.png)
If you are experiencing chronic pain, brain fog, fatigue, or anxiety, it can be extremely difficult to absorb information while trying to find relief. Scroll down to skip to the TLDR: (too long, didn't read) section below for immediate solutions.
At Flowly, we recognize that pain is biopsychosocial, and loneliness is one of the symptoms that come with non-structural pain. But, loneliness in itself can be a disease entity.
In 2023, Dr. Vivek Murthy, the Surgeon General of the United States, officially characterized loneliness as an epidemic within the nation. According to the Surgeon General, approximately half of U.S. adults report experiencing loneliness. Despite our digital connectivity, many of us still experience feelings of isolation and disconnection.
What exactly is loneliness? It's that sense of longing for connection, a feeling of being adrift in a sea of faces. But rest assured, you're not alone in feeling this way. Many of us grapple with loneliness at some point in our lives, and it's okay to acknowledge and address those feelings.
While dealing with loneliness can feel overwhelming and hopeless, a better understanding of loneliness can give you the tools to overcome it.
How does loneliness affect our nervous system?
Like nonstructural pain, loneliness is biopsychosocial and should not be exclusively classified as a mental health condition.
According to Flowly Pain Coach - Licensed Therapist Samantha Meadows, “Loneliness is also biopsychosocial in that it affects our body in much the same way that non-structural pain does.” She goes on to explain that, for those experiencing loneliness, there is “some evidence to suggest increased levels of inflammation and mood disruptions” and that loneliness “affects the brain in ways similar to those who are experiencing increased sensitivity to social threat.”
Let’s dive deeper into how loneliness affects our parasympathetic nervous system.
- Loneliness creates a negative cognitive loop. Loneliness has been linked to increased activity in the amygdala, the brain's fear center, which can heighten feelings of anxiety and hypervigilance. As explained by Samantha, “The neural pathways that feed into our pain circuit are the same that create a sense of fear and anxiety, and so the biological and psychological aspects become intertwined and inextricable. Add in the negative feelings and thoughts going through minds, and this all turns into a cyclical cognitive pattern that creates a loop where shame and isolation feed into the pain and distress pathways.”
- Loneliness takes a toll on our physical health. Research suggests that chronic loneliness can trigger a stress response in the body, leading to the release of cortisol, the primary stress hormone. Prolonged exposure to high levels of cortisol can disrupt the balance of neurotransmitters in the brain, affecting mood regulation and cognitive function. Over time, these physiological changes can contribute to a range of health issues, including depression, chronic inflammation, and cardiovascular disease.
Seniors are the most at risk for loneliness as their children grow up and move away, and as they naturally grapple with a declining social circle. The National Academies of Sciences, Engineering, and Medicine published findings in a 2020 article titled Social Isolation and Loneliness in Older Adults which revealed that older Americans who are lonely also experience significantly higher rates of dementia, heart attack, stroke, depression, anxiety, suicide, and overall mortality risk.
Therefore, the risks and dangers associated with isolation cannot be overstated. Treating loneliness and its associated feelings and beliefs is as critical as treating an illness or chronic disease.
So, what can you do to combat your own loneliness? Let's explore some strategies together:
- Reach Out and Connect: According to Samantha, "Social activity remains an important part of our lives, however, so making the effort to have contact with other people is critical to promoting overall health.”
Take the first step by reaching out to friends, family, or even acquaintances. Send a text, make a call, or invite someone for a cozy chat over coffee. Samantha goes on to explain why this first step is crucial for combating loneliness, ”Even if you are not able to leave your house, you can still decrease feelings of loneliness and your perceived loneliness by connecting with people online, through email, through phone calls or Livestream, or through good old fashioned snail mail.”
Remember, small gestures can spark meaningful connections.
- Be Kind to Yourself: Practice self-compassion on your journey to combat loneliness. Remind yourself that it's okay to feel lonely sometimes, and treat yourself with the same kindness and understanding you would offer a friend in need.
As Samantha emphasizes, it’s “important to change how we think about loneliness and what it means to us to be alone and also what it means to ask for help. If we can also frame loneliness as less dishonorable and isolation as less shameful, we can also begin a process of positive thinking and acceptance that will additionally help us heal.”
- Seek Support When Needed: Don't hesitate to seek professional help if loneliness is weighing heavily on your mental health. A therapist or counselor can provide valuable support and guidance as you navigate your feelings and develop coping strategies.
Even when it comes to the first step of reaching out, you can still seek support. Samantha advises, “If you have difficulty accessing things in person, try to do it virtually, and if you need help to set that up, please don’t be ashamed to reach out. So many people are experiencing the same challenges you are and there is no reason to be embarrassed about asking for assistance.”
- Practice Gratitude: Cultivate an attitude of gratitude by focusing on the positives in your life. Take a moment each day to reflect on the things you're grateful for, whether it's a warm cup of tea, a beautiful sunset, or the love of friends and family.
Remember, combating loneliness is a journey best taken with kindness and compassion. By taking proactive steps to connect with others, nurture relationships, and prioritize your well-being, you can create a life filled with warmth, belonging, and joy.
TLDR: In 2023, the Surgeon General highlighted loneliness as a national epidemic, affecting half of U.S. adults. Loneliness doesn't just impact emotions; it affects our nervous system, too. Chronic loneliness can lead to stress hormone release, disrupting brain neurotransmitters and increasing anxiety. Combat loneliness by reaching out, joining groups, nurturing relationships, practicing self-compassion, exploring new hobbies, seeking professional support if needed, and cultivating gratitude.
Please note the information provided here is for general informational purposes only. If you have any questions about your health, it's crucial to consult a qualified physician or healthcare provider for accurate diagnosis, advice, and appropriate treatment options tailored to your individual needs.