Mental Health, Isolation, And Loneliness: The Emotional Effects Of Excess Solitude

As the “loneliness epidemic” continues to pose public health challenges, the topic of social isolation has become widely discussed. The COVID-19 pandemic, along with the increasing use of technology, has led to high levels of isolation, particularly among certain groups. While some solitude can be healthy, persistent social isolation may lead to serious physical and mental health concerns. Here, we’ll explore the subject of loneliness, discuss the psychological effects of isolation, and outline solutions for ensuring you maintain healthy social connections in your life. 

Understanding social isolation

According to the American Psychological Association (APA), social isolation involves “voluntary or involuntary absence of contact with others.” Most people experience occasional isolation in various ways. It may occur when someone feels that they have a small number of social connections, or when an individual has numerous social bonds that are less meaningful than they would like. 

Solitude can be healthy at times, potentially providing the opportunity for introspection and self-care. Alone time can even make it easier for us to put ourselves out there when we’re ready to socialize. When a lack of social connection becomes persistent, though, it can create serious challenges in a person’s life. 

A lack of interpersonal contact may occur when we deprioritize our social lives, putting more focus on work, hobbies, or other areas. Social isolation can also be caused by health challenges, socioeconomic factors, or an increased reliance on technology. The risk of isolation is often increased in certain individuals, such as young adults, people with serious health challenges, older adults, and members of the LGBTQ+ community. 

The importance of social connection

There is a substantial body of evidence linking social support and quality of life. Healthy relationships can be sources of emotional support, practical care, encouragement, and guidance. Quality time with loved ones can help us relax, express ourselves, work through life challenges, and experience feelings of belonging. Additionally, social connection is considered a protective factor for multiple mental health conditions and physical health concerns. 

Strong relationships can also help us achieve our goals, as a strong personal and professional network may be a source of encouragement, advice, and further connections. Friends and family members can also open up opportunities that might not have otherwise been available to you. 

Why people are more socially isolated today

In an APA survey from 2024, approximately one third of adults in the US report experiencing loneliness once a week. There are several potential reasons people are thought to be more socially isolated today, including the increasing use of technology, high prevalence of mental health concerns, and work-life imbalance. 

While technological advancements have allowed us to connect with others digitally, many people have traded in-person interactions for online communication. It can be possible to form meaningful bonds via social media, but these relationships are typically not an adequate  replacement for in-person connection altogether.

The incidence of psychiatric disorders like depression and anxiety—which has increased significantly in recent years—is also thought to be a contributor to the loneliness epidemic. Symptoms of such conditions can make it harder for individuals to leave home or reach out for emotional support. Additionally, the changing nature of the workplace may keep people from getting out and meeting in real life as frequently. Remote work and/or jobs with demanding hours can inhibit a person’s ability to socialize. 

The potential benefits of occasional self-isolation

While social bonds are vital to our health and ability to grow, being alone sometimes can also help us self-reflect and care for ourselves. Often, when we’re with others, we can be influenced by their perspectives and opinions, potentially making it harder for us to explore our own beliefs or views on the world around us. Alone time gives us the space to learn more about our values, thoughts, and emotions. 

Additionally, many people—like those who are more introverted—become fatigued by extended social interactions. Alone time provides them with the opportunity to recharge their social battery so that they’re able to more fully enjoy social situations. Periods of solitude could also allow us to practice self-care, which can actually contribute to a thriving social life in the long run. 

How loneliness impacts mental health: isolation and its negative effects

Mental health, isolation, and psychiatric disorders

Loneliness and isolation are risk factors for several mental health disorders, including depressive disorders, anxiety disorders, and trauma-related disorders. Loneliness can also exacerbate several challenges that may contribute to mental health impacts, such as sleep disruptions, stress, and even cognitive impairment. 

In a 2022 study, researchers examined the incidence of psychiatric disorders in individuals with both low and high rates of perceived social isolation. They concluded that individuals who identified as frequently lonely were twice as likely to experience depression than those who identified as rarely lonely. 

Physical effects of social isolation

In addition to challenges associated with mental health, concerns connected to physical health can also arise out of loneliness. For example, social isolation may increase the risk of cardiovascular disease, diabetes, and neurological disorders. 

How to foster social connection

There are several ways of potentially limiting the above-mentioned adverse impacts of social isolation. The following strategies may help you nurture healthy social bonds in your life. 

Pursue your interests

One of the most effective ways to form new connections is often to engage in activities you’re passionate about. When you pursue your interests, you give yourself the opportunity to interact with like-minded people. To this end, you might try to find organizations, clubs, or informal meet-ups based around various activities you already enjoy. For example, if you go jogging frequently, consider joining a local run club. If there is a cause you support, consider volunteering with a nonprofit or grassroots organization that serves your community. 

Enhance your support system

Building a network of friends and family members with whom you regularly interact can allow you to have a strong support system to rely on. In addition to loved ones, your support system may include coworkers, neighbors, faith leaders, medical or mental health professionals, mentors, or other community members. 

To boost your network, you might try to strengthen existing relationships. For example, consider asking a colleague to get coffee or reaching out to a friend you haven’t spoken to in a while. You may even set goals for yourself; for example, you might try to email or call a different family member each week to catch up. 

Practice self-care

Research suggests that loneliness and self-care are inversely related, meaning that efforts to treat yourself with compassion may lead to a greater feeling of connection. Often, when we are tending to our physical, mental, and spiritual health, we’re better able to put ourselves out there and interact with others. Additionally, we may meet people as we practice self-care (e.g., at the gym). 

Essentially, anything that helps nourish your body, mind, and spirit may be considered self-care. It can involve health-related activities like exercising, practicing stress-management techniques, or eating balanced meals. It can also involve leisure activities, such as reading a book, taking a walk outside, or having a cup of coffee with a friend. Keep in mind that self-care can also look like setting boundaries, taking time alone to recharge, and listening to your body. 

Talking to a therapist about isolation and loneliness 

A therapist can be a valuable member of your support network, helping you address the mental health effects of loneliness, giving you tips for connecting socially, and addressing potential symptoms of mental health conditions associated with isolation. They can also help you develop coping strategies for challenges that may impede your ability to form meaningful connections, such as social anxiety. 

How online therapy can help if you’re feeling socially isolated

If you’re having trouble reaching out for support from others, you might not be comfortable meeting with a therapist in person. Online therapy allows individuals to utilize mental health services from the comfort of home.  

Addressing feelings of isolation and loneliness with an online therapist

With an online therapy platform like BetterHelp, you can receive mental health support remotely, through video call, voice call, or in-app messaging. You can also message your therapist outside of sessions, allowing you to ask questions or clarify points made during therapy, and they’ll respond as soon as they’re able.

The effectiveness of online therapy

Research suggests that online therapy can often help individuals address mental health challenges associated with social isolation. For example, in one study, researchers suggest that an online therapy intervention led to “significantly reduced loneliness.” The study also notes that participants experienced decreases in signs of depression, anxiety, and social avoidance.