Having close friends on whom we can rely improves our mental and emotional health. However, as we become older, we notice that the number of friends we have begins to diminish. It's also more difficult to create new pals.

Sophie Leong, a somatic trauma-informed coach who helps individuals deal through their previous traumas and build resilience, explained that as we progress through life stages, our priorities, obligations, and circumstances shift, leaving us with less time and energy to cultivate connections.

Dr Natalie Games, a clinical psychologist at Alliance Counselling, stated that a person's social life reaches its pinnacle at 25.

According to a 2016 research published in the Royal Society Open Science journal, "The average 25-year-old woman contacts about 17.5 people per month, while a man contacts 19 people."

After this age, a woman's social network begins to shrink, and this trend continues until retirement, when it plateaus, according to Dr Games.

What prevents us from establishing new acquaintances as we age?

According to Leong, when you are younger and have more free time and less obligations, you are more open and interested about meeting new people and trying new activities.

In contrast, as you become older, you have less free time, more obligations, and established patterns and habits. "This makes it harder to break out of our comfort zones to meet new people," Leong told me.

According to Dr. Games, focussing on specific relationships and investing time and energy in maintaining them can lead to a decrease in your casual circle. Once you've found the people you want to spend time with, you're less likely to socialise with others.

However, everything is not lost. Here are some suggestions to help you expand your social circle:

1. Start little and gradually

Begin with low-pressure social contacts to boost confidence, such as making small chat with a coworker.

Gradual exposure can help reduce anxiety and allow for gradual improvements in social skills without feeling overpowering, particularly for introverts, according to Dr Games.

And if in-person connection is too much, Leong recommends interacting with individuals online through secure and trustworthy online groups like Bumble For Friends. Bumble For Friends is a feature of the dating app Bumble that aims to help users develop platonic connections.

2. Set achievable social goals

This might involve going to a social or networking event and introducing yourself to one new person.

"Setting small, manageable goals helps to build confidence and provides a sense of accomplishment, which can motivate further social engagement," according to Dr. Games.

3. Practice active listening

Concentrate on being an engaged listener throughout talks. You may ask open-ended enquiries while expressing genuine interest in the other person's replies.

This may lead to more meaningful and engaging encounters, as well as alleviate any social anxiety you may experience while meeting new people.

4. Be open in your communication

Share your opinions and feelings honestly; this will assist develop a connection based on trust and understanding.

"Authenticity fosters deeper connections and allows others to relate to you on a more personal level," Dr. Games added.

5. Join clubs or interest groups

Consider participating in or joining organisations based on your specific hobbies, such as cooking, literature and reading, an art community for moms, or exercise clubs. This allows you to share your experiences with others, which promotes natural discussions and connection.

It is not restricted to a certain geographical place. Joining online organisations, forums, or social media communities can also help you connect with individuals worldwide who share your interests.

6. Volunteer for causes that you care about

Volunteering, like joining an interest club, may help you meet new people. "Volunteering not only allows you to contribute to meaningful work, but also provides opportunities to meet like-minded individuals who share your values," according to Dr. Games.

7. Expand your current network

Reach out and reconnect with old friends, relatives, coworkers, or even strangers via social media or shared connections. "Leveraging your existing network can lead to new friendships," Dr. Games stated.

8. Invest in your friendship and demonstrate appreciation

Dr Games said that friendships are more than just social exchanges; they are dynamic relationships that need effort and understanding.

So, Leong said, make an effort to spend time together, whether in person or digitally, to strengthen friendship relationships. Embracing this viewpoint can help you understand the depth and complexities of mature friendship.

Friendship is not a one-way street, thus it is critical to recognise and express thanks for your friend's existence in your life.

Remember that tiny acts of kindness, such as texting your buddy to see how she's doing or treating her to a lunch on her birthday, may go a long way.

9. Allow the friendship to evolve

One of the reasons friendships wane in maturity is because everyone becomes too busy. But that's OK. "Recognise that both you and your companion are developing. "Support each other's growth and be willing to adapt the friendship as needed," stated Leong.