Coping With Loneliness During the Holidays
The holidays are a time to enjoy the company of family and friends. However, they can also trigger feelings of loneliness and isolation. According to a recent U.S. Surgeon General advisory, there is a public health crisis of loneliness, isolation and lack of connectivity in our country. Even before the COVID-19 pandemic, approximately half of U.S. adults reported experiencing measurable levels of loneliness.
Mental health experts advise that loneliness and aloneness are not the same thing. Loneliness is subjective, which means you can be surrounded by loved ones and still feel isolated. Alternatively, there are times when you can be completely alone and still experience peace. In simple terms, loneliness is the difference between how much social connection a person desires and how much they actually receive.
According to U.S. Surgeon General Dr. Vivek Murthy, the physical health consequences of poor or insufficient connection include a 29% increased risk of heart disease, a 32% increased risk of stroke and a 50% increased risk of developing dementia for older adults. In fact, the mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day, and even greater than that associated with obesity and physical inactivity.
In addition to our physical health, loneliness and isolation contribute substantially to mental health challenges. In adults, the risk of developing depression among people who report feeling lonely often is more than double that of people who rarely or never feel lonely.
Loneliness and social isolation in childhood increase the risk of depression and anxiety both immediately and well into the future. And, with more than one in five adults and more than one in three young adults living with a mental illness in the U.S., addressing loneliness and isolation is critical to address the mental health crisis in America.
While the epidemic of loneliness and isolation is widespread and has profound consequences for our individual and collective health, the Surgeon General’s advisory suggests the key to addressing this crisis can be found in social connection.
Social connection is beneficial for individual health and also improves the resilience of our communities. In fact, communities where residents are more connected with one another fare better on several measures of population health, community safety, community resilience when natural disasters strike, prosperity and civic engagement.
The Surgeon General’s advisory also lays out a framework for advancing social connection that includes investing in community connection programs, institutions and public policies that bring people together. It also aims to ensure that how we use technology does not damage meaningful and healing connection with others.
For a growing number of people, this time of year may amplify feelings of loneliness and isolation when others seem to be enjoying cheer and social festivities. Here are a few tips on how to cope during the holidays and beyond.
Do something for others
Volunteering takes the focus off of yourself and puts it on others, which can foster a sense of purpose and community.
Venture out
Visit places outside of home or work where people gather socially and share common interests. This could include parks, coffee shops, places of worship and sporting events where you can meet others with whom you share something in common.
Tap into your creativity
There is growing research linking creative expression to reduced loneliness. This can take many forms, such as arts and crafts, playing an instrument or working on a do-it-yourself project at home. If this doesn’t appeal to you, try spending time around others who are doing creative things.
Attend community events
Holiday concerts, festivals and craft fairs are wonderful places to meet and connect with others, while enjoying great music and tasty treats!
Visit, call or video conference someone who might also feel lonely
If you have an elderly neighbor, friend or relative who lives alone, reaching out to check on them may be the best remedy for both of you.
Focus on gratitude
Rather than dwelling on feelings of negativity or disappointment, explore ways to shift your perspective. Gratitude serves as a powerful antidote to loneliness because it helps you focus on what you have, rather than on what you are lacking.
Seize the moment
Turn the experience of loneliness into something positive by doing something for yourself, such as preparing a delicious meal, delving into a great book or spending time in nature.
While all of these strategies can help mitigate loneliness, it is also important not to deny your feelings. Give yourself permission to hold and accept your feelings, and be gentle on yourself. By taking small steps each day to strengthen our connections and relationships, we can work together to build healthier, happier lives and communities.
Pacific Federal is a Zenith American company and subsidiary of Harbour Benefit Holdings, Inc.
