Whatever the reasons, the ways we act to protect ourselves in our relationships are fairly easy to recognize. We shield our feelings and our hearts from depending on others by doing exactly what we fear others will do to us.

• We don’t fully commit to a relationship or a group.

• We aspire to be strong and independent as a way to show we don’t really need a relationship or a group.

• We constantly search for another, better relationship (for better employees, partners, friends) or a better job; that is, we hedge our bets and withhold trust.

The same is true for social fitness.

It’s not easy to take care of our relationships today, and in fact, we tend to think that once we establish friendships and intimate relationships, they will take care of themselves. But like muscles, neglected relationships atrophy. Our social life is a living system. And it needs exercise. You don’t have to examine scientific findings to recognize that relationships affect you physically. All you have to do is notice the invigoration you feel when you believe someone has really understood you during a good conversation, or notice the tension and distress after an argument, or the lack of sleep during a period of romantic strife.

Step out of old routines. As we go about the business of life, our relationships can begin to feel like they are stuck in repetitive cycles that are not exciting.

Here is where Emmy Werner’s research, our own Harvard Study research, and many other pieces of research from across cultures and populations converge to show that a critical link between childhood experience and positive adult social connections is our ability to process

emotions.

It is from our relationships as children—especially our relationships with our family—that we first learn what to expect from others. This is when we begin to develop the emotional habits, so to speak, that will be with us for the rest of our lives. These habits often define the way we connect to others and our ability to engage others in mutually supportive ways.

A crucial point here is that our ability to process emotions is malleable. In fact, managing emotions is one of the things we actually get better at as we grow old. And there is strong evidence that we don’t have to wait until late in our lives for this to happen. With the right guidance and some practice, we can learn to be better at managing our feelings at any age.

Sometimes adults do too. Perhaps it’s because we have to make a choice so quickly that we don’t have time to evaluate the options. Or maybe it’s because we let habit choose for us, the inertia of past choices carrying us through the present moment without exploring our options. Or maybe it’s just that we let our emotions make choices without even realizing it— momentary anger, fear, or desire preempting evaluation and pushing us to act without thinking or reason.