Individuals who exhibit greater trust, particularly within their intimate relationships, often report reduced stress levels, enhanced emotional resilience, and improved health outcomes. Establishing trust is not an act of blind faith; it begins with recognizing reliability in daily interactions and cautiously taking measured emotional risks. Trust involves being transparent while also exercising discernment, heeding one’s intuition, and remaining anchored in the present.
In contemporary society, we have become less trusting than in the past, for understandable reasons. The digital age is rife with internet fraud, deceptive online relationships, AI, and social media, making it challenging to discern what is true. However, a recent study published in the American Psychological Association’s Psychological Bulletin indicates that cultivating trust may indeed yield benefits. The research reveals that those who place higher trust in others and institutions enjoy greater well-being compared to their less trusting counterparts. This is particularly significant, the authors assert, as well-being is both a reflection of life quality and a predictor of health and longevity.
So, what is required to foster trust? And how can one strike a balance between trust and caution? We engaged with several experts to explore these questions.
Dr. Sanam Hafeez, a neuropsychologist and director of Comprehend the Mind, explains that individuals who believe they can depend on others, whether in close relationships or broader systems, generally experience less stress, stronger emotional regulation, and a heightened sense of security. “All these factors contribute not only to mental well-being but also to physical health,” she notes. “Lack of trust can leave people feeling isolated, overly vigilant, or anxious, and over time, chronic stress can trigger the body’s stress response, leading to inflammation, cardiovascular disease, weakened immunity, and even cognitive decline.”
Conversely, placing trust in others may offer protective benefits, reducing cortisol levels and fostering behaviors conducive to long-term health, such as maintaining social connections, seeking medical care when necessary, and adhering to healthy routines, Hafeez adds. “Trust is not merely a pleasant emotion; it is a powerful psychological resource,” she emphasizes. “When nurtured throughout life, it can enhance emotional resilience and physical longevity.”
Furthermore, the study highlights that interpersonal trust (involving family and friends) is the most crucial type, with the strongest positive association with well-being. “For clients, one of the most critical protective factors aiding their healing process is access to robust and positive social support systems, which this study validates,” says Patrice Le Goy, a licensed marriage and family therapist.
The study also emphasizes the importance of trust for older adults who may need to rely on and trust others more as they become limited in certain activities, Le Goy points out. “If they have positive relationships with a strong sense of trust, they tend to experience higher levels of happiness and life satisfaction,” she observes.
Despite the advantages, becoming more trusting can be challenging, especially if past experiences have been fraught with broken trust. Thankfully, there are strategies to help cultivate trust in others. Mental health experts offer the following advice.
The study suggests that trust can evolve based on our experiences and environment. Dr. Cynthia Vejar, a professor of clinical mental health counseling at Lebanon Valley College, advises that building trust begins with small, everyday actions and moments. “For someone who struggles with trust, they might start by recognizing the reliability of their colleagues, who show up on time, fulfill their commitments, and work collaboratively,” Vejar explains. “These observations can be reassuring and enable the person to engage in deeper, more meaningful interactions elsewhere.”
Hafeez recommends observing people’s actions over time. “Do their actions align with their words, do they listen without judgment, do they respect your boundaries?” she inquires. “Trust blossoms when people demonstrate reliability in small, everyday ways.”
Hannah Holmes, a licensed clinical psychologist and founder of Holmes Psychology & Consulting, emphasizes that building trust with others involves taking calculated risks. “There’s always a chance that others might hurt us or let us down, especially if we’ve experienced that in the past,” she acknowledges.
Trusting others can be challenging and necessitates deliberate mindset shifts, changes in perspective, and ongoing monitoring of mood and self-regulation, says Dr. Tori Broems, a licensed psychologist. “People’s well-being shapes their perception of the world around them,” she observes. “Our perception of reality carries significant weight. When we are joyful and positive, we are more trusting, whereas when we are negative and frustrated, we are less inclined to trust others.”
People who have difficulty trusting others often have valid reasons for their skepticism—they may have been disappointed by those they wanted to trust in the past, Le Goy notes. “The initial work involves acknowledging and validating that, and understanding the reasons behind our behavior,” she explains. “Once we do that, we can ensure we’re not projecting past hurts onto those who haven’t caused us pain.”
Le Goy often asks clients, “Does this past pain belong in this current relationship?” “This helps us recognize that we can be safe now, even if we’ve been unsafe in the past,” she says. “It’s about trusting ourselves more—that we can make good decisions and assess whether the person in front of us is trustworthy. Only then can we truly increase our trust in others.”
Hafeez underscores the importance of remaining present rather than assuming a new person will act like someone from the past. “This requires self-awareness and patience, but it’s achievable,” she asserts. “It also helps to strengthen your emotional boundaries. When you know you can speak up, walk away, or protect your peace, you feel less anxious about giving people a chance.”
While it’s sensible to exercise caution and not disclose everything to someone you’ve just met, you should at least provide them with the opportunity to prove their trustworthiness, Holmes suggests. “This could take many forms, from sharing an embarrassing story to assigning a low-stakes task,” she says. “Trusting others with small matters gives them the chance to demonstrate trustworthiness, which in turn helps build your trust in them. It’s acceptable for this process to take time.”
Trust, Le Goy says, is akin to a muscle that you develop over time. This involves trusting yourself and heeding your intuition when something feels “off.” Broems recommends a realistic approach to trust-building. “Ask yourself if this person follows through, if their actions match their words, and if they can respect your boundaries,” she advises. “You don’t have to trust quickly—slowly building trust over time can be beneficial.”
Striking the right balance between trust and caution may involve starting with a more discerning approach and gradually becoming more open and trusting, Vejar notes. “It’s important to differentiate ‘discernment’ from ‘cynicism,’ as the latter can hinder trust development,” she clarifies. “While both involve caution and protection, discernment is more observant and open to information, whereas cynicism is more suspicious and negative.”
Ultimately, achieving a healthy balance between trust and caution involves learning to remain open without being naive, Hafeez emphasizes. “It’s not about trusting everyone equally; it’s about being emotionally available while also using discernment,” she says. “Trust should be earned through actions, not given away all at once.”
