Understanding Loneliness
Feeling lonely can be a painful and challenging experience. In recent years, loneliness has become an increasingly prevalent issue, especially with the rise of social distancing during the COVID-19 pandemic. However, loneliness should not simply be accepted as an inevitable part of life. There are many actions we can take to cope with loneliness and reconnect with others.
What Is Loneliness?
Loneliness is defined as the unhappy feeling of being alone or separated from others. It is a complex emotional response triggered when there is a discrepancy between a persons desired relationships and their actual relationships. Loneliness is often connected to social isolation, but the two states are distinct. Social isolation has to do with the objective physical separation from other people. In contrast, loneliness describes the way isolation makes a person feel.
Causes of Loneliness
There are many potential causes of loneliness, including:
- Lack of social connections
- Few intimate relationships
- Infrequent face-to-face interactions
- Physical isolation
- Recently moving to a new area
- Significant life transitions
- Loss of a loved one
While objective social isolation can lead to feelings of loneliness, it is possible to feel lonely even when surrounded by other people. Ultimately, loneliness has to do with the way a person perceives their relationships.
Effects of Loneliness
Chronic loneliness can have serious consequences for both physical and mental health:
Physical Effects
- Increased inflammation
- High blood pressure
- Diminished immune response
- Cognitive decline
- Disrupted sleep
Mental Health Effects
- Depression
- Heightened anxiety
- Low self-esteem
- Substance abuse
Research has found that prolonged loneliness has an equivalent impact on early mortality as smoking 15 cigarettes per day. It also impairs executive functioning and self-regulation. As a result, lonely people often experience more difficulty with goal setting, focus, and self-control.
Coping With Loneliness
If you are struggling with loneliness, there are constructive actions you can take. Here are some evidence-based coping strategies:
Reflect On Your Relationships
Think about the current quality of your relationships. Which relationships nurture you? Which leave you feeling drained or neglected? Consider if you need to expand your social network or prioritize your existing connections differently.
Express How You Feel
Let close friends and family members know that you feel lonely. Verbalizing your emotions can help reduce stigma and allow loved ones to provide better support.
Join New Groups
Make an effort to regularly engage in social activities that align with your interests. Joining a book club, dance class, hiking group or volunteer organization can help you feel more connected.
Try Online Communities
Online groups focused on specific hobbies or life experiences can provide a sense of community, especially if in-person meetings are not possible. Just be sure to also cultivate offline relationships when you are able.
Consider Counseling
If loneliness becomes severe or persistent despite your best efforts, seek professional support. A therapist can help address underlying personal or interpersonal causes of loneliness.
Getting Help for Severe Loneliness
For some people, loneliness can become a chronic condition requiring medical attention and mental health support. If your loneliness makes it extremely difficult to function and lasts for over 2 weeks, seek help right away from the following resources:
Talk to Your Doctor
Schedule an appointment with your primary care physician. They can rule out any underlying health issues and provide referrals to specialists like therapists or psychiatrists.
Contact a Therapist
Meet with a licensed mental health professional to help uncover the roots of your loneliness. Through counseling, you can gain coping tools tailored to your unique situation.
Consider Medication
If counseling is not enough, prescription antidepressants may help ease severe symptoms. Medication often works best alongside therapy.
Call a Helpline
24/7 mental health helplines offer confidential emotional support. Speaking to someone compassionate can provide relief when you feel lonely and have nowhere to turn.
While occasional loneliness is an inevitable part of life, recurrent and intense loneliness should not be ignored. Seeking solutions can help restore your sense of connection in this isolating world.
FAQs
What are some common causes of loneliness?
Common causes include lack of social connections, few close relationships, physical isolation, moving to a new area, going through major life transitions, or losing a loved one.
Is feeling lonely the same thing as social isolation?
No. Social isolation is the objective lack of contact with people, whereas loneliness describes the sadness and distress you feel from the perceived lack of meaningful connections.
Can loneliness actually impact your physical health?
Absolutely. Chronic loneliness is linked with increased risk factors like inflammation, high blood pressure, and poor sleep. Over time it takes an equivalent physical toll as smoking 15 or more cigarettes a day.
How long do I have to feel lonely before seeking help?
Loneliness becomes a mental health concern that warrants help after two weeks or more of persistent, intense loneliness that negatively impacts your daily functioning.
What are the best ways to cope with loneliness?
Useful coping strategies include reflecting on your current relationships, expressing feelings to loved ones, joining new social groups, using online communities, and counseling if needed. Connection is key.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment