American culture may encourage independence — but that doesn’t mean you need to go it alone. In fact, strong connections and healthy relationships are essential to our mental health. Studies show greater happiness and life satisfaction among people with strong social ties.

A network of trusted relationships doesn’t appear overnight or sprout on its own, but you can help cultivate one through intentional practice. Whether you meet a new person who shares your interests and outlook, or you have a circle of existing relationships you’d like to deepen, the key to community is in a related word, communication.

Even simple acts of communication, such as daily short text messages or a scheduled weekly phone call, can deepen relationships because you’re always up on your friends’ news. For new friendships, too, good communication is the first step: Do you know someone you’d like to spend more time with? Tell them so. Did you fall out of touch with someone you still think of often? Reach out and say hi.

Communication can also help resolve conflict — which, in turn, can strengthen bonds. The first step, and perhaps the biggest challenge, is figuring out what you want and need so you can express this clearly to others. Once you pinpoint your needs, the next steps are easier: Address small problems before they snowball, clearly describe a problem, use “I feel” statements rather than assign blame, and express appreciation.

Healthy communication is a skill that takes practice, but every interaction is an opportunity to improve. These skills are transferable. When you’ve opened a good channel of communication with your spouse, for example, you will find it easier to communicate with your coworkers and friends, too.

If you’re at an impasse with a relationship, the UFT’s Member Assistance Program can help. MAP can also give therapist referrals for guidance in communication and relationships.

Call the UFT Helpline 24/7 at 1-866-UFT-FOR-U, or contact the Member Assistance Program Monday through Friday at 212-701-9620 or MAPinfo@uft.org to speak with a licensed clinician.