In a 2023 Meta-Gallup survey, approximately 25% of adults worldwide reported feeling lonely. In the United States, this statistic is even more alarming, with almost half of Americans reporting feelings of loneliness. According to the U.S. Surgeon General, loneliness carries serious physical health implications, too. Chronic loneliness is linked to a heightened risk of cardiovascular disease, dementia, stroke, and premature death.
In this blog post, I explore the relationship between loneliness and depression and offer tips to better manage these challenging emotional states.
The Link Between Loneliness and Depression
Loneliness and depression often go hand in hand.
Loneliness is more than just physical isolation; it is a profound emotional and psychological disconnection from oneself and others. This disconnection may stem from unmet attachment needs and can manifest as a persistent sense of isolation, even when surrounded by people. Such prolonged feelings of loneliness can lead to feelings of sadness, worthlessness, and despair—emotions that are also often experienced in clinical depression. When individuals lack meaningful social connections, the resulting loneliness can significantly contribute to the onset and worsening of depressive symptoms.
Similarly, depression can exacerbate feelings of loneliness. Those suffering from depression frequently withdraw from social interactions and relationships due to a lack of energy, motivation, or feelings of unworthiness. This withdrawal can feed a vicious cycle where the isolation intensifies their loneliness and deepens their depressive state. The stigma surrounding mental health can further compound this problem, as individuals may hesitate to seek help or communicate their struggles for fear of judgment or rejection. As a result, social isolation increases, and the cycle of depression and loneliness continues.
Guarding Against the Loneliness-Depression Cycle
While loneliness is challenging and depression, even more so, there are some steps you can take to ease loneliness and guard against depression.
1. Acknowledge your feelings.
Validate and accept your feelings of loneliness without judgment. Recognizing these emotions is the first step towards addressing them constructively. For example, when our stomach growls when we’re physically hungry, loneliness is an emotional cue that we’re in need of social connection and support.
2. Prioritize quality over quantity of relationships.
Focus on nurturing a few close relationships that provide genuine emotional support rather than striving for a large social circle. Take a look at your relationships and identify areas in communication you can improve on. Consider even inviting a friend to provide honest feedback about communication blindspots.
3. Engage in activities that energize you.
Participate in activities that bring joy and fulfillment. Whether it's pursuing a hobby, joining a club, or volunteering, engaging in meaningful activities can expand social networks and boost mood. Engaging in something you enjoy also helps you stay connected with yourself and be more present with others. Disconnection with ourselves often translates to disconnection with others.
4. Reach out.
Take the initiative to connect with trusted friends, family, or acquaintances. Sometimes, others may not realize you're feeling lonely unless you express it openly. Loneliness can often make you feel like your needs are not important and that others may be bothered by your requests. Inviting others to support you (and learning to receive their help) is an effective way to challenge unhelpful narratives that keep you wanting to isolate.
5. Seek professional support.
A skilled and compassionate mental health therapist can provide personalized strategies to explore underlying issues and develop effective coping mechanisms against loneliness and depression. Group therapy and support groups are also great options to consider.
Find a Great Therapist in Seattle
While loneliness and depression present significant challenges, they can be effectively managed with the right strategies and support. If you are located in Ballard or the greater Seattle area, we offer both in-person and telehealth sessions. If you are struggling with loneliness or depression, our team at Thrive for the People can help. Schedule a call with us today to see if we are a good fit for you.
