Tag: loneliness

Here’s What Loneliness Can Do To You During COVID-19

Photo by Jude Beck on Unsplash

 

“The loneliest moment in someone’s life is when they are watching their whole world fall apart, and all they can do is stare blankly.” – F. Scott Fitzgerald

 

Loneliness is never easy to endure, yet during times of mandatory social isolation and distancing, such as millions of Americans are experiencing during the COVID-19 pandemic, it can be particularly damaging. Among its many effects, loneliness can exacerbate and bring upon a host of mental and physical conditions.

Social Isolation and Loneliness May Increase Inflammation

A study by researchers at the University of Surrey and Brunel University London found a potential link between social isolation and loneliness and increased inflammation. Although they said the evidence they looked at suggests that social isolation and inflammation may be linked, the results were less clear for a direct link between loneliness and inflammation. Researchers said both are linked with different inflammatory markers and that more studies are necessary to further understanding of how social isolation and loneliness contribute to poorer health outcomes.

What we do know about the stay-in-place recommendations during the COVID-19 pandemic is that those who live alone, or who may be infirm or sick and isolated from family members, may feel loneliness and being cut off from social contact more deeply. Many who suffer from comorbid conditions, may also experience an increase in inflammation.

Gene Expression May be Changed Through Loneliness

University of Chicago researchers found that loneliness triggers changes in gene expression, specifically leukocytes, the immune system cells that are involved in protecting the body from viruses and bacteria. Researchers found that chronically lonely people have an increased expression of genes that are involved with inflammation and a decreased expression of genes involved in antiviral response. Not only was loneliness and gene expression predictable a year or so later, but both were also apparently reciprocal, each being able in time to propagate the other.

It will be interesting to see results of studies conducted after the coronavirus pandemic abates somewhat to learn whether loneliness and gene expression are, indeed, reciprocal as well as what further associations between the two can be confirmed.

People With Dementia are at Higher Risk for Loneliness

A 2016 report from Alzheimer’s Australia found that people suffering from dementia and their caregivers are “significantly more lonely” than the general public and that their experience levels of loneliness are similar. Both those with dementia and their caregivers have smaller social circles and tend to see outsiders less frequently, although those with dementia are at even greater risk for loneliness due to diminished social contacts.

Since many individuals suffering from dementia, whether in nursing homes or being cared for by family members in their own residences, are more prone to loneliness than those who are not afflicted with the debilitating condition. Couple dementia with COVID-19 and the loneliness experienced may become overwhelming.

Loneliness Makes Managing Stress More Difficult

The stress associated with being quarantined for having or coming into contact with someone diagnosed with COVID-19 is all too real for thousands of individuals. The stress of caring for a loved one or family member quarantined for the virus in no way diminishes personal stress being cooped up and responsible for caregiving during the homebound stay.

First-responders and healthcare professionals caring for seriously ill patients with COVID-19 is another prevalent situation today, one that causes an increase in stress levels and may precipitate a feeling of loneliness even during a time of intense workload. Finding ways to manage stress during this extraordinary and unprecedented worldwide phenomenon is much more difficult.

Besides the immediate stress, there’s also secondary traumatic stress that people experience, resulting in feelings of loneliness, guilt, exhaustion, fear, and withdrawal. According to the Centers for Disease Control and Prevention (CDC), it’s important to actively seek out ways to cope with stress during COVID-19, taking good care of yourself, realizing that everyone responds differently to stress and to allow yourself time to recover after the direct threat is over.

Sleep Quality, Fatigue, Concentration and Indecisiveness Worsen With Loneliness

Research published in Lancet on the psychological impact of quarantine reported on a study that found of hospital staff who cared for or came into contact with those with SARS, being quarantined was itself most predictive of acute stress disorder. Furthermore, that same study found that quarantined individuals were more likely to report symptoms of irritability, indecisiveness, poor concentration, fatigue and exhaustion, and insomnia consistent with the loneliness and social isolation they felt during the quarantine.

Another study mentioned in the Lancet article cited the fact that post-traumatic stress disorder (PTSD) symptoms were reported by hospital workers three years after quarantine, lending credence to the belief that loneliness and isolation can have long-lasting mental health consequences.

Those who are most at risk during the COVID-19 pandemic include those with compromised immune systems, underlying medical conditions, such as asthma, serious heart disease, obesity, diabetes, chronic kidney disease, and liver disease. Older individuals and those confined to nursing homes or long-term care facilities are considered highly vulnerable to experiencing severe illness from coronavirus.

Loneliness Serves as a Contributing Factor in Substance Abuse

According to the National Institute on Drug Abuse (NIDA), the current COVID-19 pandemic may hit those with substance abuse “particularly hard.” In particular, those who regularly take opioids or have diagnosed opioid use disorder (OUD), or use methamphetamines, those who smoke tobacco, cannabis, or vape, can be at special risk for serious coronavirus complications to their lungs. Homelessness, being hospitalized and isolated or quarantined at home also elevate the risk of increased loneliness.

Furthermore, among the general public, even those not quarantined due to contracting the virus or caring for someone who has it, serious stress and caregiver fatigue may lead them to try coping with drugs or alcohol. An increase in impulsive behavior, engaging in risky activities as a coping mechanism to avoid painful feelings of loneliness, loss, financial devastation, and a diminished sense of hope for the future appears also increasingly tied to the COVID-19 pandemic.

*  *  *

This article was originally published on Psych Central.

What We Are Learning About Ourselves From the COVID-19 Pandemic

Why It’s Important to Your Mental Health to Deal Constructively With Self-Doubt

10 Quick Ways to Beat Stress

My Best Ways to Deal with Frustration

How to Keep Frustration from Blocking Your Goals

How to Start Making Plans When You’re Recovering From Depression

Self-Care: The Most Important Person to Take Care of Is You

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  Twitter,  Instagram, Tumblr, and Pinterest.

 

 

 

Loneliness Erodes Your Mental Health – But You Can Get Past This Toxic Emotion

Photo by Picography

“Loneliness is proof that your innate search for connection is intact.” – Martha Beck

Loneliness is one of the most miserable feelings to experience. Being alone, however, doesn’t necessarily mean a person is lonely. They may be, although they may be quite deliberate in wanting to be alone for a time, and have no negative effects from such solitude. It’s the protractedness and sense of isolation and desperation that can set in that seems to push loneliness to extremes, even potentially resulting in worsening mental health conditions such as depression or anxiety. Yet, for those who are suffering with loneliness and want to take proactive steps to get past this toxic emotion, there are some things they can do that can help.

WISDOM AND OTHER LONELINESS COPING STRATEGIES

A sobering statistic from the National Center for Health Studies reveals that, by 2029, more than 20 percent of the adult U.S. population will be age 65 and older. Researchers at the University of California San Diego School of Medicine sought to identify common loneliness characteristics of seniors in retirement or senior living facilities, as well as effective coping strategies to combat loneliness. With the increasing number of senior citizens moving into such facilities, it’s important to recognize that loneliness is considered as bad as smoking and obesity in curtailing longevity.

According to the researcher’s findings, the biggest risk factors for loneliness are losses associated with age, and poor social skills. Losing a sense of life purpose was mentioned by participants as another risk factor. Of course, loneliness is subjective, researchers said, and people feel the emotion differently.

Preventing loneliness or combating its presence, on the other hand, involves exploring interventions of wisdom and compassion. Researchers cited various studies on some of the effective loneliness coping mechanisms:

  • Engaging in activities with others. Finlay & Kobayashi (2018) identified poor health as sometimes providing social engagement opportunities with family, friends and caregivers considered valuable.
  • Keeping busy by yourself. Dragestet et al., 2015 found that occupying oneself was a help in combating loneliness.
  • Time for self-reflection and spiritual activities. Stanley et al., 2010, noted that there are benefits to being alone, chiefly that solitude affords time for self-reflection and conducting personally important spiritual activities.
  • Shared public spaces and communal activities help decrease loneliness. Li et al., 2018, said that acceptance and optimism, informal social support, and promoting independence and autonomy can help older Chinese immigrants enhance personal resilience.

GET  MOVING WITH ALMOST ANY KIND OF EXERCISE

A somewhat concerning finding from the Centers for Disease Control and Prevention (CDC), garnered from data from the Behavioral Risk Factor Surveillance System for the period 2015-2018, is that more than 15 percent of U.S. adults are physically inactive. Of course, inactivity levels vary by state, with Puerto Rico coming in highest at 47.7 percent, and Colorado lowest at 17.3 percent. Why is this important? The CDC says that inactive lifestyles are a factor in one in 10 premature deaths in this country. Guidelines for recommended amounts of physical activity call for about 150 minutes of brisk exercise weekly, which can be broken down into shorter periods of time, such as 25 minutes or a 30-minute walk five times in a week. Physical activity offers mental health benefits of improving mood, feeling and sleeping better, reducing certain cancer risk, and lowering risks for obesity and heart disease.

What kind of exercise should you take up to get started? Almost any exercise will do just fine, so perhaps begin with going out for a walk with the dog, riding a bike, or engaging in a brisk walk alone or with others. You mood, mind, and body will reap the benefits.

AEROBIC EXERCISE OFFERS COGNITIVE BENEFITS

While getting up and getting going often involves the ritual of drinking coffee, with the caffeine providing an energy jolt but also jumpstarting the mind, researchers from the University of Western Ontario found that a brief burst of aerobic exercise boosts working memory just as much as caffeine. Furthermore, the beneficial cognitive effects of the aerobic exercise were experienced during and following exercise, and after a short delay. The ability of caffeine to positively affect cognition and mood sometimes come with unwanted side effects during withdrawal: jitteriness, anxiety, headache, fatigue, decreased alertness and reduced contentedness. Aerobic exercise, on the other hand, has none of those side effects or withdrawal symptoms. Therefore, especially for those who may be anxious or otherwise unable to consume caffeine, engaging in aerobic exercise can help with safe and effective mood elevation and improvements in working memory. For someone who suffers from loneliness and yet doesn’t venture out much, aerobic exercise may be valuable as an intervention to get them in contact with people again.

TAKE UP JOURNALING

There’s something about the process of journaling, writing your thoughts down on paper, that serves as a catalyst to overcome loneliness. Besides resulting in a tangible document that’s accessible to review later, committing to journaling reinforces a sense of discipline, of sticking to a schedule and doing something proactive for your mental health. It’s for good reason that creative writing instructors encourage their students to take up journaling, since writing down felt emotions and capturing events as they happen often serve as starting points for future action. Whether that action turns out to be making small or significant lifestyle or behavior changes or spurs creativity in another endeavor, activity, hobby or pursuit, journaling is an important foundation for improving mental health.

How to get started is easy. Find something to write on or in, set aside time each day to jot down your thoughts, write without judgement and keep writing without stopping for the minutes you’ve allocated for this purpose. Remember that this is your journal, and doesn’t need to be shared with anyone else. So you needn’t worry about guarding your feelings. If you do have concerns that others may delve into your journal, lock it away. This isn’t about secrecy, however, but more about opening yourself up and voicing your daily thoughts, even venting, if that’s what it takes. Also be sure to detail the good things that occurred each day, how you felt when something pleasant or unexpected happened, the small successes you enjoyed, what you’re looking forward to tomorrow and so on.

*  *  *

This article was originally published on Psych Central.

Are You Lonely Tonight? How to Combat Loneliness

5 Tips to Banish Loneliness

How to Help Your Child Banish Loneliness

My Best Ways to Deal with Frustration

How to Keep Frustration from Blocking Your Goals

How to Manage Your Anger

How to Start Making Plans When You’re Recovering From Depression

10 Health Benefits of Daily Exercise

10 Ways Nature Helps Your Well-Being

Self-Care: The Most Important Person to Take Care of Is You

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more. I also invite you to like me on Facebook, follow me on LinkedIn,  Twitter,  Instagram, Tumblr, and Pinterest.

 

5 Tips To Banish Loneliness

5-tips-to-banish-loneliness-photo-myles-tan-unsplash

Photo by Myles Tan/Unsplash

Loneliness is not a very accommodating or welcoming emotion. It is also not a given. Yet far too many of us experience this powerful and debilitating emotion from time to time. While most are able to get past it without too much trouble, there are times when loneliness seems to hang around and is difficult to overcome.

While there can be no substitute for professional counseling should feelings of helplessness, despair and hopelessness persist for more than a week or two, these tips should help give loneliness the heave-ho.

Find something to do

When you’re lonely, feeling like you’re enveloped in loneliness, you’re likely spending too much time thinking about your situation and not really doing anything. Those who obsess over being lonely are going to be convinced there’s nothing they can do about it. That’s a misconception that should be put to rest.

The first step is to identify something you can do today, and get busy doing it. What that is doesn’t matter much. Doing something, other than thinking, you gets you out of your present surroundings and mindset.

Go out in the garden and yank weeds. Sweep the garage. Wash the car. Spend some time talking with your neighbor. Call a friend and meet for coffee, lunch or a movie. Go for a walk. Any of these will provide a change of scenery and get you outside your dismal thoughts for a while. When you’re actively engaged in doing something, you’re not suffering from loneliness.

Be good to yourself

The tendency to beat up on yourself when you’re blue is not beneficial. Unfortunately, we all do this, even without meaning to. We stumbled and made a mistake at work that was costly, we got into an argument with a significant other or friend and now find ourselves not talking with each other, the bills pile up and we’re not sure how we’ll get out of this mess. Instead of talking about what’s bothering us, we bottle up our emotions. The result: We feel a tremendous sense of loneliness.

When we hurt, we need to take care of ourselves. This self-care likely took a back seat to other pressing problems. Sleep may have suffered, as well as diet, lack of exercise, pushing ourselves past our limits. It’s time to hit the reset button and do something that will help us regain our equilibrium, make us feel physically better (a long soak in the tub works for some), and quashes feelings of loneliness.

Be with others

Most people who say they’re lonely spend too much time alone. While you can experience loneliness in a crowd, most people find the interaction and distraction of others takes away the lonely feelings – at least temporarily.

The best antidote to being lonely is to get out and be in the company of others. Friends are an excellent go-to resource, but groups involved in a hobby, recreational activity, educational or leisure pursuit, skills building, community get-togethers and travel also work.

When you are with others, listen, smile, communicate in a reciprocal fashion and be in the present. Should thoughts of loneliness seek to intrude, remind yourself that you’re taking active measures to counter that negativity. Find someone to talk with and strike up a conversation. It’s hard to think about being lonely when you’re chatting about something you enjoy.

Go somewhere new

The discovery process is an almost guaranteed way to get past loneliness. When you activate your curiosity gene and pursue something that intrigues or interests you, the inevitable result is that you follow your enthusiasm as far as you can. There’s no room for feeling lonely when you’re eagerly going after that beckoning beacon.

Take a drive using a different route than you normally take. Or, chart a course for a day trip that allows you to check out a small town, state or national park, wildlife refuge, botanical garden, museum, a restaurant you’ve long wanted to try. While you’re on the road, anticipate learning something new, meeting people, making memories.

Not only will this help dispel any loneliness you may have felt before starting out, the good feelings will remain with you on your trip home.

Help someone

If you’re wrapped up in yourself, feeling sorry that you’re lonely and not able to get past it, another method to employ is to go out and help someone. This doesn’t mean that you walk the street looking for a person who’s down-and-out. There are other more effective ways of helping others that you can use.

Go through your closets and find usable clothing that you no longer wear and donate it. There are many charitable organizations in desperate need of clothing. The still-working small appliances, electronic devices, dishes, furniture items, linens, toys and other items also are much in demand for those less fortunate. When you donate, it’s good for the recipients and it’s good for you.

Perhaps you know of a neighbor who’s elderly, unable to get out, a widow or widower or single parent. Bring a food item, flowers, a board game or just call and ask to come by for a visit. If you experience loneliness, you can imagine how a shut-in must feel. Two people visiting have more of a chance of dispelling loneliness than either one sitting alone ever will.

Remember that you don’t have to suffer loneliness. But it is up to you to do something to get past it.

 

This article was originally published on Psych Central.

*  *  *

Related Articles:

The Incredible Value of Dreams

How to Be Fair to Yourself

Self-Care: The Most Important Person to Take Care of Is You

Are You Lonely Tonight? How To Combat Loneliness

How To Be Flexible With Your Perceptions

How I Learned To Overcome Stress

*  *  *

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my daily blog and more.

I also invite you to like me on Facebook, facebook.com/suzannekane.net follow me on LinkedIn,  on Twitter, @SuzanneKanenet and Google+.

 

 

 

 

Are You Lonely Tonight? How to Combat Loneliness

Photo by Molly Belle/Unsplash

Photo by Molly Belle/Unsplash

 

Are you lonely tonight? Do you feel powerless about how to combat loneliness? You’re not alone. But there are things you can do about it.

 

Loneliness is a powerful emotion that can be devastating in its consequences. Being alone and isolated has been shown to be an underlying factor in some of the most common health conditions, including depression, substance abuse and chronic pain.

 

This is borne out by the findings of a recent study conducted online by Harris Poll on behalf of the American Osteopathic Association. Nearly three-quarters (72 percent) of more than 2,000 American adults surveyed said they have felt loneliness, while nearly a third (31 percent) admitted to feeling loneliness at least once a week.

 

What Loneliness Is…And Isn’t

 

Do not confuse loneliness with being alone. You choose to be alone or solitary, sometimes to meditate or think through problems, sometimes for other reasons. Loneliness, on the other hand, is a state of mind. When you are lonely, you may feel unwanted, empty and isolated. Most lonely people desperately want contact with others but find it difficult to make connections because of their state of mind.

 

10 Effective Ways to Combat Loneliness

 

As dire as loneliness sounds, it can be overcome. Whether your loneliness is situational due to travel, business or other circumstances, or the kind that almost always accompanies the loss of a loved one or close friend, there are things you can do to combat it.

 

• Get checked out. To rule out any underlying conditions, physical or mental, it’s important to get a thorough medical checkup by your doctor. This is especially true if your loneliness has spiraled downward into depression that lasts for longer than two weeks. If there is a medical reason at least contributing to your lonely feelings, your physician will be able to offer approaches to remedy the situation, perhaps with professional counseling, a prescription for medication or other treatment.

• Recognize loneliness for what it is. Just saying you feel miserable isn’t going to make things change. You need to recognize that what you’re feeling is loneliness in order to make a decision to change.

• Understand the effects of loneliness. Talking with your doctor and reading about the effects of loneliness will give you a clearer picture of how loneliness affects your physical and mental well-being. If you’re so lonely you don’t want to eat, for example, your physical and mental health will suffer as a result of poor nutrition. Once you know the ways loneliness is bad for you, you can concentrate on working to change those areas of your life that need attention.

• Learn to be resilient. Instead of breaking under the weight of your problems and withdrawing even further into a shell of self-imposed isolation, work on cultivating resilience. Granted, this might seem impossible at first, but learning to bend with the wind and not snapped by its force will help you nurture resilience.

• Adopt a positive outlook. When everything seems dark and hopeless, it might appear to be counter-intuitive to look on the bright side. Yet, when you adopt a positive outlook and see life’s possibilities instead of its negatives, you’ll find yourself more willing to go after opportunities. Furthermore, you’ll be more motivated to be with others and end your self-limiting isolation and loneliness.

• Be sparing with social media. Connecting virtually with others on social media isn’t the same thing as one-on-one and face-to-face interaction. When you’re lonely, the last thing you need to do is immerse yourself on Facebook and other social networks.

In fact, studies have shown that social media addiction actually contributes to feelings of loneliness and depression. For now, go for a hiatus on using social media. At the very least, limit your time there. Get out and interact with people real-time.

• Take care of yourself. When you’re lonely, you tend to ignore good self-care. You likely aren’t getting enough sleep, or the sleep you do get is fitful, interrupted, plagued by unsettling dreams. You wake feeling exhausted and even more lonely.

Sleep deprivation erodes mood, contributes to getting sick, saps energy and becomes an ingrained pattern. Along with ensuring you get sufficient, quality sleep, also work on eating healthy, drinking plenty of water, and getting a good amount of physical exercise.

• Create a list of goals and plans to achieve them. Many times, when a person says they feel lonely, they also describe feeling that something is missing from their life. Spend some time to determine what that might be.

o Is it that you have no hobby or interest to devote your time to?
o Do you feel unable to make any progress in your career?
o Is the house just too empty?

Once you know what that missing piece is, you can work on finding potential solutions. Most of them, you’ll find, involve interaction with other people.

• Take action. In order to stop feeling lonely, you have to take action. Sitting around the house feeling sorry for yourself is not the solution. If you identify that there’s no one in your surroundings that you can hang out with, join a club or group.
o Connect with others at work with whom you share something in common.
o Go visit your neighbors.
o Volunteer at church.

Making new friends and keeping your social calendar filled will help dispel loneliness.

• Consider a pet. For some people, there’s nothing like a pet to help banish loneliness. Why is this? For one thing, pets need nurturing and attention. Along with feeding and grooming and cleaning up their mess, pets naturally gravitate toward displays of affection. They give as well as receive. As the pet’s owner, you benefit from this loving exchange. It helps you feel less lonely when you have your constant pet companion.

* * *

Also see these articles for inspiration and uplifting messages:

7 Tips on Mastering Change
Self-Care: The Most Important Person to Take Care of is You
5 Tips on How to Make Plans
Stuck in a Rut? Tips on How to Break Free from Monotony

* * *

To automatically get my posts, sign up for my RSS feed.

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my daily blog and more.

I also invite you to like me on Facebook, facebook.com/suzannekane.net follow me on LinkedIn, on Twitter, @SuzanneKanenet and Google+ .