Blog

Building Healthy Relationships

April 27, 2026

Human Connection

Relationships can help improve emotional, physical and mental well-being while providing love, safety, security, value, and a sense of belonging. Relationships can also cause harm if they are unhealthy.

There are different types of relationships including romantic, platonic, family, and professional.

Relationship goals for healthy connections with other humans include having trust, love, respect, support, and safety. It’s also important to have: the freedom to be yourself, openness and vulnerability, and continued personal growth.

Healthy Relationships

Maintaining healthy relationships can reduce risk for depression, anxiety and stress; improve heart health; improve immune function; and increase motivation.

mutual respect, safety and trust, honesty, healthy conflict, coping, individuality, self-confidence, fun

Unhealthy Relationships

Unhealthy relationships increase risk for heart attack, cardiovascular disease and death. And can cause physical and mental effects like: Anxiety, sadness, tension, headaches, stomach upset, poor sleep, mental fog, guilt/shame, insecurities, and frustration/anger.

power, control, anger, hostility, dishonesty, distrust, dependence on others, manipulation, abusive

How to Build Healthy Connections

  • Be your authentic self; know your strengths and weaknesses
  • Know your self-worth; love and respect yourself
  • Be willing to learn and grow; accept feedback from others
  • Set personal goals
  • Practice self-control and mindfulness

  • Be an active listener
  • Consider how you speak; tone and phrasing, use “I” statements instead of “you”
  • HALT conversation if you are hungry, angry, lonely or tired
  • Stay calm, be respectful, take breaks when conversation turns negative
  • Talk in person

  • Practice self-awareness; recognize emotions and process before responding

  • Get to the root of the problem; understand where your feelings come from

  • Maintain emotional regulation; deep breaths, muscle relaxation exercises

  • Have healthy outlets: hobbies, coloring, puzzles, reading, music, journal

  • Seek support: trusted friends, support groups, counselors/therapists

  • Establish physical, mental and emotional limits to feel safe and comfortable

  • Practice mutual respect and understanding, emphasizing healthy over control

  • Never be forced to do anything; everyone has the right to say no

  • Define, communicate, establish consequences: “I’m not comfortable with that”, “I need time to think about that”, “If you get angry again, I will ask you to leave”

  • Practice physical self-care: healthy diet, activity, sleep

  • Quit unhealthy substances used to cope; seek support

  • Have alone time to think about what you want your relationships to feel like

  • Take time for good friends and family, take breaks when you need to

  • Take care of yourself first

Are Your Relationships Healthy?

Ask yourself …

  • Am I happy being around this person?
  • Do I feel valued and respected?
  • Do I like who I am when I’m with them?
  • Would I tell others how I’m treated?
  • What advice would I give someone else?
  • Would I be ok feeling this way for the rest of my life?

Setting Boundaries

  • How do I take care of myself after situations that leave me feeling drained or upset?
  • Who or what helps me feel understood, calm, or safe?
  • What can I do to have better self-awareness and self-control in difficult situations?
  • What types of situations leave me feeling anxious, overwhelmed, controlled or drained?
  • What healthy boundaries should I put in place to protect my well-being?
  • Is my relationship unhealthy or am I unsafe?
  • Do I need to seek support?

Seeking Support

  • Local relationship counseling support
  • Maryland Department of Health
  • Pro Bono Counseling Project of Maryland
  • Call 211 for resources

Domestic Violence Resources