Long-term isolation not only affects our mental health, but it also has a significant impact on our physical health and well-being.
Heart Health
Loneliness increases the risk of heart disease and stroke by roughly 30%. It raises blood pressure and stress hormones, which affect the heart. Thirty percent is huge! Add other factors like smoking, drinking, poor diet, and lack of exercise, and it all adds up. CDC Social Isolation.
Brain Function
Social isolation is linked to a higher risk of dementia in older adults. It can also speed up cognitive decline. For adults aged 45 and older, social isolation is associated with a 50% increased risk of dementia. National Library of Medicine
And yet, according to the Centers for Disease Control and Prevention, the National Academies of Sciences, Engineering, and Medicine, the statistics for adults over 45 are stark:
- More than one-third (35%) of adults aged 45 and older report feeling lonely..
- Approximately one-quarter (24%) of Americans aged 65 and older are considered objectively socially isolated.
This presents a health crisis in America, and globally as the number of aging adults increases. The population of older adults is expanding at an unprecedented rate. Public health experts call it the “longevity revolution.” By 2030, in the United States, 1 in 5 Americans (20%) will be aged 65 or older. U.S. Census Bureau, WHO Global Fact Sheets
Immune System
Chronic loneliness keeps the body in a state of inflammation. The American Psychological Association reports this weakens the immune response and makes you more vulnerable to illness. The immune system is already bombarded by a host of 21st-century factors, such as chemical exposure, overuse of antibiotics, urbanization creating a lack of exposure to diverse, harmless microbes, ultra-processed foods, and stress. Chronic loneliness adds to the bucket of things hurting our ability to fight off disease.
Mental Health Impacts
Feeling alone often leads to deep sadness, feelings of hopelessness, and clinical depression. Lonely individuals often experience fragmented sleep and chronic fatigue.
Socially isolated people may develop higher levels of social anxiety and fear of interaction, which interferes with wanting to get out and socialize. There’s a vicious circle there.
The Link to Mortality
While social isolation just seems to be a circumstance, and for many it’s a choice, managing relationships can be complicated. Avoiding hurt and pain, rejection, judgments, etc., can be easier than mucking through it all. But even when isolation is a choice, it has its consequences.
Health experts compare the dangers of loneliness to other major physical health hazards. Studies show that lacking social connection carries a risk of premature death that is similar to smoking 15 cigarettes a day. Surgeon General’s advisory Board
Steps We Can Take
You can shift away from social isolation with small, consistent steps. It’s not always easy, and positive results might not be immediate, but keep trying one step at a time.
Reach Out: Make regular calls with a friend or family member. Of course, choose people with whom you feel better about yourself, not worse. I called my mom and dad every Sunday for decades until they passed. It’s been fifteen years, and I still miss those calls.
Join Groups or Volunteer: Volunteering has many benefits. Spending time with animals, people who also need some connection, and cleaning parks with other like-minded people can fill your heart. Taking classes not only gets you out of the house but also provides good exercise for your mind, which helps keep you sharp.
Get Active: This is important on many levels, not just with combating loneliness. Walking groups or fitness classes combine physical health with social time.
Seek Support: Talk to a counselor or other support person if loneliness feels overwhelming. There are many low- and no-fee options, and if you have insurance, tele-counseling is very common today.
Older Adults
Physical limitations, retirement, or the loss of a spouse can sharply limit social contact. Nearly 25% of people 65 and older are isolated. It’s wrong to live the last chapter alone! It’s critical to stay active, even though it’s easier to sit at home. Some things can help keep seniors socially connected.
Senior Centers: Local community centers host low-cost and free activities, shared meals, and card games.
Technology Training: Local libraries can offer free classes to help seniors master video calls, tablets, and internet safety.
Volunteer Programs: Organizations like AmeriCorps match older adults with local community service projects, and Encore.org connects older adults with opportunities to mentor and support younger generations in their communities.
Companion Services: Programs like the Area Agencies on Aging can arrange friendly home visits or phone check-ins.
Students and Young Adults
Transitions to college or new cities often cause intense, unexpected loneliness. Young adults haven’t all developed self-confidence and strong social skills. These are some opportunities to make new friends.
Study Groups: Ask classmates to meet weekly at a local cafe to study.
Organized Meetups: Use platforms like Meetup to find specific groups related to personal interests.
Campus Clubs: Join campus groups, sports teams, or hobby clubs. The student union usually has a list of campus activities.
Remote Workers
Working from home removes the daily interactions of a traditional workplace. Remote work can create isolation, especially for those who live alone. A few things that can help.
Routine Changes: Walk to a local coffee shop daily at the same time to get to know staff and regulars.
Virtual Check-Ins: Schedule short, regular non-work video chats with remote colleagues or associates.
Skill, Craft & Art Classes: Sign up for evening pottery, cooking, or improv classes to bookend the workday with human contact.
The Challenge
It can be awkward for many people to start a conversation with strangers or attend classes or events alone (39% to 50% of Americans identify as introverts). That’s OK. It’s hard for most people, even the non-introverts, so you’re not alone.
It’s easy to retreat to the comfort and emotional/social safety of our homes. Personally, it’s my favorite place to be. I don’t have to be “on,” and I can relax and hang out with my dog and cats. Going to events or parties by myself initially makes me uncomfortable — and I’m an extrovert. Going to a party creates fear, but once I’m there, it’s usually a good time, and I leave (most often) feeling happy. But getting there is so hard! And, please don’t let me mislead you, I’m not invited to that many parties. People don’t seem to have them as often as they used to.
But the temporary discomfort from making connections is little compared to the damage done from social isolation.
Remember – just one step at a time.
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