As the world prepares to celebrate International Women’s Day on March 8, psychologist Dr. Vanessa Pilkington has highlighted the profound impact that strong female friendships can have on mental and physical health. According to Pilkington, these relationships offer emotional support, help with resilience, and can even lower stress levels.

Emotional Support Through Deep Conversations

Dr. Pilkington explains that female friendships often involve a unique form of emotional support that differs from male friendships. ‘Female friendships often involve listening, reflecting, supporting, understanding and giving empathy,’ she says. ‘There’s this sort of unspoken rule that ‘we’ll go for a coffee and I’ll listen to your problems for half an hour, and then you’ll listen to mine.’

She contrasts this with how men often meet up for activities like competitive sports, with emotional conversations coming later. ‘I think women tend to have deeper conversations about the way they feel and what’s going on in their lives,’ Pilkington notes. ‘Having someone who can listen in a non-judgmental, reflective way helps dissipate some of these feelings and provides a lot of support.’

Resilience in Times of Setbacks

According to Pilkington, strong female friendships help women bounce back more quickly from life’s challenges. ‘Women often have a strong emotional and social support network which enables them to bounce back from setbacks more quickly,’ she says. ‘That sense of emotional elonging is particularly protective during challenging times such as grief, divorce, menopause, relocation, postpartum blues, career changes, illness and family problems.’

She adds that these relationships provide an ‘extra level of support’ during times of profound change or loss. ‘When people experience profound change, or what can feel like elements of loss, it can be a lonely, isolating time – and I think women are more likely to come together during these times.’

Improving Mental Health Through Connection

Strong supportive friendships can significantly improve mental health, according to Pilkington. ‘Strong supportive friendships can have huge benefits for your mental health,’ she says. ‘For example, if someone is struggling with anxiety, they might feel much safer and more secure with a friend. In addition, you’re less likely to suffer depression if you have good emotional support and strong supportive relationships.’

She emphasizes that social support helps tackle loneliness and isolation, which are key factors in mental health. ‘We know that social support helps tackle loneliness and isolation,’ Pilkington says.

Physical Health Benefits of Social Bonds

Pilkington highlights that having a strong network of friends can have physical health benefits as well. ‘Having a strong supportive network of friends is a protective factor for our health, as it can help lower inflammation and reduce cortisol levels,’ she explains. ‘People are much more likely to get ill if their stress levels, inflammation levels and cortisol levels are high.’

Confidence and Self-Esteem Through Positive Reinforcement

Women often complement each other on small things like clothing, hair, and makeup, which can reinforce confidence and self-esteem. ‘Women tend to be good at noticing small things and will often compliment each other’s clothes, hair, make-up etc,’ Pilkington says. ‘Positive feedback and positive reinforcement from other people makes you feel good about yourself and reinforces your confidence.’

How to Nurture and Sustain These Bonds

Pilkington offers practical advice on how to maintain these important relationships. ‘Be inclusive: Make sure everyone feels included in plans,’ she advises. ‘Remember to be inclusive and to invite everyone to things that are going on so people don’t feel left out or excluded.’

She also encourages addressing issues directly rather than letting them fester. ‘It’s always good to be honest and clear with your friends when you feel hurt,’ she says. ‘I would recommend picking up the phone to talk to them about it and to express how you feel. You often don’t get the tone of the voice across when communicating via text or email which can cause a lot of misinterpretation.’

Pilkington also emphasizes the importance of showing up for friends during important events. ‘Try and show up for your friends, whether it’s their birthday, wedding or a different special occasion,’ she recommends. ‘Respect their space’ is another key point, as she notes that a healthy friendship includes respecting each other’s privacy and availability.