Everyone needs alone time, and solitude certainly has its benefits. It provides space for self-reflection and creativity. The peace and quiet also make it easier for some people to mentally or emotionally process what’s happening in the world around them. Just think about how you’d feel after a rejuvenating meditation session or a date with a good book at the end of the long workweek.

So, what’s the difference between solitude and social isolation? Solitude is your chosen alone time. It typically happens on your terms and only occasionally. Social isolation is a much broader pattern that can impact your physical and mental well-being. In this article, we’ll discuss what social isolation is, the effects it can have on your overall health and the steps you can take to overcome it.

What is social isolation?

Social isolation is when a person has few social connections and infrequent contact with other people. Those experiencing social isolation may not have meaningful relationships or close friends and co-workers, which means they have a limited level of support when they need it most. 

If this sounds familiar, you’re definitely not alone. Ever since the COVID-19 pandemic, when social distancing and working remotely became the norm, the American Medical Association has identified social isolation and loneliness as a public health issue. In fact, research shows that 1 in 3 U.S. adults feel lonely and 1 in 4 adults don’t have a social and emotional support system to lean on.

Are loneliness and isolation the same? Not exactly. Loneliness can go hand in hand with social isolation, but feeling lonely doesn’t necessarily mean you’re isolated. It’s a subjective feeling you can have if your needs aren’t met. For instance, you can feel lonely in a crowded room or if you’re unhappy with your current relationships and don’t feel a sense of belonging. 

What it looks like: The signs of social isolation

The reasons for social isolation depend on the person. It could be a result of an illness or a physical inability to connect with other people or their particular location. But sometimes it’s a symptom of stress, depression, social anxiety or low self-esteem. Here are some of the signs of social isolation:

• Avoiding the social interactions you usually enjoy
• Frequently declining or canceling your usual meetups with other people
• Going through each day with very little or no in-person contact 
• Rarely communicating with other people via text, phone call, email or video chat
• Feeling anxious at the idea of participating in a social activity

However, even though you may dread participating in social activities, periods of solitude don’t usually feel good either. Some of the conditions that can trigger isolation may also develop or worsen as a result. It can affect your mental health in many ways, such as increasing your risk for depression, anxiety, suicidal ideation* or another mental health disorder. Longer periods of social isolation may also increase your risk for:

• Substance use
• Poor physical health
• Heart disease
• Higher stress levels
• Cognitive changes
• Poor sleep quality
• Low energy
• Negative feelings

*Call or text 988, the 988 Suicide & Crisis Lifeline, for immediate support if you’re experiencing a mental health crisis.

How to overcome social isolation

If you find yourself starting to withdraw socially or struggling to maintain your support systems, there are things you can do to stay engaged. Here are some tips on how to prevent or overcome social isolation:

• Ease back in digitally — Texting a friend isn’t a substitute for in-person interaction, but it’s a good start.
• Get out of the house — From shopping to taking art classes, a change of scenery can benefit your mental health.
• Regain your sense of purpose — Volunteering or coaching are great ways to connect with other people and bring new meaning into your life.
• Join a support group — It can help to talk to other people who are going through the same things as you.
• Prioritize self-care — Taking time each day to care for yourself physically, mentally or emotionally can lower your stress levels and help you feel ready to be more social again.
• Establish routines — Routine brings structure to your day and helps ensure that you’re doing the things your body and mind need to thrive, like exercising or getting enough rest.
• Make a furry friend — Adopting a pet or helping an animal shelter can help improve your mental health, too.

Receive expert mental health support from Lightfully

Friends are the family we’ve chosen for ourselves, and our social support system plays a big role in our emotional and physical well-being. Reconnecting with your loved ones and making new friends takes time, so be patient with yourself. And don’t be afraid to ask for help — you can always talk to a mental health professional about how you’re feeling. They can help you build the interpersonal skills you need to navigate this period confidently. 

If you need help overcoming social isolation and its effects and you need more intense support than outpatient therapy, reach out to Lightfully. We know how important it is to have a strong support system. Our compassionate, deeply committed experts create evidence-based, clearly defined treatment plans centered around four foundational areas: emotions, thoughts, behaviors and relationships. That way, our clients receive whole-person-centered care that’s tailored to their needs and goals.

You’re not alone — and you don’t have to navigate this by yourself either. Reach out to our Admissions Concierge Team now to explore the compassionate support Lightfully offers through our Precision Care Model.