Loneliness can affect anyone. Experiences of loneliness can vary, but its effects can be profound and wide-ranging. It is considered by many to be one of the largest public health challenges we face.
In 2022, 49.63% of adults in the UK reported feeling lonely occasionally, sometimes, often, or always. Around 7% of adults (4 million people) experience chronic loneliness, meaning they feel lonely often or always.
As the weather gets colder, and the nights draw in, many of us will spend more time at home during the winter months, which can create the conditions for social isolation. Additionally, the rising cost of living is leading to more people feeling lonely and isolated from their loved ones because of increased financial pressures.
Loneliness and mental health
Loneliness is not a mental health problem in and of itself. It is, however, closely linked to poor mental health. Constant feelings of loneliness can lead to mental health problems such as depression, stress and anxiety.
Prolonged loneliness and social isolation can also lead to chronic stress, high blood pressure and inflammation, which can significantly promote physical disorders. For example, poor social relationships are associated with a 29% increased risk of heart disease and a 32% increased risk of stroke.
Causes of loneliness
Many of us feel lonely from time to time. Feelings of loneliness are personal, so everyone's experience will be different.
Research from Harvard Medical School shows that social media usage is linked to feelings of loneliness and wider mental health problems such as anxiety and depression. This will be especially prevalent amongst younger people, however, there are many reasons why someone could be feeling lonely:
- Leaving home and transitioning into higher education
- Adapting to full-time employment and adult life
- Living alone
- Chronic health issues
- Bereavement
- The end of a relationship
- A job loss or job change
- Retirement
Tip: If you’re struggling to identify the cause, try writing down how you feel. Writing down emotions can help you to gain some perspective on things.
Signs and symptoms of loneliness
The signs and symptoms of loneliness vary from person to person. Sometimes it is hard to identify when loneliness is the emotion you’re feeling. You might think it’s just a low mood or you’ve been feeling lost. Here are some of the identifiers of loneliness:
- Sleep: when people feel lonely, they tend to experience a change in their sleeping patterns, feeling more tired than usual.
- Spending money: people who are feeling lonely may spend money on ‘unnecessary’ things to fill the void.
- Eating habits: over-eating or under-eating are closely linked to depression. Some people would console themselves by eating too much, while others would lose their appetite and find other ways to make themselves feel better.
- Communication: inconsistency in communication patterns such as phoning and messaging more or less frequently.
- Physical health: aside from sleep deprivation, loneliness can also lead to poor heart health and a weakened immune system.
How to cope with loneliness
It is possible to overcome loneliness, but it does require effort on your part for changes to happen. In the long run, taking that first step will help you feel happier and healthier. Below, we have provided 5 tips to help you overcome loneliness and social isolation:
Volunteering
Helping a local charity or community group is a fantastic way to combat loneliness. In a recent study involving 10,000 volunteers, 68% of participants agreed that volunteering helped them feel less isolated.
The same study also found that 77% of participants agreed that volunteering had improved their mental health and wellbeing. As a result, volunteering can help reduce the negative feelings associated with loneliness and give you a sense of purpose as you help those in need.
Talking therapy
It is possible to overcome loneliness, but it does require effort on your part for changes to happen. In the long run, taking that first step will help you feel happier and healthier. Below, we have provided 5 tips to help you overcome loneliness and social isolation:
Stay connected
It’s essential to stay in touch with your friends and family during the winter months. These individuals play a vital role in protecting your mental health by fostering a sense of belonging and purpose. Whenever you feel lonely, you should call your friends or spend quality time with your family. They’ll appreciate it as much as you do.
Keep yourself busy
During the winter months, and with the rising cost of living, more and more people are choosing to stay in and avoid social activities. Keeping yourself busy can be an effective way to combat loneliness. It doesn’t have to cost anything; it could involve learning a new skill, taking time out for self-care or hanging out with friends or family. These moments of enjoyment offer opportunities to distract yourself and make social connections.
Celebrate yourself
Remember, you are not alone. 1 in 4 people feel lonely and are trying to find the best ways to overcome these feelings. All you need to do is give yourself constant encouragement.
These can be verbal reminders, like saying something positive to yourself each morning, or physical reminders, such as leaving positive notes on your desk at work. These small moments of positivity can help cheer you up and help you stay motivated.
Related article: Loneliness Awareness Week
Summary
Loneliness can leave people feeling isolated and disconnected from others. It is a complex state of mind that can be caused by life changes, mental health conditions, poor self-esteem, and personality traits.
Chronic loneliness may lead to mental and physical health issues. Connecting with others and practicing self-care may help. You can seek help for loneliness by talking with a healthcare professional or contacting our 24/7, 365 helpline for in-the-moment support.
