Discover how daily meaningful conversations can significantly improve your physical and mental health, backed by scientific research showing enhanced mood, reduced anxiety, and better cardiovascular health through social connection.
In Conversation
Jana Wardian - Influential Women
Read the transcript
Jana Wardian: Hi, I'm Janna Wardian, and I just want to uh tell you a little bit about what it means to me to be an influential woman. Uh, just a couple of weeks ago, I heard from a high school student that I had mentored last year in our health professions, um, pipeline program. She asked me if I would answer a few questions, uh, for her leadership class. So we zoomed and I answered about 10 questions for Rachel, and Rachel, uh, stopped periodically and said things like, I've seen you do that. Oh, is that a strategy that you use? To which I said, I think it has to be part of who you are. For example, I have a very strong belief in dignity that all people have equal value and worth. So she was commenting on the fact that she saw me talking to people in the hallway and not just people that are at my level, whatever that means, but I have a very nice relationship with our cleaning lady, Arlene. And so I had a chat with her and a laugh with her, which I do a lot when I come into the, come into work. And she learned that that's not a strategy, that being an influential woman, being a leader is being yourself when you're at work, working on who you are. Creates a more influential leader, creates an authentic leader, not one that puts on strategies for the day or for the moment, but actually is um who she says she is. It was a great conversation to have with her and it was fun to hear her declare, I've seen you do that, and I can't wait to share this with my class.
What's one piece advice would you give to younger women chasing their dreams?
Jana Wardian: So a piece of advice that I might give to a younger woman who's chasing their dreams is to make sure you have the right dream. Um, just earning a lot of money is going to be really unimportant to you as you get older. Uh, sure, you want to earn enough money to be comfortable, sure. But the relationships that you build along the way, whether they're professional, whether they're family, friends, neighbors, are going to be more important to you, and you'll carry those with you all of your life. So be open to making relationships, keeping relationships, um, being real with people. And being present when they need you. I really believe that 90% of life is just showing up. And uh I have a couple of colleagues who are going through some difficult times right now, showing up. is really what you need to do for those people. Whether that's showing up through a text message or a phone call, taking a walk with them. Whatever it is, I think showing up for the people that you love. is part of being a great leader and chasing your dream. Your dream is or should be have something to do with relationships and building strong, lasting relationships.
Full transcript available
Her Story
About Jana
Dr. Jana Wardian is a dynamic leader in healthcare education and research, currently serving as an Associate Professor and Associate Director of the Interprofessional Academy of Educators at the University of Nebraska Medical Center (UNMC). She holds a PhD in Social Work from Arizona State University and brings a wealth of expertise in social determinants of health, research excellence, and patient-centered care. Dr. Wardian’s work focuses on reducing the burden on patients by supporting hospitalists in quality improvement and scholarly activities to enhance clinical outcomes. Before joining UNMC, she was the Research Director at the Air Force Diabetes Center of Excellence in San Antonio, where she led pioneering research in endocrine and hospital medicine and authored nearly 60 published manuscripts.
In addition to her academic and research roles, Dr. Wardian has been deeply involved in community advocacy and education through the American Diabetes Association (ADA). She served as Speakers Bureau Chair from 2013 to 2015, delivering impactful community presentations and education, and was an active board member from 2010 to 2015, participating on the ADA Mission Delivery Committee. Her dedication earned her awards recognizing her significant contributions. Furthermore, she initiated and facilitated the "Together We Are Not Alone" quarterly peer-to-peer support workshops (2018-2020) for adults with type 1 diabetes and their supporters, fostering community and empowerment.
Dr. Wardian is also passionate about developing innovative educational tools, including leading an interdisciplinary team to create an immersive E-learning module focused on pediatric patients and social determinants of health. Funded by grants, this module offers healthcare students a realistic glimpse into the challenges faced by Mateo and his intergenerational family managing asthma, thereby enhancing empathy and understanding of social factors in health. She continues to work closely with virtual health coaches, providing resources and strategies to address social determinants of health in client care through regular “Ask the Social Worker” meetings, bridging research and practical application to improve health equity nationwide.
Her Interview
Ten minutes with Jana
01What do you attribute your success to?
I attribute my success to hard work, unwavering dedication, and a deep commitment to growth—I stayed home for 20 years to raise my children, then became the first in my family to go to college and ultimately earned my doctorate.
02What’s the best career advice you’ve ever received?
The best career advice I’ve ever received is that research is a team sport. I consider myself to be a research match-maker. I look for people who have skills and knowledge that I do not have and integrate them into the team.
03What advice would you give to young women entering your industry?
My advice to young women entering this industry is to surround yourself with excellent mentors—people who challenge, support, and believe in you. My doctoral mentor was Pat Dustman; she was the most honest leader. She taught me that leaders do not always sit at the head of the table.
For me, Dr. Tom Sauerwein was one of those people he inspired me by giving me my first job out of my doctoral program. I loved that job and we worked well together.
04What are the biggest challenges or opportunities in your field right now?
One of the biggest challenges in my field is navigating constant change and high expectations, but I believe those challenges make you stronger and better at anything you're trying to achieve—hard work and great relationships truly pay off.
05What values are most important to you in your work and personal life?
Maintaining a strong work-life balance is one of my core values—raising my children first taught me the importance of prioritizing what matters most (mothering is a transferable skill). I live near my grandchildren and love seeing them several times a week. I encourage those I mentor to be present for their families.
Her Content Hub
Articles by Jana
The Power of Conversation: A Science-Backed Wellness Strategy
The Science Behind Why Daily Meaningful Conversations Could Be Your Most Important Health Goal
When it comes to wellness goals, many of us aim for the usual (e.g. exercise more, eat better, lose weight). But what if the key to better health lies in something simpler and more joyful: conversation?
As a social scientist, I understand the value of SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound). Yet, traditional goals often fall flat for me. This year, I chose something different: to have one great conversation every day.
Why Conversation Matters
Recent research highlights the profound impact of social connection on health. A study by Hall et al. (2023) found that just one intentional conversation with a friend per day can significantly boost mood and behavior. The quality of relationships—not quantity—is what truly matters (Mehl et al., 2010).
Conversations do more than lift spirits. They reduce anxiety and depression (Acoba, 2024), release endorphins, and stimulate brain activity, which potentially slows cognitive decline in older adults (Cardona & Andrés, 2023). Physical benefits include lower blood pressure, reduced inflammation, and improved cardiovascular health (Parker et al., 2024; Yang et al., 2015). People with strong social ties have a 50% higher survival rate than those without (Holt-Lunstad et al., 2010).
Building Connection, One Chat at a Time
To help others embrace this wellness strategy, here are practical tips for fostering meaningful conversations:
- Create and sustain varied relationships: Reach out to different people and join interest-based groups.
- Balance giving and receiving: Offer support, ask for help, and express gratitude.
- Focus on quality: Prioritize deep, supportive relationships and address conflicts.
- Overcome barriers: Limit screen time and incorporate social time into daily routines.
Try “conversational ping-pong”—ask open-ended questions and listen for reciprocation. For example, “How do you know the host?” can spark a deeper exchange.
Ten Strategies for Meaningful Conversations
- Ask open-ended questions
- Practice active listening
- Remove distractions
- Use the “looping” technique
- Share personal experiences
- Focus on learning
- Be aware of non-verbal cues
- Show genuine interest
- Find common ground
- Practice emotional attunement
A Simple, Joyful Goal
Social connection is more than companionship—it’s a cornerstone of health. By prioritizing meaningful conversations, we can enhance our mental, emotional, and physical well-being. Join me in making this simple, science-backed goal part of your daily routine.
References
Acoba, E. F. (2024). Social support and mental health: The mediating role of perceived stress. Frontiers in Psychology, 15, 1330720. https://doi.org/10.3389/fpsyg.2024.1330720
Cardona, M., & Andrés, P. (2023). Are social isolation and loneliness associated with cognitive decline in ageing? Frontiers in Aging Neuroscience, 15, 1075563. https://doi.org/10.3389/fnagi.2023.1075563
Hall, J. A., Holmstrom, A. J., Pennington, N., Perrault, E. K., & Totzkay, D. (2023). Quality conversation can increase daily well-being. Communication Research. https://doi.org/10.1177/00936502221139363
Holt-Lunstad, J. (2024). Social connection as a critical factor for mental and physical health: Evidence, trends, challenges, and future implications. World Psychiatry, 23(3), 312–332. https://doi.org/10.1002/wps.21224
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316
Mehl, M. R., Vazire, S., Holleran, S. E., & Clark, C. S. (2010). Eavesdropping on happiness: Well-being is related to having less small talk and more substantive conversations. Psychological Science, 21(4), 539–541. https://doi.org/10.1177/0956797610362675
Parker, M., Self‐Brown, S. R., Rahimi, A., & Fang, X. (2024). Longitudinal analysis of the relationship between social isolation and hypertension in early middle adulthood. Journal of the American Heart Association, 13(9), e030403. https://doi.org/10.1161/JAHA.123.030403
Yang, Y. C., Boen, C., & Mullan Harris, K. (2015). Social relationships and hypertension in late life: Evidence from a nationally representative longitudinal study of older adults. Journal of Aging and Health, 27(3), 403–431. https://doi.org/10.1177/0898264314551172
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