The Big Benefits of Small Talk

Research suggests starting conversations with strangers can improve your well-being and social skills.

Published on Feb. 27, 2026

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A new study from the University of Sussex has found that engaging in small talk with strangers can have a range of benefits, including increased well-being, improved social skills, reduced anxiety and social biases, and a greater sense of connection. The author reflects on her father's tendency to greet everyone he encounters, even in an elevator, and how this friendly approach can make the world feel a bit warmer.

Why it matters

In an increasingly isolated world, the research suggests that simple acts of social engagement, even with strangers, can have a meaningful positive impact on mental health and interpersonal relationships. As people spend more time on digital devices and less time in face-to-face interactions, the benefits of small talk are an important counterbalance.

The details

The study, led by Gillian Sandstrom, an associate professor of psychology at the University of Sussex, has been examining the effects of talking to strangers for the past 16 years. Sandstrom's upcoming book "Once Upon a Stranger: The Science of How 'Small Talk' Can Add Up to a Big Life" explores how these brief interactions can increase well-being, improve social skills, reduce anxiety and social biases, and foster a greater sense of connection.

  • A few months ago, the author's parents visited her at The New York Times office.

The players

Gillian Sandstrom

An associate professor of psychology at the University of Sussex and author of the upcoming book "Once Upon a Stranger: The Science of How 'Small Talk' Can Add Up to a Big Life".

The author's father

A friendly individual who greets almost everyone he encounters, even strangers in an elevator.

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What they’re saying

“That'll get your brain going!”

— The author's father (Overheard in an elevator)

“Your sneakers are terrific!”

— The author's father (Overheard in an elevator)

The takeaway

This research highlights the often-overlooked benefits of engaging in small talk, even with strangers. In a world that can feel increasingly isolating, these brief social interactions can have a meaningful impact on our well-being, social skills, and sense of connection to others.