Regaining social connection

Depression, as explained by various specialists and experiences shared in mental health materials, not only affects mood, but also has a profound impact on the social life of those who suffer from it.

One of the most common symptoms is progressive isolation: we stop answering messages, avoid encounters, and even feel that we no longer have anything to offer others.

However, social connection is one of the most powerful factors in emotional recovery. It is not about forcing yourself to be with people, but about carefully and realistically rebuilding bonds that give meaning, comfort, and a sense of belonging.

Overcoming isolation gradually

Social withdrawal is often an automatic response to emotional distress. We feel that we cannot offer a “presentable” version of ourselves, and we prefer to avoid judgment, discomfort, or embarrassment. But prolonged isolation only intensifies negative thoughts and suffering.

It is not about eliminating what we feel, but about acting despite it. That's why the first step out of isolation isn't attending a big gathering. It's regaining small gestures of openness: sending a message, making a quick phone call, sharing a post, saying hello to a neighbor.

These kinds of actions connect us to a fundamental reality: we are not alone, even if we feel that way. The key is to start small, with goals that seem achievable.

As recommended by various therapeutic approaches, especially behavioral activation, recovery is based on breaking the cycle of avoidance through small, consistent steps.

Emotional validation and the search for secure bonds

One of the deepest emotional needs when we are depressed is to feel that someone truly understands our pain. But often we do not find that validation in our immediate environment.

This does not mean that there are no people capable of accompanying us, but rather that we must learn to seek secure attachments: empathetic people who listen without judging, who do not minimize what we feel or demand that we “be fine” immediately.

When a depressed person begins to reconnect, an inner part that longs to hear “yes, what you went through was very hard, and it makes sense that you feel this way” often emerges.

This validation can come from a therapist, an understanding friend, or even from oneself. It is the first step in moving away from the “inner victim” without denying one's pain. From there, it is possible to rebuild relationships from a more honest and real foundation.

The importance of expressing what you feel (verbally or creatively)

Depression often leads us to repress what we feel. We find it difficult to talk because we fear not being understood, because we believe it doesn't make sense, or because we can't even put into words what we're going through.

However, the act of expressing ourselves has a liberating effect. It's not about eliminating negative thoughts, but about learning to see them for what they are: ideas, not absolute truths.

Expressing what we feel—whether by talking to someone, writing, drawing, singing, or dancing—allows us to take emotional distance and give shape to what overwhelms us. It doesn't matter if the form is chaotic or clumsy: the important thing is to open a channel for the emotion to flow.

In addition, many people find art to be a powerful way to reconnect with themselves and others, especially when words fail.

Social activities as a tool for reintegration

Once the reconnection process has begun, it is essential to seek out meaningful social activities. It's not about being with just anyone or in any context, but about choosing spaces where we can be authentic and feel welcome.

Going to the movies, joining a book club, attending a workshop, volunteering, going for a walk with someone—all of these actions, however small, take us out of our mental and emotional confinement. Depression distorts our perception of reality. It makes us think that there is no future, that no one understands us, that we are worthless.

But every human encounter—even if brief or simple—can offer powerful counterevidence. “We are not our thoughts,” and acting despite them is a way of refuting their tyranny.

Social activities, especially those that activate the body or involve sharing something with others, have a proven antidepressant effect. They are not a magic solution, but they are a vital strategy for regaining energy, motivation, and a sense of belonging.