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oneliness
is a universal human experience that can affect us as badly as any physical
ailment. As the new year commences, the faded hustle and bustle of the holidays
can sometimes leave behind a sense of emptiness and isolation. So how can we
overcome it?
Share on
PinterestLoneliness is a normal human experience, but feeling lonely for too
long can harm our health.
As
American writer Fanny Howe says,
loneliness is “an uninvited and uncreated companion” that “slips in beside you”
without notice.
Psychologists define loneliness
in a number of ways and often split it into categories depending on its
duration.
Essentially, however, most
specialists agree that loneliness, though a shared human experience, is an
undesired and hurtful emotion that can affect both our physical and our mental health. Recent studies have noted
that loneliness can impact how our immune system functions,
damage sleep quality,
and put us at risk of heart disease.
A study from last year argued
that loneliness “significantly increase[s] risk for premature
mortality,” more so than other health factors.
A survey targeting adults aged 45
and over in the United States found that approximately one third of respondents identified as “lonely.” Reports
focusing on children and young adults also indicated that a
significant percentage of respondents aged 17 to 25 experienced loneliness.
Finally, one study that garnered
attention in the media alleged that 35 is the age at which men feel the loneliest. In short,
it seems that no age group is safe from facing this damaging emotion.
Since the start of January is
apparently the deadliest time of the year, with the fabled Blue Monday — allegedly the most depressing day of the
year, the third Monday of January — just around the corner, we look at ways of
overcoming the sense of loneliness that may affect some us in the aftermath of
the winter holidays.
Even if loneliness doesn’t hit as
the New Year parties come to an end, the tools and ideas outlined below will
leave you better equipped to fend off this unwanted companion, whenever it may
try to seize you by the hand — or heart.
John Cacioppo, the Tiffany and
Margaret Blake Distinguished Service Professor at the University of Chicago,
IL, has specialized in loneliness, why we may experience it, how it can affect
us, and what we can do to cope with it.
In the TED talk that you can
watch below, Prof. Cacioppo argues that our society has grown to value
individualism and self-sufficiency more and more, which may often push
individuals to become isolated and refuse to acknowledge loneliness when they
experience it.
“You don’t hear people talk about
feeling lonely,” Prof. Cacioppo explains in the talk, “and that’s because loneliness
is stigmatized, the psychological equivalent of being a loser in life or a weak
person, and this is truly unfortunate, because it means we’re more likely to
deny feeling lonely, which makes no more sense than denying we feel hunger,
thirst, or pain.”
Denial, Prof. Cacioppo argues,
does nothing but exacerbate feelings of loneliness and may lead to
counterproductive strategies, such as seeking further isolation. Thus, the
first step toward fighting the negative impact of this emotional state is to recognize
that what we’re feeling is loneliness.
“Second,” he continues,
“understand what [loneliness] does to your brain, to your body, to your
behavior.”
“It’s dangerous, as a member of a social species,
to feel isolated, and our brain snaps into self-preservation mode. That brings
with it some unwanted and unknown effects on our thoughts and our actions
toward others.”
Prof. John Cacioppo
Once we acknowledge our feelings
and understand that they can seriously affect our mental and physical health,
as well as our behavior, Prof. Cacioppo advises us to respond to our sense of
loneliness by forming and strengthening connections.
“One can promote intimate connections
by developing [the relationship with] one individual who’s trusted, in whom you
can confide and who can confide in you,” he explains. “You can promote
relational connectedness by simply sharing good times with friends and family”
without any distractions.
Finally, “[C]ollective
connectedness can be promoted by becoming a part of something bigger than
yourselves,” so why not “consider volunteering for something that you enjoy”?
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Social media may be the first
solution that comes to mind when we’re lonely; it seems to be a quick and easy
fix. However, many studes have shown that our online networks, although they
may offer an illusion of connectedness, actually make us even lonelier and more
segregated.
Share on
PinterestSocial media may be our first port of call, but it actually renders us
more isolated.
A study published last year in the American Journal of Preventive Medicine found
that social media users feel more isolated than peers who dedicate little time
to online networks.
In the book Alone Together, social
psychologist Sherry Turkle also argues that hyperconnectivity via social media
makes us more estranged from each other in our offline lives.
“We expect more from technology
and less from each other, and I ask myself, ‘why have things come to this?’,
and I believe it is because technology appeals to us most where we are most
vulnerable, and we are vulnerable, we’re lonely but we’re afraid of intimacy,”
Turkle explains.
In order to form a true support
network that will help us to keep loneliness at bay, we need to look outside of
our computers and handheld devices, and instead strengthen our bonds with
family, friends, and community.
Psychologist Guy Winch advises us
to face our fears and uncertainties and take the first step to connect, or
reconnect, with others. When we reach out to others, he suggests that we send
out positive rather than negative messages, as well as set out clear timeframes
for the social event.
For
instance, sending something such as, “I miss you, why don’t we catch up over
coffee next Sunday?” is more likely to be effective than, “Hey, I don’t even
know if we’re friends anymore.”
Another reason why face-to-face
contact is preferable to online contact is simply because humans need physical
touch in order to feel comforted and connected, according to Helena
Backlund Wasling, of State University of New York Upstate Medical University in
Sycaruse.
Of course, you shouldn’t go about
randomly touching strangers on the street, but holding a parent’s or child’s
hand, or hugging a friend, could do wonders for our mental health; touch is
also a tool for communication, sending messages about our emotional
states.
When human contact is not
available, it may be useful to enjoy the presence of a furry friend, some
studies suggest.
A study conducted last year
discovered that owning a dog can
help to reduce the risk of premature death, especially among people who live on
their own, who happen to be the group most at risk of experiencing debilitating loneliness.
Previous
research has also found that pet owners may have better social and communication skills and engage more in community
activities.
Animals can be great conversation
starters, and caring for a pet — by taking it out for a walk, or to the vet —
can discourage sedentarism, as well as provide an opportunity to meet new
people.
If a larger animal, such as a dog
or a cat, seems to be too much of a hassle or too expensive, why not consider a
tiny, mostly fuss-free, and much cheaper alternative, such as fish, snails, or
insects?
A 2016 study revealed
that older adults who were offered crickets to look after as pets became less
depressed and had improved cognitive functioning within 8 weeks from the start
of the experiment.
Or, you could volunteer at an
animal shelter, or offer to look after friends’ and acquaintances’ pets when
they’re off on holiday, in order to enjoy the same benefits and improve your social
relationships.
If you can’t escape being alone
and that makes you feel lonely, then try turning that loneliness into solitude,
and use it to your own advantage. When you’re stuck on your own, why not turn
that into an opportunity for some “me time,” so you can get to know yourself
better, destress, and develop new — or old — skills?
Share on
PinterestLearn to cherish your time alone as an opportunity to befriend
yourself, first of all.
One study, co-authored by clinical psychologist Ami Rokach, puts
forward that “acceptance and reflection” are one way of turning the negative
impact of loneliness into a more positive attitude.
The authors define this approach
as “using the opportunity of being by oneself and becoming aware of one’s
fears, wishes, and needs as the most salient means of coping with loneliness.”
Rokach and his co-author explain
that, when we learn to welcome solitude and use it to our own advantage, we can
avoid loneliness and its negative effects.
“The results of the present study suggest that
solitude (i.e., welcomed aloneness as opposed to loneliness) can aid in coping
effectively with the pain of loneliness in that solitude stops attempts to deny
loneliness, thereby promoting its acceptance as an existential and, at times,
unavoidable human condition.”
In Addressing Loneliness,
researchers from Tel Aviv University in Israel additionally suggest that mindfulness
meditation may be useful in this context, as it “may reduce the subjective
feeling of loneliness by reducing maladaptive cognitive functions.”
So, if you’re alone and
loneliness strikes, it might be a good idea to make yourself a cup of tea, put
on some relaxing meditation music, and enjoy the opportunity of making friends
with yourself first of all.
“Start thinking of solitude as a
good thing. Make room for it,” encourages Turkle in her TED talk, suggesting
that learning to be comfortable with just ourselves might help us to break
through loneliness and improve our relationships with others.
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