Loneliness has been called an epidemic, with studies showing that millions of people across the globe are struggling with feelings of disconnection and isolation. In fact, researchers with Harvard Graduate School of Education’s Making Caring Common (MCC) project found that 21% of adults struggle with serious feelings of loneliness—with people ages 30-44 reporting the highest rates of loneliness. The US Surgeon General’s Office was so concerned about the effects of loneliness that they issued an advisory in 2023 titled “Our Epidemic of Loneliness and Isolation” that outlined the public health risks and recommended steps to encourage more social connection.
Why Are So Many of Us Feeling Lonely?
Loneliness isn’t just about being isolated from others. Instead, it’s the subjective experience of wanting more social interaction than you have.
Nobody is immune from feelings of loneliness—and several factors play a role in our collective loneliness epidemic:
- Social media. Scrolling through posts can feel like a connection, but it often leaves us craving something deeper. Instead of meaningful conversations, we get surface-level interactions that fade as fast as they appear.
- Remote work. For many people, home offices have replaced bustling workplaces. Without daily chats by the coffee machine or shared laughs during lunch breaks, the workday can feel eerily quiet and isolating.
- A decline in opportunities for in-person socializing. With a growing shift to online meetups, some people may struggle to replace the energy and warmth of face-to-face gatherings.
- Busyness culture. Our society often glorifies being busy. It is hard to prioritize social time when everyone’s schedules are packed.
- Fewer community spaces. Libraries, community centers, and other public spaces have seen closures or reduced accessibility. This limits opportunities for casual, everyday interactions with others.
- Stigma. Admitting you feel lonely can be hard, especially when mental health struggles add a layer of shame. The fear of rejection often makes reaching out feel like a risk—one that’s hard to take when you’re already feeling vulnerable.
Signs That Loneliness Is Affecting Your Mental Health
Think of loneliness like a roommate who never pays rent but somehow influences every aspect of your life. Here’s what this unwanted tenant does to your mental health:
- Persistent sadness or depression. A continuous feeling of sadness or a noticeable decline in mood can indicate that loneliness is affecting your mental well-being.
- Increased anxiety. Experiencing heightened levels of anxiety, especially in social situations, may be linked to feelings of isolation.
- Social withdrawal. Avoiding social interactions or losing interest in activities you once enjoyed can be a response to loneliness that is linked to a fear of rejection.
- Negative self-perception. Developing a poor self-image or feelings of worthlessness may happen as loneliness starts to affect your self-esteem.
- Sleep disturbances. Experiencing insomnia or disrupted sleep patterns can be associated with loneliness impacting your mental health.
- Increased stress levels. Loneliness can lead to elevated stress hormones, contributing to feelings of being overwhelmed by day-to-day activities.
- Physical health decline. Chronic loneliness may manifest as physical symptoms, such as frequent headaches, digestive problems, and an increase in infections due to a weakened immune system.
Simple Steps to Help You Combat Loneliness
When it comes to feeling less lonely, small, intentional actions can have a big impact over time. Here are some ideas to consider:
- Start with low-pressure interactions. A smile at the barista at your favorite coffee shop, a brief conversation with a neighbor, or a text to an old friend can build a sense of connection.
- Look for people with shared interests. Whether it’s an online support group, a local book club, or a hobby-based meet-up, this is an easy way to remind yourself that you belong.
- Limit social media scrolling. Set time limits or take social media breaks. Instead of passively scrolling, prioritize in-person interactions or activities that nurture you.
- Get outside. Nature has a calming effect on your nervous system. Even a short walk in a park or sitting in the sunlight can lift your mood and create a sense of connection to the world around you.
- Volunteer your time. Helping others can foster a sense of purpose and community. Even small acts of kindness can remind you that you’re valuable and connected.
- Focus on quality over quantity. If you’re naturally an introvert, that’s OK. Building one or two deeper connections is often more fulfilling than maintaining a large number of superficial relationships.
How Professional Support Can Help
Sometimes, loneliness is like a knot that needs professional help to untangle. Professional mental health support can help you:
- Process feelings of grief or trauma that may be contributing to your sense of isolation
- Identify unhelpful thought patterns
- Recognize and challenge self-isolating behaviors that may have become habitual
- Develop coping strategies for anxiety, depression, or low self-esteem
- Build communication and connection skills that make your relationships more rewarding
- Learn to set healthy boundaries while maintaining meaningful connections with others
- Work through any social anxiety and fear of rejection that might be holding you back
We’re Here for You
Whether you’re reading this at 3 a.m. because sleep won’t come or hiding in your car during your lunch break instead of chatting with your coworkers, know this: connection is possible, and it starts with one small step.
Ready to write a different chapter to your life? The team at Raleigh Oaks Behavioral Health Center is here to help you turn the page. Contact us today for a free, confidential assessment or to learn more about the services offered at our Garner, North Carolina treatment facility.
