Our relationships with others aren’t the only factor in our overall mental health, but they’re very important. Nobody is born knowing how to socialize and build strong relationships, even though it might seem that way sometimes. These are skills we must develop and maintain.
All kinds of life challenges can get in the way of our social lives. If you’ve been feeling isolated and you’re not sure where to start, reflecting on your reasons for being isolated can reveal some clues to start with.
Spending some time in solitude isn’t always a bad thing, but it’s different from isolation. The difference is that solitude is a temporary and intentional choice, while isolation causes distress. Sometimes we need space and quiet to reflect. Isolation, on the other hand, is often a reaction to another underlying problem.
In solitude, a person can choose when they want to reconnect, and they may come back feeling refreshed. In isolation, a person may struggle to reach out to others or fear what might happen in these interactions.
Are your feelings of isolation becoming too much to bear? Call or text 988, the 988 Suicide & Crisis Lifeline, for immediate support.
In this article, we’ll share six strategies that may help you reconnect when you’re feeling socially isolated.
6 strategies to reconnect when you’re experiencing social isolation
Belonging and feeling accepted are basic human needs. Our social connections help us learn and grow as people, and they can also affect our physical health. Social connection is associated with increased well-being and may influence neurotransmitters like serotonin and oxytocin, which play roles in mood regulation. Strong social bonds have been linked to better lower blood pressure over time, although the exact physiological impact is complex. But many people find it harder to make new friendships in adulthood than when they were younger.
However, there are some distinct benefits of adult friendship that are worth the effort. Working through loneliness and the other challenges related to isolation takes determination. Chances are, you’ll build some new skills and learn some lessons that will continue to serve you in your relationships.
Try using these six strategies to reconnect with others when you’re feeling socially isolated:
Understand your isolation patterns
Isolation is often the surface-level expression of another issue. When you know why you’re self-isolating, you can problem-solve and create an action plan. Maybe you have some needs that aren’t being met, or your interpersonal skills could use some work.
Social anxiety could be a part of it. Limited mobility and medical conditions can also make people feel disconnected from others. Reflect on some of the ways social isolation might be serving you and any triggers or things you might be avoiding.
Start small with digital connection
Digital communication can’t entirely replace face-to-face interactions. However, texting a friend or hopping on a virtual call can be a great stepping stone when making in-person plans seems overwhelming.
While there are aspects of social media that can be toxic, it has its upsides, too. Online communities can make it easier to find people who share common interests. Make sure you keep an eye out for problematic behaviors, like excessive screen time or escaping reality. Set some boundaries to keep your interactions meaningful.
Create structure with regular activities
Building routines and structures can help you maintain social connections without starting from scratch every time. Having something to do together can also take the pressure off your conversation.
If you’re looking to meet new people, consider taking a class, volunteering or finding a weekly group activity. To maintain relationships with friends, you might set up a regular game night or hangout time.
Practice conversation skills
After you’ve been isolated for a while, starting a new conversation can feel awkward. Remember that people usually appreciate it when you show interest and curiosity.
Make yourself a list of questions you can ask. These might depend on the person or the situation. Show that you’re listening by reacting or asking follow-up questions.
Try out your skills with family and friends or join a support group for a safe environment where you can practice.
Seek support from a mental health professional
Social isolation can be a complex experience. You don’t have to figure it out on your own. A therapist can help you sort through what you’re thinking and feeling and work through challenges as they come up. Consider asking about their approach to teaching interpersonal skills during your first session.
Your therapist may want to start by getting to know you and setting some goals to work on. From there, you might talk through some different strategies and role-play some social situations together.
Practice self-compassion throughout the process
Your inner critic and self-judgment can quickly shut down progress toward meaningful social connection. Remember that you’re human, and it’s not realistic to expect perfection on your first try. Choose some affirmations or mantras to keep you grounded, like “kindness is the most important thing” or “I’m choosing to be authentic and build real connections.”
Get help with overcoming social isolation at Lightfully
Social reconnection isn’t about forcing yourself into uncomfortable situations, but rather building meaningful connections that align with your authentic self and values. The momentary difficulty should pass, or at least become more manageable, when you find people who get you and have more positive experiences. Skills for reconnection can be learned with practice.
At Lightfully, interpersonal skills are a foundational part of our treatment approach. Our Precision Care Model (PCM) also includes support and self-care for your thoughts, feelings and behaviors. Our compassionate licensed clinicians can create a personalized treatment plan to help you flourish in these four areas for sustainable mental wellness.
Are you looking for help recovering from social isolation? We can help. Contact us or reach out to our Admissions Concierge Team to get started.
