In this episode of Project Parenthood, Dr. Nanika Coor explains how strong social connections—to ourselves, our families, and our communities—act as a protective shield for our mental health. Learn practical ways to boost your family's resilience and well-being, especially if you're part of a marginalized community.
In this episode of Project Parenthood, Dr. Nanika Coor explains how strong social connections—to ourselves, our families, and our communities—act as a protective shield for our mental health. Learn practical ways to boost your family's resilience and well-being, especially if you're part of a marginalized community.
Find a full transcript here.
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How connected do you feel right now: to yourself, your kids, your community? In today’s episode, and in honor of July's National Minority Mental Health Awareness Month and Social Wellness Month, I’m exploring how social wellness isn’t just about friendship or family, but it’s also about collective thriving. I’m going to talk about ways to foster connection at home and beyond.
Welcome back to Project Parenthood. I’m your host, Dr. Nanika Coor, clinical psychologist and respectful parenting therapist. This is a space not only for parenting tips, but also an invitation into the layered, liberating process of becoming—deepening your connection with your child while healing, unlearning, and reshaping what’s possible, in community.
Before we dive in, I want to invite you to take a couple of moments to just arrive fully in the present moment. Notice your breath - is it fast or slow? No need to change it or label it as good/bad, right/wrong. Just notice. Feel the support of the ground or the chair beneath you. What’s present for you right now – any sensations, thoughts, or emotions? Just notice. I like this seemingly simple check-in because it helps strengthen awareness and puts you here - with me - for just a few minutes. And it’s also a tool for showing up more fully with your kids.
July marked both National Minority Mental Health Awareness Month and Social Wellness Month. Both are reminders that connections to others aren't just nice to have, they're essential for mental health. Strong social bonds improve a person’s stress and immunity response, and overall well-being. Also - for many families, especially those from marginalized communities, creating and sustaining those connections can feel more difficult and more crucial at the same time.
As I talk about these ideas, see if you can tune into how they land in your internal landscape as thoughts, images, sensations, memories or even physical urges to move.
Let’s get into it.
Social Connection is Protection
As I mentioned, both National Minority Mental Health Awareness Month and Social Wellness Month were observed in July, and both stand out to me as highlighting the ways that one’s social and community context make a big impact on their mental health. A person’s experience of their relationships, support systems, and sense of belonging either protect them from stress or leave them vulnerable to it.
A person’s access to quality social or community connection is affected by what’s called the social determinants of physical health and mental health. Social determinants of mental health are the life conditions that shape how human bodies, minds and emotions develop in response to the world around them - like whether or not we have access to safe housing, well-resourced schools, enough food, or enough people who care about us. These things affect our mental health just as much as, or perhaps even more than, what’s physically going on inside our brains. And because these conditions are often unfairly influenced by money, power, and the people who make the rules, not everyone gets the same chance to feel safe, to feel supported, or to feel well.
For marginalized communities including but limited to Black, Indigenous and other people of color (BIPOC), LGBTQIA+, disabled and immigrant communities, the social and community realms of their lives often means navigating discrimination and systemic barriers that may not only create chronic stress and isolation, but also shape a person’s capacity to seek support, how someone is seen by providers, and whether a person is even offered quality care in the first place.
At the same time, many marginalized communities have ancestral traditions of care, communal support and wisdom passed down through generations that have served as powerful protective factors in the face of social and economic oppression. So while working to eliminate these disparities, there can also be a leaning into community practices that have always been nourishing. When systems are built so that everyone can thrive, everyone benefits. And when families have access to supportive relationships and feel genuinely connected to their communities, they're better equipped to handle life's challenges and help their children develop resilience.
Social Wellness At Home
Your social wellness is a key determinant of your emotional and psychological health, especially for families historically excluded from mainstream systems of care. Social belonging is truly medicine. A person who feels socially supported has a nervous system that is co-regulated by that support, and an identity that is validated by that support.
To foster this at home, start with connection to yourself. Pause and reflect on your racial, ethnic or cultural background: what cultural practices, traditions, family practices or stories bring you grounding and strength? Intentionally weave these into your daily life in ways that feel replenishing.
Think about ways you can cultivate connection with your partner, if you have one. Infuse your day with small, loving interactions: leave a post-it with a funny or loving message to your partner on their mirror, bring them a cup of tea or ice water without being asked. These moments build a reservoir of connection that helps fortify the relationship.
And don’t forget to strengthen the connection with your children. Create a home where feelings can be shared openly. Instead of "Stop that!" try, "It seems like you're feeling frustrated. Let's talk about what's going on." Consciously set aside technology-free moments for playing, cooking, or just talking. Teach and model respectful disagreement; it's okay to have different perspectives, but it’s also compassionate to make an intentional effort to deeply understand the other person’s point of view whether or not you agree with it.
Expanding Your Social Circle
Social wellness extends beyond your immediate family; strong social networks are protective and preventative when it comes to your mental health. Sometimes, the most challenging part is just getting out there. Consider doing an annual “social wellness assessment" to check-in with yourself regarding your current connections. First, map your existing support system, however small. Who helps you feel emotionally safe? Who could you text when things feel overwhelming? Identify spaces—online, spiritual, cultural—where the wholeness of who you are is reflected and validated. Nurture these existing bonds with a simple "thinking of you" text or a shared meal or invitation to go for a walk.
Next, consider where people gather in your community: libraries, parks, cultural centers, or local cafes. Just showing up can plant the seeds of new relationships. Also, think about what you’re passionate about. Joining a group centered on a shared interest, like gardening or a book club, makes connections feel natural. If the community you envision doesn't exist, you might be the one to help build it! Remember, community care, whether it’s a coffee date or a phone call to check in on a dear friend, reduces isolation and reminds you that healing is a collective journey.
Reflection
As I conclude today's episode, I invite you to pause and turn your attention inward again. As you reflect on what you've heard today about fostering connection and community, notice what, if anything, stirred within you as you listened. Were there any images, thoughts, or memories that surfaced? Any body sensations—tightness, warmth, stillness? Perhaps certain questions emerged, or even a subtle urge to move or act? Any feelings—ease, resistance, curiosity, longing? There's no right or wrong response, no need to change or judge. Simply observe with curiosity what's present for you right now, allowing whatever has been stirred to be, just as it is.
This kind of inner listening is part of how you can deepen connection to yourself. And from that place, you build more authentic connections with your children, partners, chosen family, and your community.
Just notice what stays with you from this episode. Maybe it’s one insight, one question, or one small next step. Whatever stays with you, remember that cultivating social wellness doesn’t have to be a solo project. We’re meant to do all this growing, grieving, and healing together.
I hope you found this helpful. I’m so curious to know what you listeners want to learn about, what parenting questions are keeping you up at night and what struggles are feeling overwhelming. Also tell me who you might want me to interview on the show. Share your thoughts with me via Instagram @bkparents, or send an email to parenthood@quickanddirtytips.com. For me, this show is about community, collaboration and collective care. So if you’re feeling inspired - follow your impulse to connect with me! And I’ll catch you next week.
Project Parenthood is a Quick and Dirty Tips podcast. Our audio-engineer for the show is Dan Feierabend. Our director of podcasts is Holly Hutchings. Our advertising operations specialist is Morgan Christianson and our marketing contractor is Nathaniel Hoopes.