Loneliness is one of the most difficult things to experience. It’s human nature to crave a connection with others, whether on a romantic, familial or friendship level.
If you’re lonely, know you’re not the only one. In May 2023, U.S. Surgeon General Vivek Murthy called loneliness a public health epidemic. In early 2024, a poll from the American Psychiatric Association found 30% of American adults reported feeling lonely at least once a week, while 10% were lonely daily.
In addition to making us feel bad, loneliness can have a serious and negative impact on our mental health. Keep reading to learn more about self-isolation and mental health and how you can combat loneliness.
Self-Isolation and Mental Health
It likely comes as no surprise to learn that loneliness harms a person’s overall physical and mental health.
Someone suffering from loneliness is at a higher risk of developing conditions such as:
- Alzheimer’s disease
- Anxiety
- Cancer
- Cardiovascular diseases (coronary heart disease, hypertension)
- Depression
- Diabetes
- Lupus
- Obesity
- Personality disorders
- Physiological aging
- Poor hearing
- Poor overall health
- Rheumatoid arthritis
- Sleep issues
- Substance abuse
The longer loneliness lasts, the more likely the individual is to develop one or more of the above conditions. Many of the above problems can impact a person for years or even the rest of their lives.
How to Combat Loneliness: What If You Have No One to Talk To?
Unfortunately, a lack of companionship can feel like a cruel cycle that won’t end. You’re lonely, so you’re seeing a decline in your mental health and worry about depression, anxiety and sleep problems. But you have no one in your life to talk to about all this, which drives you into deeper loneliness.
Talking about your feelings has many benefits. Labeling emotions and explaining how they make you feel reduces their intensity. Talking through your feelings can also offer an opportunity for growth and learning.
If you’re wondering what to do when there’s no one to talk to, help is available. There are a few ways to prioritize your wellness and take care of yourself, even if you don’t have a close person to talk to right now.
1. Establish a Self-Care and Personal Wellness Routine
Taking care of yourself is critical to maintaining a healthy, happy mindset. Taking the time to care for your mind and body makes you feel calm and collected. It can reduce feelings of depression and anxiety, help you sleep better and improve self-esteem.
You deserve to be taken care of, and it starts with you. Develop a self-care wellness routine full of activities you look forward to. Some ideas include:
- Getting some form of physical activity every day (such as walks outside)
- Practicing yoga
- Meditating
- Journaling
- Following a skin care routine
- Practicing gratitude daily
- Cooking yourself elaborate meals
2. Find Support Outside Personal Networks
Ultimately, everyone must talk to someone about their thoughts, feelings and problems. If you don’t have someone in your life to truly share with, you must find another solution. Consider talking to a therapist or joining a loneliness support group. Both options offer environments where people are kind and listen to you without passing judgment.
Consider online alternatives if you feel uncomfortable seeking therapy or joining support groups in person. Starting with online support groups or online therapy might be easier, and you can eventually work up to in-person sessions.
3. Build a Community Through New Avenues
Start working on ways to combat your loneliness. You might be battling self-isolation for many reasons. Perhaps you moved to a new city independently, are very shy or struggle with social bonding. Whatever the reason, if your loneliness impacts your mental health, you should begin to find ways to address it.
One of the best ways to do this is by picking up a new hobby in which you interact with others. You can join a local sport or group and start spending time with others with similar interests. Some easy options include joining a local community garden initiative or a rock-climbing gym, volunteering at your local food bank or taking art classes.
A religious establishment can also be a great place to find a community and build new relationships.
If you struggle with developing relationships, consider discussing these problems in therapy. A therapist can walk you through some of your mental blockers related to social interactions and teach you new skills so you feel more comfortable.
4. Use Hotlines
If your loneliness ever feels overwhelming or devastating, resources are out there you can use for immediate help. Operating 24-7, crisis hotlines are support systems for those who feel they can’t cope any longer. Use these when appropriate. These support systems can help in a time of need.
Loneliness Isn’t Forever
Try to remind yourself these feelings won’t last forever. Feeling isolated is awful, but you have the power to end it. Remember that you’re strong and can overcome this.
Talking to someone is the first goal. You must get all your feelings out about being lonely. Once you do that and have a clearer picture of what led you to a state of self-isolation, you can start to tackle building relationships.
Keep in mind that others are lonely just like you. When you’re ready and start attempting to build social connections, you might be surprised how many people are ready and willing to engage with you. People want to talk to you, too — you just have to find them.
Mental Health Hotline
If you’re ready to take the first step in battling loneliness and connect with a therapist, look no further. Use Mental Health Hotline to find reputable mental health care providers in your area quickly. Reach out — someone is here for you 24-7.
