Build stronger connections? This has become increasingly important to me as I’ve got older and my kids are growing up in a world increasingly dominated by screens and virtual spaces; the art of building meaningful, real-world connections can sometimes seem like a relic of the past. Yet, research continues to show that when you build stronger connections, these authentic, interpersonal connections can advance emotional and physical health. This article explores various science-backed methods to build stronger connections, enhance your relationships, and offers some direction to forge deeper bonds and reap the myriad benefits of such connections.

Why Build Stronger Connections?

Connection is the energy that is created between people when they feel seen, heard, and valued; when they can give and receive without judgement.” — Brené Brown

Human beings are inherently social creatures. The benefits of cultivating deeper relationships are well-documented across various domains of health and wellbeing. When you build stronger connections, it can lead to:

Improved mental health: Regular, meaningful interactions help reduce anxiety and depression.
Enhanced resilience: Those with robust social networks are better equipped to manage stress and bounce back from adversity.
Longer lifespan: Research has linked strong social bonds to increased longevity.
Greater empathy and emotional support: Deep connections provide a sense of belonging and can increase one’s capacity for empathy.

Given these profound benefits, here are a range of scientifically validated ways to build stronger connections with others:

Active Listening

Active listening involves fully concentrating, understanding, responding, and then remembering what is being said. This is pivotal in forming deep connections. Studies show that when people feel heard, they are more likely to open up and form a trust-based relationship. Practice maintaining eye contact, nodding, and providing feedback which shows you comprehend their messages. Read this article offering 15 Ways to be a Better Listener for more on this topic.


Brené Brown, a renowned researcher on vulnerability, argues that showing our true selves encourages a stronger, more authentic bond with others. Being vulnerable and open about our fears and aspirations allows for a deeper level of intimacy and trust.

Shared Activities

Engaging in activities together can significantly boost relational depth. According to a study in the Journal of Personality and Social Psychology, sharing experiences with others increases their perceived value and deepens our connections.

Express Gratitude

Expressing gratitude not only uplifts your spirit but also reinforces your relationships. A simple “thank you” can make others feel valued and appreciated, strengthening the bond. Research by Dr. Robert Emmons highlights the power of gratitude in enhancing social bonds and overall wellbeing. Read this article on the Science of Gratitude for more on this topic.

Consistent Communication

In the age of digital communication, staying in touch has never been easier. Regular check-ins via any medium help keep the relationship vibrant and show that you care. According to a 2020 study, frequency of communication is positively correlated with relationship satisfaction.

Emotional Attunement

Paying attention to others’ emotional needs and responding appropriately is crucial. This synchronicity, known as emotional attunement, helps foster a safe and supportive environment. Dr. John Gottman’s research emphasises the importance of emotional responsiveness for successful relationships.

Setting and Respecting Boundaries

Clear boundaries are fundamental to healthy relationships. They help manage expectations and foster mutual respect. Understanding and respecting personal and emotional boundaries brings clarity and trust to any relationship.

Give and Take Feedback

Constructive feedback, when delivered thoughtfully, can strengthen connections by fostering growth and trust. It’s important that feedback is bidirectional—equally open to giving and receiving criticism.

Shared Values and Goals

Connecting over shared values and goals can create a powerful bond. Whether it’s professional ambitions or personal beliefs, finding common ground can lead to more meaningful and enduring relationships.

Celebrate Achievements

Acknowledging and celebrating each other’s successes can reinforce your emotional ties. It shows that you value the other person’s happiness and achievements as your own.

The most basic and powerful way to connect to another person is to listen. Just listen. Perhaps the most important thing we ever give each other is our attention.” — Rachel Naomi Remen


Building stronger connections is a multifaceted process that benefits immensely from intentional, consistent, and empathetic engagement. By implementing these science-backed strategies, you are not only enhancing your relationships but also improving your overall quality of life. Stronger connections foster a supportive network, enriching our lives and enabling us to become our best selves. Building stronger interpersonal connections is not just about enhancing our social lives; it’s a crucial aspect of fostering a healthier, happier, and more fulfilling existence.

References and Quotes

• Brown, Brené. Daring Greatly, 2012.
• Emmons, Robert A., The Little Book of Gratitude, 2016.
• Gottman, John. The Seven Principles for Making Marriage Work, 1999.
• Journal of Personality and Social Psychology, 2019.

Has this article about how to build stronger connections piqued your interest in this field? Then have a read of these pages:1.  Would you like a satisfying and meaningful career as a hypnotherapist helping others? Are you a hypnotherapist looking for stimulating and career enhancing continued professional development and advanced studes? Explore the pages of this website.
Adam Eason’s Anglo European training college.

2. Would you like to learn self-hypnosis skills to apply to your own life?
If you’d like to learn more about self-hypnosis, understand the evidence based principles of it from a scientific perspective and learn how to apply it to many areas of your life while having fun and in a safe environment and have the opportunity to test everything you learn, then come and join me for my one day seminar which does all that and more, have a read here: The Science of Self-Hypnosis Seminar. Alternatively, go grab a copy of my Science of self-hypnosis book.