Coping with Loneliness When Living Completely Alone

Coping With Living Alone and Feelings of Loneliness

Living alone can be an incredibly freeing experience for some. But for others, feelings of isolation and loneliness can creep in. While it's completely normal to occasionally feel lonely when living by yourself, prolonged isolation can negatively impact both mental and physical health.

Who is Most at Risk for Loneliness from Living Alone?

Studies show that the following groups have a higher likelihood of struggling with loneliness after living alone:

• Recent life changes - Going through a breakup, losing a loved one, changing jobs can all contribute to feeling alone.
• New to living solo - Especially true for people used to living with others like roommates or family.
• Infrequent in-person social interaction - Not seeing people face-to-face regularly can impact mental health.
• Pre-existing mental health conditions - Those already dealing with anxiety, depression or other issues may find it harder to cope alone.
• Introverted personalities - Spending excess time alone can be draining for introverts.
• Elderly adults - Physical limitations, loss of loved ones, and lack of independence can factor in.
• Only children and single children - May not have built up coping skills that come from siblings.
• Financial struggles - Can severely limit social opportunities that cost money.

Signs Your Alone Time Isn't Healthy

Occasionally enjoying solo activities or needing some quiet downtime is perfectly fine. But there are some red flags that your alone time has become unhealthy isolation:

• Feeling depressed for most of the day, nearly every day
• Having thoughts of suicide or self-harm
• Drinking alcohol more heavily or frequently
• Becoming more irritable or angry
• Changes in sleep and appetite
• Fatigue, lack of energy and motivation
• Difficulty concentrating
• Avoiding social situations

Paying attention to these signs and symptoms of prolonged isolation is important, especially if they persist beyond a couple weeks. Speaking to a doctor or mental health professional is wise if you are experiencing several of the above.

Negative Health Impacts of Living Completely Alone

While occasional solitude is healthy, research shows that enduring extreme isolation, with little in-person interaction, can seriously impact both physical and mental health. Effects can include:

Mental Health Decline

• Increased risk of depression
• Higher anxiety and stress
• Substance abuse
• Cognitive decline
• Development of mental disorders

Negative Physical Changes

• Weakened immune system
• Cardiovascular issues
• High blood pressure
• Weight gain or loss
• Sleep disturbances

Additionally, prolonged extreme isolation can impact parts of the brain related to socialization. Over time it becomes more difficult to connect with others face-to-face.

Increased Mortality Risks

Some research links living alone to a higher risk of premature death. The risk increases for those completely isolated and lacking social connection. Factors contributing to higher mortality when living solo include:

• Suicides
• Lack of support during medical crises
• Accidents at home with no one to assist
• Self-neglect of health due to depression

These severe risks highlight why it's so important not to ignore signs you may be become overly and unhealthily isolated. Seeking professional assistance can help mitigate declines in mental health over time.

Tips to Help Alleviate Loneliness When Living Solo

If you find yourself struggling with loneliness or isolation, there are constructive ways to address it:

Reflect on Contributing Factors

Consider what life circumstances or personal tendencies may be making alone time less enjoyable:

• Grieving a major loss or life change?
• Struggling financially and unable to socialize?
• Have anxiety about in-person interactions?
• Miss background noise and activity of past roommates or family?

Understanding the roots of your isolation distress can help you strategize the best solutions.

Set Aside Regular Social Time

Make sure to intentionally schedule regular video calls with friends or family. Attend social meetups focused on hobbies you enjoy. Set up virtual movie nights or gaming sessions. Don't just wait for friends with busier schedules to initiate plans.

Develop New Connections and Community

Especially if you've moved to a new place without your established support networks, putting effort into building local friendships can make a major difference combating loneliness. Consider apps like MeetUp to connect based on common interests. Introduce yourself to neighbors and attend local community events to meet more people in-person.

Consider Co-living Spaces to Transition

If living completely alone feels jarring after past roommates or family, consider a short-term co-living situation. Compatible housemates provide built-in community while still retaining privacy and independence in your own room or suite.

Make Your Home Feel More Lived-in

Playing soft background music or podcasts can help combat the deafening silence of being the only occupant. Keeping a TV on for ambient noise or lighting candles/incense can also make evenings feel warmer and more welcoming.

Don't Neglect Self-Care Basics

It's especially important when living solo to prioritize healthy eating, proper sleep hygiene, regular exercise, and good mental health practices. Don't use work as an excuse to isolate further. Taking care of yourself ultimately equip you better to combat loneliness.

Feeling lonely when on your own is a very common experience. Be kind to yourself but also proactive in addressing negative impacts should they linger more than briefly. With some adjustments, living alone can be comfortable while also maintaining health social connections.

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.