Building friendship as an adult can feel intimidating and out of reach, especially if you’ve moved cities, grown apart from old friends, or find yourself craving something deeper than small talk. The good news is, most people want this so you are definitely not alone in this. But when so many people are looking for connection and talking about not succeeding, what are we all missing?
More and more people are turning to wellness, be it a quiet yoga class, forest walk, or tea ritual, not just to care for themselves, but to find real connection. Wellness can be a gentle, heartfelt way to build meaningful friendships as an adult, even if you’re introverted or unsure where to start.
In this post, you’ll find achievable, low-pressure ideas for connecting with people and building friendship, plus tips on managing expectations along the way. Remember that there are two, and hopefully more, people involved so be ready to give to someone, in order to receive back.
This blog post is all about providing tips to building friendship as an adult.
1. Join a Local Wellness Class or Workshop
You probably know I’m going to suggest this, so let’s get it out of the way early. Many of us had friends when we were kids, and over time people move, interests change, and it becomes easy to lose touch. Where did we find these friends of old? School! One of the most natural places for building friendship is in a space where people gather with a shared intention. As an adult, these places have become a yoga studio, meditation class, or natural skincare workshop. You don’t need to go weekly or speak to everyone in the room. Just showing up consistently puts you in the same space with others who value personal growth, balance, and selfcare.
Bonus Tip: Stay for a few minutes after class to make eye contact, offer a smile, or ask a casual question. Friendships often begin with a shared moment, not a big gesture.
2. Explore Wellness Events in Nature
Nature is a soothing, equalizing space, making it ideal for introverts or anyone who feels socially anxious. Look for forest walks, herb walks, local park yoga or a botanical garden. Many cities offer full moon gatherings, sound baths, or slow strolls through gardens and treed areas.
Check your local community centre or do an online search for activities near you.
Bring a mug of tea and be open to quiet companionship. You don’t need to talk much for this one. Just being in the same space as others with shared values can be enough to start building friendship.
3. Visit Farmers Markets or Herbal Shops with Intention
Local markets and metaphysical or wellness shops attract people who value handmade, seasonal, or plant-based living. Visit on a Saturday morning, linger a bit longer at the tea stall or aromatherapy counter, and be curious. Ask someone what they’re using a certain herb for, or compliment a product they’re holding. Find out if the shop offers workshops and social gatherings that might interest you. The people who work in these places will be local to you, and many of the shop owners will be there at least some time during the week. Try to get to know them and I bet you’ll find that you have a lot in common.
These tiny moments can open the door to conversation, and eventually, connection.
Bonus tip: Many health food stores and librairies offer workshops. Begin to open your eyes to new opportunities when you are out in the community shopping and doing errands.
4. Start or Join a Book Club
Reading is a quiet, comforting activity, and discussing books about selfcare, mindset, or personal growth can create instant depth in conversations. If you can’t find a local wellness book club, consider starting a simple one yourself.
You could choose a monthly theme, like rest, joy, or boundaries, and invite 2–3 people you know (or even post in a local Facebook group). Pair your meetups with tea, snacks, and an optional journal prompt. Over time, this becomes more than a club, it becomes a circle of belonging.
This is one of the gentlest and most fulfilling ways of building friendship as an adult.
5. Host a DIY Wellness Night (It’s Easier Than You Think!)
You don’t need to be an expert to invite people over for a low-key wellness night. Try making bath salts together, blending essential oils, or creating calming room sprays. Keep it casual and low-cost. Let everyone bring a small ingredient or supply.
Check wellness blogs (like this one!) for recipes to try. Activities like these take the pressure off conversation and give everyone a shared focus. You’ll probably be inspired by the shared creativity.
Even two or three people around a table can feel like a community. This is real-life magic, and it’s a beautiful form of building friendship. Plus, you can stay connected by comparing how successful your recipe was and what you would change for next time.
6. Search for Local Meetups or Facebook Groups with a Shared Interest
Go to Facebook or Meetup.com and search for your city + keywords that reflect your biggest interests like “cooking,” “slow living,” “wine tasting,” or “aromatherapy.” Even smaller towns often have casual walking groups, tea circles, or mindful living meetups.
If you’re nervous to go alone, message the organizer first. Let them know you’re new. Most hosts are warm and welcoming, and many others will be attending solo, hoping to start building friendship too.
7. Volunteer with a Cause That Aligns with Your Values
Helping others is one of the most natural ways to form bonds. Look for local organizations that promote wellness such as community gardens, environmental cleanup groups, or nonprofits that support mental health or healing spaces. Even your local humane society is probably happy to have volunteers.
You don’t need to be extroverted to contribute meaningfully. Just showing up, doing something purposeful, and being part of a shared mission can form the foundation of lasting friendships.
Managing Expectations While Building Friendship
Let’s be real. Building friendship as an adult isn’t always easy. It can feel vulnerable. You might go to a class and not talk to anyone. You might host a gathering and only one person shows up. That’s okay.
Here’s what to remember:
- Connection takes time. You’re planting seeds. Some will bloom later.
- Not every interaction has to be deep. Small smiles and shared laughter matter too.
- You’re not the only one looking. Others want connection just as much as you do.
Try to approach new situations with curiosity, not pressure. Go for the experience itself, and let the outcome be a bonus. Releasing expectations makes room for surprise, joy, and authentic connection, while at the same it helps keep the disappointment factor low.
The Mindset of Connection
The secret to building friendship isn’t charisma, it’s being present. Be willing to show up. Ask small questions like, “Have you been here before?” or “What drew you to this class?” Practice listening more than performing. Let people feel seen.
Even if your first few efforts feel awkward or slow, keep showing up. Building friendship is not about perfection, it’s about permission. Give yourself permission to try, to feel awkward, to want connection, and to create it.
Ready to Build Friendship?
Connection doesn’t require a huge circle of friends. It begins with just one person. Whether it’s a yoga class, a herbal workshop, or a cup of tea with someone new, every step you take opens the door.
So here’s your invitation. Choose one idea from this list and try it this week. Building friendship is possible, and it starts with one brave, small act.
And if you’re planning to host your own wellness night, I have some simple DIYs right here to get you started.
You deserve real connection. Let’s make it happen.