Professionals recognize loneliness as a public mental health issue, especially during and after the COVID-19 pandemic lockdowns. There is a strong correlation between those who report constant feelings of loneliness and those with poor mental health.
What is loneliness?
Loneliness is an emotional state defined as an absence of social contact, belongingness, or a sense of isolation. It is a subjective experience in which someone feels that the people or things around them do not meet their social needs. Loneliness can be short-term or long-term and can arise from varying situations. Loneliness also doesn’t look the same for everyone; it can occur for many reasons and in many ways.
Types of Loneliness
Transient Loneliness
Transient loneliness is not unusual. Most people deal with brief feelings of loneliness on rare occasions. This type of loneliness can happen during temporary changes in environment or social situations when someone does not receive their desired amount of social connection. Transient loneliness typically subsides as we adapt to these changes and re-establish social connections.
Situational and Transitional Loneliness
Situational and transitional loneliness occurs after a major change in one’s life. Loneliness is common when transitioning between locations or relationships, as one learns how to adjust to a new way of life. These types of loneliness can be isolated to a specific situation, like feeling lonely at school or work, or can be more encompassing during times of major transition. Oftentimes, this type of loneliness tends to fade as we adjust to our new environments. However, some circumstances may cause longer periods of loneliness and can be affected by socioeconomic, environmental, cultural, or physical factors. Longer-term loneliness often arises with social isolation, in which a person lacks contact or emotional support from those around them. For example, situational loneliness can occur when someone is hospitalized or homebound due to an illness or injury.
Chronic Loneliness
Chronic loneliness is the most difficult type of loneliness to overcome. While loneliness is not a psychiatric diagnosis, chronic loneliness is a condition where a person experiences long-term loneliness and social isolation, typically for 2 years or more. Chronic loneliness can have extensive effects on a person’s mental health and can make some forms of treatment more difficult. Research has shown that chronic loneliness can also affect physiological health. The most effective way of overcoming chronic loneliness is by seeking professional assistance.
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How does loneliness affect mental health?
Loneliness is recognized as a source of psychological stress, and research has shown that loneliness is associated with depression, low life satisfaction, and low resilience. A positive correlation between loneliness, anxiety, and self-harm has also been noted. Prolonged loneliness has been linked to increased cortisol levels, a hormone related to stress responses, which causes the body to prepare for a perceived threat. Increased and prolonged stress on the mind and body can lead to serious mental health risks if not managed properly.
Loneliness and Depression
Loneliness and depressive symptoms are reciprocal, meaning that they are two distinct conditions that often fuel each other. Studies have shown that a baseline of loneliness is associated with the subsequent onset of depression, further exemplifying the relationship between the two. Loneliness and depression involve similar feelings, which can include:
- Low energy
- Self-doubt and low self-esteem
- Mental fogginess and fatigue
- Restlessness and irritability
Loneliness is classified as an emotional state, while depression is recognized as a mental health condition. Depression can be caused by multiple factors, not just loneliness. Symptoms of depression usually last longer and require professional support to effectively overcome. Depression can worsen feelings of loneliness, making a person feel significantly more isolated than they are. If you are unsure if you are experiencing depression or loneliness, the best way to figure it out is to reach out to licensed mental health and psychiatric professionals.
Loneliness and Anxiety
While loneliness and depression are more interconnected with one another, loneliness is recognized as a bridge symptom to anxiety. A bridge symptom is a symptom that connects different groups of symptoms that correspond with other mental disorders. Research has shown that daily loneliness predicts higher anxiety levels but not vice versa. Individuals with social anxiety disorders (SAD) are more likely to experience loneliness, and that feeling of increased anxiety or loneliness predicts the oncoming of the other, creating a harmful cycle. However, these connections were not found amongst individuals who experience loneliness but do not have a SAD.
Coping with Loneliness
Loneliness is often an experience we can help ourselves overcome. Since loneliness is subjective, there is more than one way to cope and work past it. Do not be afraid to reach out to others, whether that’s friends, family, or a professional. Remember, there are people who want to listen and support you.
Keep in touch with others
Do your best to maintain relationships with close friends and family by keeping in touch. A quick text or call may help you remind each other that you are there for one another. Staying in touch with others will also help you feel more confident in your social skills. If you are feeling sudden or unusual loneliness, reach out to people that you feel close to or know will support you.
Share your feelings
Taking time to communicate your feelings with yourself and others is important to maintaining your mental health. You can do this through methods like journaling or by speaking with loved ones or a licensed professional. Talking through your feelings can help you better understand why you are feeling a certain way and reflect on instances where similar feelings may have arisen. It’s also important to remember that people often share only the most positive things about themselves. Terminal uniqueness is detrimental to your mental well-being and only serves to make you feel more isolated. Be open about your feelings, others may be feeling the same way or have experienced something similar but are afraid to admit it.
Join group activities or volunteer
Participating in group activities is a great way to meet new people and expand your social circle. Saying yes to invitations and group events can help you broaden your horizons, teach you new experiences and grow relationships with people. Seeking out and participating in volunteer opportunities is another way to find a connection with others. Positive contributions to help support the communities you live in can also improve your personal connection to your environment. These opportunities will also help you meet new people. Learning about yourself and others is an important piece of recovery from loneliness. These experiences can help you feel more connected and make new connections with those around you.
Practice mindfulness and self-care
Taking care of your mind and body will allow you to stay active and build healthy relationships. Sometimes, loneliness stems from internal unrest, which can be triggered by external social factors that make you feel dissociated from a group or community. Remember to take care of yourself and reflect on the positive things in your life. Meditation and exercise help the mind and body relax and strengthen. Reestablishing a positive relationship with yourself will also bolster your confidence to approach new social situations.
Seek professional help
If you feel you need more guidance overcoming loneliness, mental health professionals are available to help you work through these tough emotions. Therapy is not a last resort. Speaking with professionals creates a space for you to share your thoughts and emotions safely. Therapists, counselors, or peer support groups can give you meaningful advice on how to cope with loneliness and ways to help reestablish social satisfaction.
Treating Chronic Loneliness
Sometimes, increasing our social interaction is not enough to help us feel connected with others. If you are struggling with chronic loneliness, professional treatment is a reliable and effective path toward regaining control of your mental well-being. Cognitive behavioral therapy (CBT) has been shown to be effective at helping those with chronic loneliness by helping them notice negative thoughts and work through them. CBT is done under the guidance of a licensed professional who helps individuals struggling with chronic loneliness to reshape dysfunctional, harmful thoughts. The therapy has provided significant benefits for those with mental health struggles with similar symptoms such as depression, social anxiety, trauma-related disorders and substance misuse.
If you are seeking professional assistance to help overcome your loneliness, The Recovery Village is here to help. Our compassionate, physician-led team offers both inpatient and outpatient mental health services for individuals wanting to improve and better manage their mental well-being. Based on the patient’s unique needs, an evidence-based care plan is created to best meet the needs and recovery goals of each patient. The Recovery Village offers treatment such as CBT, dialectical behavioral therapy, individual therapies, group therapies and more to help you get your life back. If you are also struggling with substance abuse, The Recovery Village is also equipped for and experienced at helping patients effectively overcome co-occurring disorders.
