In May 2023, the US Surgeon General described loneliness as a new epidemic. Recent research from Queen’s University in Belfast, Ireland, shows that 50% of individuals over age 60 are at risk for social isolation. In 2020, I worked as a home-visiting doctor treating patients in their homes during the lockdowns. One elderly patient had a sign on his door asking, “Is there anyone I can talk to?”—that captured how many people felt then…and still feel today.
Loneliness is associated with a 30% increased risk for death—that is the same as smoking 15 cigarettes daily! Here, I’ll share practical strategies to help you protect your health and well-being.
How can feeling lonely impact your health?
We’ve already touched on the rise in mortality with loneliness, but it also increases your risk for several medical conditions, including depression and anxiety…dementia…obesity…heart disease…and high blood pressure.
Loneliness can lead to unhealthy lifestyle choices such as getting too little exercise, drinking alcohol, smoking and/or sleeping poorly. In addition, lonely people describe feeling “emotional pain,” an intense feeling of distress or suffering. This stress response can activate inflammation in your body, especially if it goes on for an extended time, and that can result in an impaired immune system and put you at risk for chronic health conditions.
While we all feel lonely from time to time, if loneliness is affecting your life, here are some practical tips…
Leave home as the first step. Often just by visiting public places—going shopping and interacting with staff and saying hello to people on the way—can help you feel more connected.
Start a conversation. Talk to friends, family members and/or neighbors, either in person or with a call to catch up with someone you may have lost contact with.
Consider joining a group or class that interests you. If you feel nervous about joining in, go and watch. Engaging with people with similar hobbies and passions often can help you feel connected.
Volunteer in your local community. Many organizations offer flexible opportunities to help out. You can contribute to a cause that is important to you and socialize with other people in the process.
Avoid prolonged use of social media. While social media was designed to help people feel more connected, it has been linked to increased social isolation and loneliness. With algorithms designed to keep you hooked and checking your phone, it is not a surprise that this can harm your mental health. Set a daily timer for your social media use, and use it to connect with friends and family and foster genuine connections. This can help you avoid “doom scrolling,” just passively scrolling through social media for hours.
Loneliness is very common, and it can impact your mental health. Be kind to yourself and celebrate your small wins along the way. Recognize that the journey can take time. If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org.
