If you’ve ever felt your mood lift after spending time with a close friend, you’re not imagining it. Research shows that the quality of our friendships is one of the strongest predictors of happiness. While many habits can improve well-being—exercise, healthy eating, or meditation—science points to one that stands out: nurturing meaningful friendships.

In fact, psychologists say that having even just one best friend you trust and enjoy spending time with can impact how happy you feel. Here, we’ll look at the connection between friendship and happiness and share ways to strengthen your own relationships for a lasting boost.

Friendship quality predicts happiness

A study published in the Journal of Happiness Studies explored how different types of friendships impact happiness. Researchers studied 280 people and asked them about the quality of their best, first close, and second close friendships. They found that one factor consistently stood out: the quality of a best friendship.

People with high-quality best friendships reported being happier overall, but the findings went deeper. When individuals had both a strong best friendship and a solid first close friendship, their happiness levels were even higher. That suggests that multiple close, supportive friendships build an emotional safety net, enhancing your well-being.

Interestingly, the study also showed that friendship quality could buffer the effects of conflict. Disagreements are inevitable, but when the friendship was strong, people were less likely to feel dragged down by tension. The researchers noted that companionship—the enjoyment of spending time together—was the single most powerful feature predicting happiness.

These findings echo what many psychologists and neuroscientists emphasize: humans are wired for connection. Friendships reduce stress, improve emotional regulation, and even support physical health by lowering blood pressure and strengthening immunity. At the core, the joy of companionship appears to be the link between friendships and happiness.

How to build stronger friendships

If high-quality friendships are key to happiness, the natural question is how to cultivate them. There are small efforts we can implement daily to strengthen bonds over time. Take a look at the following strategies:

Prioritize regular contact: Consistency matters more than grand gestures. A quick check-in call or text shows you care and keeps the connection alive.
Be fully present: Put the phone away and listen when spending time with a friend. Feeling heard is one of the most valued aspects of close relationships.
Share experiences: Happiness grows when you create memories together, whether through shared hobbies, travel, or even daily routines like walking or cooking.
Offer support during conflict: Disagreements don’t have to damage a friendship. Honest communication and patience often strengthen trust.
Express appreciation: Let friends know what they mean to you. Simple gratitude helps deepen emotional closeness.

Friendships may not require constant effort, but they do need attention. Investing in them pays off not only in companionship but also in greater happiness, resilience, and a sense of belonging. Science makes it clear: the simple habit of nurturing friendships might be one of the most effective ways to feel happier, today and in the years ahead.