We’ve been hearing a lot lately about social distancing. Even more drastic have been the stay-at-home orders in many states resulting in prolonged periods of separation from other than immediate family members. There is increasing concern about the psychological effect of isolation on us and the risks for our mental health. But what about loneliness? Isn’t that inevitable given our restrictions into our homes? Well, not necessarily. First, let’s clarify terms. Solitude, isolation, and loneliness are similar terms, but they have distinct meanings. Solitude is the state of being alone. Isolation is a lack of social relationships or emotional support. Loneliness is a craving for social contact. It is often linked to feelings of sadness and emptiness. Spending time alone is not inherently bad. Solitude can be a healthy, rejuvenating experience. It can allow people to reconnect with their needs, goals, and feelings. Some people require more solitude than others. Introverts, for example, enjoy spending lots of time alone and can feel drained through social interaction. Meanwhile, extroverts often need more social interaction to feel fulfilled. Circumstances that feel isolating or lonely to one person may be healthy for another.
But why is it so hard to be in social isolation? One of the reasons that living in isolation is difficult is because we humans are social creatures. Many people that have lived in isolated environments – such as researchers stationed in Antarctica – report that loneliness can be the most difficult part of the job. Loneliness can be damaging to both our mental and physical health. Socially isolated people are less able to deal with stressful situations. They're also more likely to feel depressed and may have problems processing information. This in turn can lead to difficulties with decision-making and memory storage and recall.
So what do we know about isolation? Actually, there is a surprisingly large amount of information about the effects. Much of it comes from studies of a range of life experiences, such as prisoners in solitary confinement, research participants in Antarctica and arctic explorers, as well as astronauts in space.
Multiple studies have documented a link between isolation, loneliness, and physical health issues. Loneliness may be as bad for your health as smoking 15 cigarettes a day. Some of the many health effects of isolation and loneliness include: Higher levels of stress hormones and inflammation; Heart disease, including high blood pressure and coronary artery disease; A heightened risk of developing a disability; Increased vulnerability to chronic illnesses such as Type 2 diabetes. Social isolation may even increase your risk of premature death. A 2015 study found social isolation increases a person’s risk of death by about 30%.
What about the effects of isolation and loneliness on your mental health? Isolation can increase the risks of mental health issues such as depression, dementia, social anxiety, and post traumatic stress disorder. Isolation and mental health issues can also interact with one another in a feedback loop. For example, a person might develop depression because of intense loneliness, then feel even more isolated because of their depression. Extreme isolation can have catastrophic effects on mental health. As noted earlier, we are social animals who need human contact to thrive—and sometimes even to survive. Studies were conducted decades ago showing that infants who didn’t get enough physical contact failed to thrive and died. Inmates held in solitary confinement, especially for extended periods of time, may experience hallucinations and insomnia. A research team at McGill University discovered that after just a few hours, isolation can lead to a distorted perception of time, high levels of anxiety, and even hallucinations. Case studies of prisoners kept in solitary confinement also indicate that a lack of human contact can lead to a cognitive breakdown. However, many of us experience isolation and loneliness in other forms as we go about our day. We live alone, have a small social network, and infrequently participate in social activities such as volunteering or religious services. Without enough social interaction, you may be at risk of: Cognitive decline; The onset of Alzheimer’s Disease or dementia; Depression. Social isolation can also interfere with daily functioning. It can disturb sleep patterns, disrupt focus, and affect both logical and verbal reasoning.
But it is possible to overcome isolation. I recently saw an article in the Los Angeles Times for 4/30/20 by Deborah Netburn titled “The psychological toll of isolation”. In the article, the author discussed research findings on the effects of quarantines for other pandemics. Factors noted that lessened the impact of isolation/quarantine included keeping isolation as short as possible, ensuring those isolated and in quarantine know why they must stay isolated, thanking them for their sacrifice, and making sure everyone has access to supplies they need (think toilet paper, sanitizers, etc.). Other research findings noted the importance of maintaining social connectedness to maintain emotional and physical health. Authors cited in the article observed how staying socially connected can mitigate the effects of social isolation and help us find purpose and meaning in our lives.
As in many events, your mindset and views on the challenges of social isolation have much to do with your reactions to it. Consistent with cognitive behavioral therapy, it’s worth considering how your thinking influences your feelings and the actions you take. Are you telling yourself that you can’t stand isolation or stay-at-home orders? Is that really true? Telling yourself that likely increases your level of upset. Perhaps you might reframe that thought into “I don’t have to like this isolation but I can stand it and may come out even stronger”. Related to resilience, one of the experts mentioned a potential positive aspect of isolation, termed salutogenesis. It’s the reward which comes from dealing with a stress and feeling more self-sufficient, observed in studies of Navy personnel in the Arctic. The whole idea here is to develop the mindset that “If I can deal with this, I can deal with anything”, a rather healthy belief and mindset. At the same time, let’s not forget our old friends to assist with stress reduction such as exercise, meditation, proper sleep and diet, engaging in enjoyable activities. Combine these with a proper mindset and social connectedness and you will be well equipped to deal with the challenging effects of distancing and isolation in a COVID world. However, if you need more information about stress management, please read our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the book, authors, and stress, please visit our website at www.manageyourhealthandstress.com.
Good luck on your journey.
Dr. Paul Longobardi
For information on these and related topics, please visit my website at www.successandmindset.com