How to combat the effects of loneliness and isolation
Humans are wired for social connection. We thrive on face-to-face interactions and tend to feel our best when we are part of a group — whether that’s a team at work, a volunteer organization, or simply spending quality time with family or friends. However, major life changes like retiring, losing a loved one, moving away from friends or family, or aging can affect our ability to stay socially connected. You may also find yourself facing these challenges if you work from home, just had a baby and are on maternity leave, live in a rural area or by yourself, or don’t leave your home much.
It’s important to know that social isolation and loneliness don’t always go together — you can be socially isolated without feeling lonely, and you can be lonely without being socially isolated. These issues don’t just affect older people. According to a Gallup report, one in five Americans say they feel lonely on a daily basis.
Unfortunately, social isolation is not good news as far as your health is concerned. Studies have shown that social isolation can increase your chances of dying from a heart attack or stroke. It should also come as no surprise that there’s a consistent link between social isolation and depression and anxiety, too.
If you’ve been feeling alone, here are some things you can do:
1.
Use technology to stay in touch
The world is your oyster when it comes to ways you can stay connected to friends and family digitally. You can schedule regular video calls to maintain face-to-face interaction, stream online games to play together, or even watch movies in sync with a free browser extension, like Teleparty. While it’s no substitute for in-person interaction, seeing someone’s face via video chat can help brighten your spirits. If you don’t have access to technology or consider yourself to be tech-savvy, pick up the phone or write a letter to a friend, loved one, or neighbor instead — anything is better than nothing.
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2.
Volunteer in your community
There will always be people in need in your community, and there are countless ways to make a difference. You can help by packing meals at a food pantry, running errands for neighbors or spending time with seniors in assisted living facilities.
If you’re unable to volunteer in person, look for digital volunteer opportunities — many large organizations like the American Red Cross® have launched robust virtual volunteer programs so you can make an impact from wherever you are.
3.
Manage stress levels
Being socially isolated and feeling lonely over a long period of time can increase production of the stress hormone cortisol, which can lead to higher levels of inflammation and result in damage to your blood vessels and other tissues. If you’re stuck inside, do something that relaxes you at least once a day — whether that’s a few minutes of deep breathing and guided meditation or a heart-pumping workout. Try to stick to a daily routine as much as you can and remember to prioritize self-care.
4.
Cultivate new relationships
If you find that you’ve lost touch with friends or family members over the years, try to form new relationships with people who share a common interest. No matter your passion or interests — whether you like to knit or crochet, bake, or go antiquing — there’s a group that shares your interest. You can also find support groups in person or online if you need to lean on the stories and advice of those in similar situations, like new parents or people dealing with chronic illness.
5.
Consider adopting a pet
Especially if you live on your own, a pet can provide comfort and companionship. If you don’t know whether you’re ready to make the commitment to adopt a pet, many local animal shelters have foster programs that temporarily place animals in your home to give them a break from a confined space.
If you’ve tried any of the tips for staying connected and don’t feel any better, consider scheduling a virtual visit through Doctor On Demand®. Wellmark Blue Cross and Blue Shield members can use their smartphone, tablet or computer to see an experienced doctor who can treat common conditions like the common cold or physical injuries, as well as mental health conditions like anxiety, depression and more. Before scheduling your visit, log in to myWellmark to check your benefits. Or, register for myWellmark today — it only takes two minutes.
Disclosures
Doctor On Demand physicians do not prescribe Drug Enforcement Administration-controlled substances, and may elect not to treat conditions or prescribe other medications based on what is clinically appropriate.
For plans that include benefits for mental health treatment, Doctor On Demand benefits may include treatment for certain psychological conditions, emotional issues and chemical dependency. Services performed by Doctor On Demand psychologists are covered. For more information, call Wellmark at the number on your ID card.
Doctor On Demand by Included Health is a separate company providing an online telehealth solution for Wellmark members. Doctor On Demand® is a registered mark of Doctor On Demand, Inc.