How to combat loneliness: Practical tips to reconnect and thrive
|Published
Loneliness is a deeply personal experience that affects people in various ways. It’s not just about being alone; it’s about feeling disconnected from others, and it can impact your emotional and physical health.
Loneliness is more than just being by yourself; it’s a feeling of isolation and disconnection.
A recent report from the National Academies of Sciences, Engineering, and Medicine (NASEM), reveals a concerning trend: over one-third of adults aged 45 and older experience loneliness, while nearly one-fourth of those aged 65 and older are classified as socially isolated.
Older adults face unique challenges that contribute to these feelings, including living alone, the loss of loved ones, chronic health conditions and hearing loss.
These factors make them more vulnerable to both loneliness and social isolation. The findings highlight the need for increased support and social engagement opportunities for this demographic to improve their quality of life.
Signs and symptoms of loneliness
Loneliness isn’t just a feeling; it can also manifest in physical and behavioural ways.
- Nervousness about social events: You might avoid social gatherings or feel anxious about attending them.
- Changes in daily routines: This could include neglecting self-care, like cooking for yourself or caring about your appearance.
- Sleep issues: Difficulty falling or staying asleep can be a sign of loneliness.
The impact of loneliness on health
Loneliness, especially if it’s severe or long-lasting, can have serious health implications.
According to the CDC, social isolation is associated with about a 50% increased risk of dementia and other serious medical conditions.
Social isolation significantly increases a person’s risk of premature death from all causes, a risk that may rival those of smoking, obesity and physical inactivity.
Social isolation was associated with about a 50% increased risk of dementia.
Poor social relationships (characterised by social isolation or loneliness) were associated with a 29% increased risk of heart disease and a 32% increased risk of stroke.
Loneliness was associated with higher rates of depression, anxiety and suicide.
Loneliness among heart failure patients was associated with nearly 4 times increased risk of death, 68% increased risk of hospitalisation, and 57% increased risk of emergency department visits.
How to combat loneliness?
Loneliness is a widespread issue, but there are effective ways to address it. Here are some practical tips to improve your social connections and enhance your well-being:
Join a group: Look for in-person or online groups that focus on activities you enjoy or want to try. When you’re part of a group, make an effort to welcome others and include them. This can help shy or less confident individuals feel more comfortable.
Reach out: Contact friends or family members, even if it feels challenging. Reconnecting with loved ones can reduce feelings of isolation. Regular chats with friends and family can be particularly helpful.
Just a simple conversation can make a big difference when you feel alone — and it can also uplift the person you reach out to.
Consider messaging old friends or colleagues, or creating a group chat on apps like WhatsApp or Messenger to stay connected.
Engage in activities: Join clubs, groups, or online communities related to your interests to meet new people and build connections. Doing things you enjoy can distract you from feelings of loneliness and improve your overall well-being.
Spending time outdoors, exercising, reading, and listening to podcasts or radio shows are great ways to boost your mood and keep your mind occupied.
Connect with others: Think about people you know who might be feeling lonely and try to connect with them. This can also help reduce your own feelings of loneliness.
If you see someone you recognise, try smiling and saying hello. If the conversation flows, consider exchanging phone numbers or suggesting you join or start a local group together.
Getting to know your neighbours can help with social isolation, especially if you’ve recently moved to a new area.
Volunteer: Volunteering is an excellent way to meet people and see the positive impact of your actions, which can significantly boost your mental well-being.
Small steps, big changes
Combating loneliness involves acknowledging your feelings and taking active steps to improve your social connections. These simple actions can make a significant difference in reducing loneliness and enhancing your quality of life.