality for someone else, that is never a sign of a healthy relationship.
You can reverse negative self-talk and build your self-esteem. If you catch yourself thinking you are unlovable, unattractive, or not good enough, it’s important to start talking to yourself in a positive way and to celebrate all that is uniquely you.
Self-care includes self-forgiveness. We all make mistakes. A misstep isn’t the end of the world. Pick yourself up, put things in perspective, acknowledge any lessons to be learned, focus on all that makes you special, and move forward. Be kind to yourself.
The Importance of Community
The Nicoya Peninsula in Costa Rica is home to some of the highest number of centenarians (people who are 100 years old or older) in the world. Costa Ricans in general report a high level of life satisfaction. Dan Buettner, author of the Blue Zones study of the longest living populations in the world, explains that Costa Rica “is a place where religion, family, and social interaction are the main values, unlike trying to get ahead, or financial security, or status. Their cities are set up so they’re bumping into each other all day long. They walk to the markets, where they have conversations with people" (www.bluezones.com).
In Costa Rica, multiple generations live together under the same roof or nearby where they can be involved in each other’s lives. Neighbors are like extended family, and people often stop in for a visit and go out of their way to help one another.
While this isn’t the way many of us live in the United States, the lessons from the Blue Zone study underscore the importance of community and the health benefits of connecting to and staying close to a community. What communities do you belong to? Is your dorm a community? A sports team? A club or people you volunteer with? When you start seeing the social circles you connect to as communities and prioritize your time to develop more closeness with those communities, you will experience many physical, mental, and emotional health benefits.
According to an analysis of research on college students by Joe Cuseo (2007), college students who have a higher sense of belonging and are more involved in their college community are more successful. Additionally, college students who are involved in extracurricular, volunteer, and part-time work experiences outside the classroom (less than 20 hours per week) earn higher grades than students who do not get involved in any out-of-class activities at all.
Application: My Community
Make a list of the communities you belong to. Your list should include formal communities—for example, sports teams, fraternities or sororities, and membership in clubs and other organizations. Your list should also include informal communities—for example, your neighbors or the people you always see at your favorite exercise class.
Next to each community, write how being a member of this community benefits you and how your involvement benefits the community. Now, make a new list of your personal interests and passions. How well do these align with the communities you already belong to? Are there new communities that would be a good fit for you?
If you are struggling to identify communities you already belong to, think about your passions, causes you care about, and ways you love to spend your time. Find a group or club that aligns with your interests. If you can’t find one that already exists, start a new club!
Research has shown that friends provide a sense of meaning or purpose in our lives, and that having a healthy social life is important to staying physically healthy. Holt-Lunstad et al. (2010) conducted a meta-analysis of the research results from 148 studies of over 300,000 participants, researchers found that social relationships are important in improving our lifespan. Social support has been linked to lower blood pressure and better immune system functioning. The meta-analysis also showed that social support operates on a continuum: the greater the extent of the relationships, the lower the health risks (Holt-Lunstad et al., 2010).
According to a 2018 report from the American College Health Association, in a 12-month period, 63 percent of college students have felt very lonely. If you are feeling lonely or having a hard time making friends, know that the majority of people around you have also felt this way. Joining a group or a club of people who share your interests and passions is one of the best ways to make great friends and stay connected.
Relationship Maintenance
You may have heard that relationships are hard work. Relationships need maintenance and care. Just like your body needs food and your car needs gasoline to run, your relationships need attention as well. When people are in a relationship with each other, what makes a difference to keep people together is how they feel when they are with each other. Maintenance can make a relationship more satisfying and successful.
Daniel Canary and Laura Stafford (1994) stated that “most people desire long-term, stable, and satisfying relationships.” To keep a satisfying relationship, individuals must utilize relationship maintenance behaviors. They believed that if individuals do not maintain their relationships, the relationships will weaken and/or end. “It is naïve to assume that relationships simply stay together until they fall apart or that they happen to stay together" (Canary & Stafford, 1994).
Joe Ayres (1983) studied how individuals maintain their interpersonal relationships. Through factor analysis, he identified three types of strategies. First, avoidance strategies are used to evade communication that might threaten the relationship. Second, balance strategies are used to maintain equality in the relationship so that partners do not feel underbenefited or overbenefited from being in the relationship. Third, direct strategies are used to evaluate and remind the partner of relationship objectives. It is worth noting that Joe Ayers found that relationship intent had a major influence on the perceptions of the relationship partners. If partners wanted to stay together, they would make more of an effort to employ maintenance strategies than deterioration strategies.
Laura Stafford and Daniel Canary (1994) found five key relationship maintenance behaviors. First, positivity is a relational maintenance factor used by communicating with their partners in a happy and supportive manner. Second, openness occurs when partners focus their communication on the relationship. Third, assurances are words that emphasize the partners’ commitment to the duration of the relationship. Fourth, networking is communicating with family and friends. Lastly, sharing tasks is doing work or household tasks. Later, Canary and his colleagues found two more relationship maintenance behaviors: conflict management and advice (Canary & Zelley, 2000).
Additionally, Canary and Stafford (1994) also posited four propositions that serve as a conceptual framework for relationship maintenance research. The first proposition is that relationships will worsen if they are not maintained. The second proposition is that both partners must feel that there are equal benefits and sacrifices in the relationship for it to sustain. The third proposition states that maintenance behaviors depend on the type of relationship. The fourth proposition is that relationship maintenance behaviors can be used alone or as a mixture to affect perceptions of the relationship. Overall, these propositions illustrate the importance and effect that relationship maintenance behaviors can have on relationships.
Relationship maintenance is the stabilization point between relationship initiation and potential relationship destruction (Duck, 1988). There are two elements to relationship maintenance. First, strategic plans are intentional behaviors and actions used to maintain the relationship. Second, everyday interactions help to sustain the relationship. Talk is the most important element in relationship maintenance (Duck, 1994).
Strategies for Maintaining Healthy Relationships
Maintaining healthy relationships across various domains—whether with friends, family, romantic partners, or colleagues—requires intentional effort, emotional intelligence, and consistent communication.
Open and honest communication is foundational; expressing thoughts, needs, and concerns clearly while also actively listening fosters mutual understanding and trust.
Setting and respecting boundaries is essential for preserving individual autonomy and preventing resentment. This includes recognizing personal limits and being mindful of others’ emotional and physical space.
Empathy and emotional support play a critical role in sustaining strong bonds. Demonstrating genuine care, validating others’ feelings, and offering help during difficult times strengthen relational resilience.
Managing conflict constructively is vital. Disagreements are inevitable, but approaching them with a problem-solving mindset—rather than blame or avoidance—can transform conflict into an opportunity for growth.
Investing time and effort into the relationship is key. Regular check-ins, shared experiences, and small gestures of appreciation reinforce connection and show that the relationship is valued. These principles, when practiced consistently, contribute to the development of relationships that are not only enduring but also enriching and mutually supportive.
Reflect
How does self-care benefit relationships?
Why is community so important to healthy relationships?
What are some strategies for maintaining relationships?
