Loneliness Is a Serious Health Hazard—Overcome It With 5 Simple Changes in Your Daily Habits

Oct 19, 2024 - 10:03 Updated: Oct 18, 2024 - 20:18

Loneliness Is a Serious Health Hazard—Overcome It With 5 Simple Changes in Your Daily Habits

Loneliness has profound health consequences. It is not only painful but can also complicate existing health issues, making them more difficult to treat and even increasing the risk of death. Nearly half of Americans report experiencing loneliness.

In this article, we will analyze the impact of loneliness through several clinical cases and share practical strategies to cope with it.

The Health Risks of Loneliness

Loneliness is closely linked to an increased risk of cardiovascular disease (CVD), dementia, stroke, depression, anxiety, and premature death. In fact, the effects of loneliness on mortality are comparable to smoking 15 cigarettes a day and are more severe than obesity and physical inactivity.

Dr. Vivek Murthy, U.S. Surgeon General, highlighted in a 2023 statement that nearly half of American adults experience loneliness, calling it a public health issue.

In clinical practice, we often see the pain that loneliness brings to people. Its effects can be as torturous as physical pain and can exacerbate existing health issues, rendering them more challenging to treat. If left unaddressed, loneliness can lead to significant psychological problems.

Research shows that individuals with the highest loneliness scores were around 14 times more likely to have MDD (Major Depression Disorder), and 11 times more likely to have GAD (Generalized Anxiety Disorder), compared to those who reported feeling the least lonely.

Loneliness can increase the risk of premature death by as much as 26 percent, and it can also increase the risk of death particularly from cardiovascular and cerebrovascular diseases such as heart disease and stroke.

Factors Leading to Loneliness

The causes of loneliness can stem from both internal and external factors. The causes of loneliness can stem from both internal and external factors. External factors include life changes such as moving to a new home, switching jobs, changing schools, or losing loved ones. Internal factors are often more complex, comprising issues like severe depression, social fear, and anxiety.

Others, like having a strong feeling of being severely inferior, never being good enough, and constantly being judged by others, can make people unwilling or scared to interact with others. There are also people who are naturally introverted and may struggle with social engagements despite a strong desire for friendships.

The onset of middle and old age can also contribute to feelings of loneliness, particularly following retirement, the loss of a partner, or the death of loved ones.

It is not just the elderly who are susceptible to loneliness. Multiple studies and surveys have found that loneliness may be even more prevalent among younger people. According to a recent report from Harvard University and the “Making Care Common” project, one in three young Americans (34 percent) aged 18 to 25 report feeling lonely. Additionally, 36 percent of young adults feel anxious, 29 percent experience depression, and 12 percent feel that they have no friends who care about them. The increasing reliance on social media is one of the main reasons for a greater sense of loneliness among youth.

The consequences of loneliness can be dire, leading people to develop unhealthy coping mechanisms. It is no coincidence that those experiencing profound loneliness often engage in overeating, smoking, excessive drinking, poor sleep, and lack of exercise, all of which adversely affect their physical and mental health. Moreover, loneliness can change the way our brain works, contributing to cognitive decline. There is also the added worry of loneliness increasing the risk of self-harm.

Clinical Cases

Ms. Johnson, 76

After the death of her husband, Ms. Johnson found herself living alone, with her children far away. Gradually, she became increasingly lonely depressed, and unwilling to go out. Her cognitive function began to decline.

After her doctor suggested psychological therapy and participation in activities at a senior center, she initially hesitated but ultimately found friends and fun again. This engagement significantly improved her quality of life and health.

For middle-aged and elderly people, it is vital to find groups that share common interests, allowing them to communicate and support each other.

David, 18

Newly independent and attending college, David faced immense psychological pressure from his heavy coursework. Although there were diverse types of activities after school, he was not able to participate in them due to academic anxiety.

After getting advice from the college psychological counseling center, he began to realize that no matter how important his studies were and how worried he was about his grades, he still had to participate in extracurricular activities and have his own social network. With some adjustments, he gradually adapted to university life

Sarah, 35

A dedicated professional, Sarah excelled at her job but felt extreme loneliness due to a lack of time for anything outside work. As a result, she developed unhealthy habits, such as snacking and drinking, to help herself relax, resulting in weight gain, fatigue, and reduced productivity.

Realizing she could not continue this way, she sought help from a doctor, who assisted her in developing a strategy to balance work with personal health.

Turning Loneliness Into Strength

Loneliness can affect anyone, including some of the most influential figures in history. Many have succeeded in turning loneliness into an impetus for maturity:

Mahatma Gandhi

During his long struggle for independence, he felt increasingly lonely as he faced a mission that seemed almost impossible. Although he was surrounded by many followers, he felt isolated while incarcerated.

Gandhi used his time in confinement to ponder deeply, strengthen his personal spiritual practice, and reinforce his belief in non-violence. This inner strength ultimately helped him realize his ideals.

Abraham Lincoln

One of the most revered presidents in American history, Lincoln faced profound loneliness amidst tremendous challenges and personal loss. He transformed his isolation into deep empathy, strengthening his resolve to unite his country during divisive times. His story tells us that loneliness can also be a source of strength.

Coping with Loneliness

Loneliness can be dealt with through daily habit changes. My suggestions are:

Participate in community activities

Whether it is participation in community service or just finding something you share a common interest in, doing it together with other people can help build some meaningful relationships.

Make quality friends

Do not make friends for the sake of making friends and never get frustrated when you do not make friends at all. In fact, it is not about having many friends, it is more about having quality friends. One or two trusted friends who share mutual interests can prove more fulfilling than a large social circle.

Change your mentality

Making friends is just like finding a partner or a job—it’s about finding the right match. When you connect with the right people, relationships develop naturally. If things do not work out, never feel rejected or blame yourself. When fate comes, the friendship thus established will be the best and longest lasting.

Contact relatives and friends

When feelings of loneliness arise, reach out to family and friends, as they can offer support during difficult times. Everyone will feel lonelier due to changes in one’s environment. This is the very time that you must seek help from family and friends.

Ask for help from professionals

If loneliness significantly interferes with daily life, work, or study, consider seeking professional assistance.

Overall, loneliness is a serious health problem that deserves attention. If it can be managed well, it can even turn into a source of health and strength for us.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.