Anyone, anywhere, can be lonely or socially isolated. Across all ages and regions, loneliness and social isolation have serious impacts on our physical and mental health, and the well-being of our communities and society. This blog talks about the new Surgeon General Advisory released by the United States Surgeon General Dr. Vivek Murthy, ways to protect yourself from epidermic of loneliness, ways to minimize loneliness, and how to navigate loneliness as a transfer student.
"Anyone, anywhere, can be lonely or socially isolated. Across all ages and regions, loneliness and social isolation have serious impacts on our physical and mental health, and the well-being of our communities and society." By WHO Commission on Social Connection
People across all age groups and all regions of the world are affected by loneliness and social isolation. Current global estimates suggest that 1 in 4 older adults experience social isolation, and between 5 and 15 per cent of adolescents experience loneliness. Rates in low- and middle-income countries are comparable or higher than in high-income countries.
Social isolation and loneliness have serious, and still under-recognised, impacts on our health and lifespan. People lacking social connection face a higher risk of early death. Social isolation and loneliness are also linked to anxiety, depression, suicide, and dementia and can increase risk of cardiovascular disease and stroke. Social isolation and loneliness do not just harm individuals; they also have a negative impact on entire communities and societies. Research shows that their safety, prosperity, and effective governance depend greatly on the quality of the social connections within its neighbourhoods, workplaces, and schools.
A new Surgeon General Advisory released by the United States Surgeon General Dr. Vivek Murthy called attention to the public health crisis of loneliness, isolation, and lack of connection in our country. Approximately half of U.S. adults reported experiencing measurable levels of loneliness even before the onset of the COVID-19 pandemic.
Fundamentally, disconnection affects our mental, physical, and societal health. In fact, lacking connection can increase the risk for premature death to levels comparable to smoking daily, and loneliness and isolation increase the risk for individuals to develop mental health challenges in their lives.
Surgeon General's Advisories are public statements that call the American people's attention to a critical public health issue and provide recommendations for how it should be addressed. Advisories are reserved for significant public health challenges that need the people's immediate attention.
The Surgeon General’s Advisory lays out a framework for a National Strategy to Advance Social Connection, which has never been implemented before in the United States. It details recommendations that individuals, governments, workplaces, health systems, and community organizations can take to increase connection in their lives, communities, and across the country and improve their health.
“The epidemic of loneliness and isolation has been an underappreciated public health crisis that has harmed individual and societal health. Our relationships are a source of healing and well-being hiding in plain sight – one that can help us live healthier, more fulfilled, and more productive lives,” said U.S. Surgeon General Dr. Vivek.
“Given the significant health consequences of loneliness and isolation, we must prioritize building social connection the same way we have prioritized other critical public health issues such as tobacco, obesity, and substance use disorders. Together, we can build a country that’s healthier, more resilient, less lonely, and more connected.”
The physical health consequences of poor or insufficient connection include a 29% increased risk of heart disease, a 32% increased risk of stroke, and a 50% increased risk of developing dementia for older adults. Additionally, lacking social connection increases the risk of premature death by more than 60%.
In addition to our physical health, loneliness and isolation contribute substantially to mental health challenges. In adults, the risk of developing depression among people who report feeling lonely often is more than double that of people who rarely or never feel lonely.
Loneliness and social isolation in childhood increase the risk of depression and anxiety, both immediately and well into the future. And with more than one in five adults and more than one in three young adults living with a mental illness, addressing loneliness and isolation is critical in order to fully address the mental health crisis in the world.
While the epidemic of loneliness and isolation is widespread and has profound consequences for our individual and collective health and well-being, there is a medicine hiding in plain sight: social connection.
Social connection is beneficial for individual health and also improves the resilience of our communities. Evidence shows that increased connection can help reduce the risk of serious health conditions such as heart disease, stroke, dementia, and depression.
Communities where residents are more connected with one another fare better on several measures of population health, community safety, community resilience when natural disasters strike, prosperity, and civic engagement. The Surgeon General’s Advisory lays out a framework to establish a National Strategy to Advance Social Connection based on six foundational pillars:
We’re wired for social connection and close proximity to other humans. In fact, this togetherness is said to be as essential to us as food and water!
Loneliness is our body sending us a signal that our need for connection isn’t getting met.
Just like hunger guides you to get food, and thirst to water, loneliness is guiding you to pick up the phone and call a friend, make a plan to spend time with loved ones, or get more involved in your community. So, to some degree, the feelings of loneliness are productive, guiding you towards the connection you need. But, when the feelings persist for a prolonged period of time, it starts to lead to the negative effects.
Loneliness looks and feels different for everyone. Some people may become quiet and withdrawn when they are lonely, while others may become irritable, or even angry. Some may not be able to sleep and others sleep all the time. Some people may feel “nothing” while others deal with headaches and cold or flu-like symptoms as a result of their loneliness.
More than just a bad feeling, research has shown that loneliness and isolation wreak havoc on the body and mind. It can lead to:
Sleep problems
Higher risk of anxiety and depression
Increased risk of heart disease & stroke
A shorter life span
In fact, loneliness poses a health risk as deadly as smoking 15 cigarettes a day! This is no joke.
Four Ways to Minimize Loneliness
While loneliness can look different in every person, the solution is the same: stronger social connection. We need to make the effort to cultivate, strengthen, or rebuild the relationships in our life, whether you consider yourself lonely or not.
Here are 4 steps to make sure you are getting your social needs met:
No matter how busy you are, it’s critical to set aside some time each day to connect with the people in your life. Whether it’s family, friends, coworkers, neighbors, or shared community members, be intentional about reaching out. Remember that this social time is critical to your mental and physical health, so schedule it into your day like you do sleep and meals!
If you are short on time you can make, or answer, a call to say a quick hello and find another time to talk at length. Even a brief check-in makes a difference, so take advantage of any opportunities to connect!
We’ve all been guilty of being on our phones or thinking about our to-do list for tomorrow while our friends/loved ones are speaking to us. Life is so busy (and distracting) that we may often find ourselves multitasking, even while we’re with our favorite people!
There’s no need to beat yourself up, but it is important to remember that these habits are not going to support you in meeting your social connection needs. So, next time you find your mind wandering off while with a friend or loved one, practice mindfully listening while they are speaking to you. Let yourself be fully present, taking in what they are saying, and responding from the heart.
While the potential to connect with endless people around the world is amazing, these virtual connections are ultimately not as satisfying or meaningful as in-person ones. Even with all of these virtual opportunities, the people report having fewer actual friends than in the past.
So, as often as you can, meet old or new friends IRL. If you’re in a friendship rut you might:
Start a book club
Join a meet-up
Pick up a new hobby
Volunteer for a cause that matters to you
It can be uncomfortable, but putting yourself into different social situations gives you the chance to build new connections around shared interests and ultimately ward off loneliness.
💙 Learn about the importance of Human Connection and why it’s important for our mental health.
We all get lonely sometimes. Be kind to yourself and seek out the help and connection you need. You could call a friend or family member and get one of those (in-person) hangs on the books.
If feelings of sadness, loneliness, and/or hopelessness are getting in the way of your day-to-day life, please reach out to a counselor or health care professional. If you’re having thoughts of harming yourself, you can seek for help from an expert.
To read the original article on loneliness, visit Calm's website. Calm is a partner of the HAMNIC Solutions' care program.
Switching schools after her freshman year was an overwhelming experience for 20-year-old Shamza Hawa, who transferred to the University of New Orleans (UNO) from Lone Star Community College (LSC) in September, 2020.
Shamza moved away from her supportive family network in her hometown of The Woodlands and settled in New Orleans, Louisiana, about a six-hour drive away, where she didn’t know a soul. Beyond the stress that comes with adapting to a new class structure and workload, Shamza worried about her ability to establish a social circle at her new school. “That was one of my fears: I thought about things like ‘what happens if no one truly likes me for who I am?’ and ‘what if I don’t make any friends?'"
The challenge of breaking into well-established friend groups on campus is one of a few factors that make transfer students more vulnerable to the stress and anxiety of social isolation, and can cause struggles with mental health.
Freshman year can be a critical time to form new connections because everybody’s new and in the same situation post-high school while in their first year on campus. “But for transfer students who are coming in at a time when not everybody is looking for friends, it makes it harder for them because they then really have to go out there and present themselves,” explains Danica Copp, a clinical social worker who specializes in working with college students. “And if you’re already struggling with loneliness and anxiety, the hardest thing is to go put yourself out there.”
But what’s hard isn’t impossible — it’s usually worth the effort.
Shamza arrived with a goal to make new friends. During the three months before her move, she began exchanging messages with other transfer students through the UNO Transfer Students page on Instagram. “It’s always nice to have some people in your friend circle who are also transfer students because it just helps that someone else is feeling those same things,” says Shamza. The transfer process can be stressful, so having allies while going through it can help.
You’re not the first transfer student to feel anxious about meeting new people and to experience transfer shock, which is exactly why so many colleges offer events and resources tailored to incoming transfers. (An ice cream social may sound kind of dorky, but free dessert and potential friends are both great things.)
Danica Copp suggests attending any orientations or other events your school offers to transfer students.
“That’s a really good way to make some connections with other students going through the exact same situation.”
Shamza echoes the sentiment, noting that dedicated Facebook groups and orientation programs helped her acclimate to the change and start enjoying the college experience.
Your first semester on campus, expand your social circle by joining clubs that interest you. “I’d recommend connecting with whoever’s in charge [of student life organizations], like the student leaders. They’re going to look out for you because they want to grow their club with new students,” Danica Copp says. Pointing yourself out as a transfer student gives these leaders the opportunity to connect you with others who also share your classes or circumstances.
Even if you’re not making friends at social gatherings or club meetings right away, the more you go, the more people will see you, which increases your odds of connecting, says Danica Copp. Participating in club meetings also keeps you engaged and out of isolation.
Jesca Mwelu, who moved from Makueni County, to attend Meru University of Science and Technology (MUST) in Meru County, joined the women soccer team to make new connections. “MUST is the largest [historically local university] in the country, Kenya with almost 14,000 students. At that point, I didn’t even know where to start.” She naturally made connections by introducing herself and subsequently by being introduced to her new choir mates’ friends.
Danica Copp says students shouldn’t overlook the old-school way of making friends: simply saying ‘hi’ and introducing yourself. “That’s how conversations start — by being able to use those skills and recognize that nobody’s going to judge. And actually you may shock people, and you may find that you make more friends because they may also be anxious about starting that class.”
In times of stress in a new environment, it’s
tempting to reach for your cellphone as a security blanket and scroll through Tiktok or laugh at memes on Instagram. But remaining open to connections at your new college is important, and introducing yourself to your classmates, club leaders, and resident assistants, especially in the first couple of weeks of class when everybody’s still relatively free from homework obligations, will boost your chances of building a relationship.
OK, so this tip isn’t exactly possible for everyone, but if you’ve got a furry friend to show off, making new friends will be a whole lot easier.
Danica Copp recommends bringing an emotional support animal with you to ease your transition. “I almost think everybody needs an emotional support animal because going away to college is really hard. So bring your cat or bunny with you, if you can.”
Alternatively, lean on classmates who have emotional support animals, or look into volunteering at a nearby shelter so you can take a dog for a walk or snuggle with one. “Being with a living being will make you feel less lonely,” explains Danica Copp.
To prevent yourself from losing your days to stress about your new campus life and feelings of isolation, make the effort to leave your dorm room regularly. “Remember, the more that you feed anxiety with an anxious thought, the bigger the anxiety is going to grow,” cautions Danica Copp.
Instead, be productive with the time when you’re worried about feeling lonely, and take action to soothe those
thoughts. Besides knocking on a neighbor’s door and introducing yourself, consider leaving your own door open, which invites others to drop in. Most colleges and public universities also offer free counseling services and mentoring should you feel you need them.
Danica Copp encourages students who feel stressed and lonely to break out of their comfort zone and make those connections. “College is unlike any other experience in your life because it’s like your trial adulthood. Getting involved in college and meeting people means you could be making lifelong friendships.”
By Hamza Kweyu, Researcher and CEO at HAMNIC Solutions
