“Alone you are faster, together you go further” – this African proverb sounds like a piece of wisdom, but it is also biology. Humans are social beings; our nervous system calibrates itself in connection. Those who want high performance need not only sleep, training, and focus – but also a robust network of people. Surprisingly, it is not the quantity of contacts that matters, but the quality of lived closeness.

The sense of community describes the subjective experience of connectedness, belonging, and mutual reliability. Central to this is social support social supportperceived help, attention, and practical support from family, friends, colleagues. It buffers stress, stabilizes mood, and promotes healthy behavior. At the same time, digital networking has a downside: A high proportion of purely digital interactions can weaken the experience of belonging when it replaces analog closeness. The key is balance – technology as a bridge, not a substitute. For high performers, this means: consciously shaping social architecture – rituals, spaces, and rhythms that enable genuine encounters.

In the absence of social support, susceptibility to depressive symptoms and dark thoughts increases – especially under stress. A large-scale study during the pandemic showed that chronic stressors and perceived lack of support were significantly associated with depression and suicidal thoughts, while the mere burden of the pandemic was less relevant. Protection came from lived support and resilient networks ^[1]. Conversely, older individuals measurably benefit when family, peers, and caregivers are actively involved: regular visits and relationships significantly enhance emotional well-being ^[2]. Digital overload, on the other hand, can dampen well-being: Intensive Facebook usage was associated with lower mental health and life satisfaction in a representative analysis – indicating a trade-off with offline relationships ^[3]. Additionally, a clinical sample showed that a lot of social media time was linked to greater loneliness and increased anxiety, particularly among younger users ^[4]. In short: Connectedness acts like an emotional immune system – and screen time without real encounters can weaken it.

Several studies present a consistent picture. Firstly: Social support is a resilience factor. In an analysis of over 270,000 adolescents, chronic stressors and low support were clear predictors of depression and suicidal thoughts; social support mitigated this effect. Clinically relevant because prevention directly addresses this: strengthening support systems, reducing stressors ^[1]. Secondly: The mode of interaction matters. A representative panel study with objective usage data found that increased Facebook activity – likes, clicks, status updates – was associated with poorer mental health, even over time. This underscores that online contact qualitatively affects differently than presence and does not replace genuine closeness ^[3]. Thirdly: Support from multiple sources particularly protects adolescents – family, peers, teachers, classmates. Those who are broadly supported and use online interaction moderately report fewer psychosomatic complaints and less problematic social media use. Low support plus high online intensity marks risk profiles ^[5]. For practice, this means: Diversify your support networks and prioritize real encounters.

- Establish social rituals: Plan weekly calls or meetings with family and close friends. Quality over quantity – short, present conversations are powerful. Studies show that regular, meaningful contacts stabilize emotional well-being, especially in older age ^[2].
- Strengthen your support portfolio: Maintain multiple sources – family, peers, colleagues, mentors. Adolescents with support from various circles show fewer complaints and less problematic online usage; this principle also applies to adults ^[5].
- Shift interaction from the screen to real life: Use social media as a scheduling tool (to arrange meetings), not as a substitute. Limit passive consumption (scrolling, likes) – which is associated with poorer mental health ^[3] and promotes loneliness and anxiety, especially with intensive use ^[4].
- Join a community sports group: Choose formats that are fun and socially engaging (e.g., running groups, padel, rowing). Co-designed, group-based programs enhance enjoyment, inclusion, and sustain participation longer – important against isolation and for lasting activity ^[6].
- Build your neighborhood network: Initiate house or street meetings, collaborative projects (garden, repair café). “Hospital” main streets and connected neighborhoods promote incidental encounters and thus lasting bonds – a structural lever for more cohesion and health ^[7].

Community is not a “nice-to-have,” but a training ground for mental strength. Those who cultivate genuine closeness and wisely regulate digital contacts build resilience, energy, and joy of life. Check today: Which encounter this week will be real – and not just virtual?