Making friends as an adult is scary. Forming new relationships requires vulnerability, time and the willingness to get rejected. Between busy work schedules, family responsibilities and the general awkwardness of leaving your social comfort zone, making new connections feels like a tough climb. But here’s the truth: making meaningful relationships later in life isn’t just possible—it’s necessary. Friendships make you happier, less stressed and more well rounded. The good news? With a little intention and effort you can build a social circle that’s fulfilling no matter what your age.
Making friends as an adult is tough especially with busy schedules, fear of rejection and the pressure to keep up with existing relationships. Overt avoidance, such as not attending events due to fear, can be a significant barrier. To overcome covert avoidance, actively engage with others instead of mentally disengaging through distractions like phones or familiar conversations. But remember making friends is a process that takes time, effort and patience. To overcome these challenges focus on building meaningful connections with others rather than trying to force friendships to happen naturally.
One way to do this is to join a local group or club that aligns with your interests, a book club, sports team or volunteer group. This will give you opportunities to meet new people who share your passions and values. Also consider taking a class or workshop to learn a new skill or hobby, this is a great way to meet like minded people.
Another way to do this is to use your existing social network to meet new people. Ask your friends and family to introduce you to their friends or attend social events and gatherings where you can meet new people. Remember making friends isn’t just about meeting new people but also building meaningful relationships with them.
Having friends as an adult is good for our emotional and mental wellbeing. Friends give us a sense of belonging, support and connection which are key to our overall health and happiness. In fact research has shown that people with strong social connections have lower blood pressure, healthier body mass indexes and a stronger immune system.
And friends can help us navigate life’s challenges like career changes, relationship issues and health problems. They can offer advice, emotional support and a listening ear which can be super helpful during tough times. Also friends can help us stay active, engaged and motivated which is especially important as we get older.
Before you start making new friends you need to prepare yourself for the process. This means working on yourself and your mindset.
To build meaningful connections with others you need to work on personal growth and development. This means identifying your values, passions and interests and pursuing activities and hobbies that align with them. By doing so you’ll become a more interesting and engaging person which will attract like minded people.
Also work on your communication skills, active listening and conflict resolution. These are key to building strong healthy relationships with others. You can also work on your self confidence and self esteem so you feel more comfortable and secure in social situations.
Having a positive mindset is essential for making friends as an adult. This means being open, optimistic and receptive to new people and experiences. By having a positive mindset you’ll approach social situations with confidence and excitement which will help you build connections with others.
Also practice gratitude and self compassion which will keep you positive and present. You can also work on building your resilience and adaptability which will help you navigate life’s ups and downs.
By working on personal growth and development and having a positive mindset you’ll be ready to build connections with others and make lasting friends.
How to meet new people? Put yourself out there! Whether it’s joining a book club, signing up for a cooking class or volunteering for a cause you care about new activities will introduce you to like minded people. The mere exposure effect says that repeated exposure to the same people can increase your liking for them even without direct interaction.
It may feel uncomfortable at first but stepping out of your comfort zone is where the magic happens. Remember: every friendship starts as a conversation with a stranger, and meaningful connections often happen organically through shared experiences.
Sometimes your new friendships may already exist they just need rekindling. Reconnecting with old friends can also strengthen your relationships with family members. Reach out to old friends from different parts of your life, whether it’s a former colleague or your college roommate. Social media makes reconnecting easier than ever, a quick way to check in or say hello.
When strangers interact positive interactions lead to stronger relationships. Rekindling old friendships can be easier if you approach them with warmth and positivity.
They’re probably looking to expand their social circle and will appreciate you reaching out.
It’s easy to come up with reasons not to go out: you’re tired, you’re busy or it’s just easier to stay home. But saying yes to invitations even when it feels inconvenient creates opportunities to connect.
Whether it’s a casual happy hour or a coworker’s birthday party, showing up is half the battle. You never know when you’ll meet someone who could become a great friend or meet friends who share your interests.
Just like dating apps there are platforms that help adults make friends. Apps like Bumble BFF, Meetup and Hey! VINA are designed to build platonic connections.
Local groups on social media platforms like Facebook and Reddit also play a big role in building community based connections. These groups provide a sense of community and facilitate real life interactions among parents and expand their social networks.
Search online for your interests. Whether it’s a hiking group or a knitting club these platforms will help you find people who share your passions.
Friendships are born from shared experiences. Sign up for fitness classes, join a sports league or a sports team, or attend local workshops that align with your interests.
Volunteer at a local humane society to meet like minded people who share your passion for animals. You’ll be doing something you love and meet people who value the same things. Shared interests make for easy icebreakers and organic connections.
Volunteering at a local humane society or nonprofit is a fantastic way to meet like-minded people while giving back to your community. Not only will you be helping animals in need, but you’ll also have the opportunity to interact with fellow animal lovers. Many humane societies and nonprofits offer various volunteer opportunities, such as walking dogs, playing with cats, or assisting with fundraising events. By volunteering, you’ll be able to meet new friends who share your passion for animals and make meaningful connections. Plus, working together towards a common goal can naturally foster new relationships and lasting friendships.
Here’s a little secret: confidence is a friendship building tool. When you feel good about yourself you’re more likely to approach new people, engage in conversations and leave a good first impression.
Your smile is one of the first things people notice. A healthy smile conveys confidence and makes you appear approachable and self-assured. Bad breath or stained teeth can sometimes create social anxiety.
A smile is contagious—show yours off often. Pair it with active listening and thoughtful conversation to make others feel at ease. Feeling good about your oral health gives you one less thing to worry about so you can focus on building real connections.
Being vulnerable and open with others is a crucial step in building meaningful friendships. When you’re willing to be vulnerable, you’re showing others that you’re willing to take risks and be yourself. This can help create a sense of trust and intimacy, which is essential for building lasting friendships. By being open and honest, you’ll be able to form deeper connections and build meaningful relationships. Remember, vulnerability is a strength, not a weakness, and it’s essential for building great friends. So, don’t be afraid to share your thoughts, feelings, and experiences with others. It’s through this openness that true, meaningful friendships are formed.
Good friendships aren’t built overnight. They take time, consistency and effort. Keep showing up for social opportunities, follow up with new people and make an effort to stay connected.
When moving to a new city it can be tough to make friends. Look for social connections through shared interests like running clubs or dog parks and be proactive in approaching new people.
It’s a process but worth it.
In the end it’s not about how many friends you have—it’s about the depth of the relationships. Building a few close friendships will always trump having a big network of acquaintances. Making a new friend can lead to deep connections that bring emotional support, joy and a sense of belonging that makes life more full.
Making friends as an adult is hard but doable. Start small, stay open and take action towards real connections. Whether it’s trying new things, rekindling old connections or even focusing on your confidence through a healthy smile every little bit counts.
And don’t forget to overcome hidden avoidance by showing up and being present with others rather than just being in the same room. Friendship is one of the best things in life—get out there and make it!
BetterMouth is an app designed to build healthy habits for improved oral care and overall well-being.
