Social support as a buffer against stress

Updated November 14, 2026 Well Day Media Editorial Team

The short answerSupport from others softens the harmful effects of stress. A classic review proposed the "buffering hypothesis": the sense that others will help protects you from the effects of stressful events. Later research found that social relationships are linked to about 50% higher odds of survival.

Key points

Perceived support, the sense that people will help, is the strongest protection.
Support softens the impact of stressful events on health.
Strong social ties: about 50% higher odds of survival.
Asking for help is a skill, not a weakness.

The buffering hypothesis

In a landmark review, Sheldon Cohen and Thomas Wills concluded that social support protects people from the harmful effects of stressful events, especially when the support matches the need. The strongest protection came from perceived availability of support, knowing that others would help if needed (Cohen & Wills, 1985).

Current evidence

A meta-analysis of 148 studies found that people with stronger social relationships had about 50% higher odds of survival (Holt-Lunstad et al., 2010).

A striking example comes from a Carnegie Mellon study in which 404 healthy adults reported their daily social support and hugs for two weeks and were then exposed to a cold virus. Perceived support and more frequent hugs buffered the link between interpersonal conflict and getting sick (Cohen et al., 2015).

In practice

Identify two or three people you can call when things are hard.
Ask for specific help: “Could you pick up the kids on Thursday?”
Offer support to others; it strengthens relationships.
Join a group around a shared interest or experience.

Frequently asked questions

What counts as social support?

Emotional support (listening), practical help (a ride, a meal), information and simply companionship.

What if I do not have close friends nearby?

Support groups, faith communities, volunteering and online communities can all provide support.

Sources

Cohen et al. (1985). Stress, social support, and the buffering hypothesis.. Psychological Bulletin 98(2):310-357. doi:10.1037/0033-2909.98.2.310
Holt-Lunstad et al. (2010). Social Relationships and Mortality Risk: A Meta-analytic Review. PLoS Medicine 7(7):e1000316. doi:10.1371/journal.pmed.1000316
Cohen et al. (2015). Does Hugging Provide Stress-Buffering Social Support? A Study of Susceptibility to Upper Respiratory Infection and Illness. Psychological Science 26(2):135-147. doi:10.1177/0956797614559284

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.