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9 Solo Activities for Managing Loneliness
Suffering from too much solo time during the pandemic? There are some easy-to-implement ways to combat loneliness. By Julie Lynn MarksMedically Reviewed by Allison Young, MDReviewed: February 8, 2021Medically Reviewed Next up video playing in 10 seconds
Here are nine solo activities to manage loneliness which can feed depression and other mental health issues
Even before the COVID-19 pandemic left us isolated at home, loneliness was a growing concern in the United States. A 2018 Cigna survey of more than 20,000 people in the United States, for instance, found that 46 percent said they sometimes or always felt alone and that 47 percent said they sometimes or always felt left out. Other research has looked at the impact of loneliness on the body and mind, and tied loneliness to not only a higher risk for psychological disorders, such as depression and anxiety, but physical repercussions as well. A study published in a 2015 issue of the Proceedings of the National Academies of Sciences (PNAS), for example, linked loneliness to chronic, systemic inflammation, which increases the risk for a host of disorders, from cancer to neurodegenerative diseases. The pandemic, by most accounts, seems to have worsened things. In an October 2020 study published in the Journal of Psychoactive Drugs, for instance, researchers surveyed more than 1,000 people between April and May of 2020 and found that about 65 percent reported increased feelings of loneliness and 80 percent reported significant depressive symptoms since the start of the pandemic. What to do? There’s no quick fix for the pandemic and the need to social distance will be with us for a while, but there are ways to alleviate loneliness. Here are some of them:182 Find an Exercise Class
Alexey Sulima/iStockBeing physically active prompts the release of brain chemicals such as neurotransmitters and endorphins, which can boost mood and ease depression symptoms. Exercise can also build confidence and help you cope with stress or anxiety. To combat feelings of loneliness, try participating in a home-based exercise class. Many companies, such as Beachbody, Peloton, and Obé Fitness, offer live or on-demand group classes that make you feel like you are part of a fitness community.183 Meditate
StocksyEven simple meditation techniques can improve a negative mood and reduce stress. A 2019 study published in the journal PNAS, for example, found a two-week smartphone-based mindfulness training program reduced loneliness and increased feelings of social connection in daily life. Consider taking a basic meditation class or follow a beginner's audio or video guide through a site like Head Space. RELATED: 8 Dos and Don’ts for Beginning Meditators184 Do Yoga
Luis Alvarez/Getty ImagesA 2019 study published in the Journal of Psychiatric Practice found that within a month of starting a yoga program, participants reported fewer symptoms of depression and anxiety, along with better sleep quality. And because yoga is a mind-body practice, it's best done when you can devote your full attention to it, making it an excellent solo activity. RELATED: 5 Stress-Reducing Yoga Poses (and Why They Help) Even the Stars Get Lonely and Anxious
Are they just like us? Inde Navarette crochets when she gets lonely, Siedah Garrett calls her friends, Taryn Manning works on self-love, and David Faustino works out and meditates to deal with anxiety.185 Get a Pet
Iuliia Zavalishina/iStockSo many people have adopted pets during the pandemic that many shelters have run short of dogs and cats. And it’s no wonder. Pets provide companionship, can give owners a sense of purpose and satisfaction, and help reduce feelings of loneliness. In a study published in the journal Aging and Mental Health, researchers analyzed data from 830 primary care patients aged 60 and older. They found pet owners were 36 percent less likely than non–pet owners to report feelings of loneliness.186 Garden
Getty ImagesLike cognitive behaviorial therapy, which helps people redirect thinking, engaging your mind in something else, particularly something creative, like gardening, can be helpful and uplifting. With gardening, the added benefit of being in sunshine — weather permitting — can improve outcomes. Research presented at the 2020 Chelsea Flower Show in London suggests that gardening in your front yard, as opposed to your backyard, may also help lessen feelings of loneliness. Experts say the reason is your front yard is a better avenue for interacting with neighbors and your community. Bonus: You can still social distance. RELATED: New Research Finds That Light Activity, Like Gardening and Cooking, Can Help Prevent Early Death187 Volunteer
iStockAn analysis of 40 studies conducted by researchers in the United Kingdom and published in 2013 in the journal BMC Public Health shows that volunteering even 10 hours a month or less can increase a sense of well-being and satisfaction. "Good relationships along with some reliable, productive outlet — such as work or volunteering — that provides some structure, extra meaning, and a certain amount of reward outside the social circle can be really helpful," explains Peter Kramer, MD, a clinical professor emeritus of psychiatry and human behavior at Brown University in Providence, Rhode Island.188 Read
Martí Sans/StocksyA 2011 study published in Psychological Science found that engrossing yourself in the character in a book’s story can help shift your mood and move your thoughts in a new — and better — direction. For people who have mild depression, reading a self-help book or other motivational book between therapy sessions can be helpful — and might even accelerate recovery. A study published in the journal Clinical Psychology & Psychotherapy in 2010 found that this practice, known as cognitive bibliotherapy, resulted in a dramatic improvement in depression symptoms.189 Listen to Music
iStockLove a good song? Listening to music can help ease depression and loneliness. A 2010 review of studies on listening to music found that tuning in to your favorite songs can improve depression symptoms. Another 2020 study published in the journal Music & Science found participants reported feeling less lonely after listening to their personal music, regardless of their mood state. RELATED: Stress Hack: Music Therapy Helps Relieve Anxiety, Depression, and Stress Symptoms190 Connect
Boris Jovanovic/StocksyCommunicating with others virtually is easier than ever. Video chat platforms such as Zoom, Google Duo, Skype, Facetime, and others allow you to connect with friends and family when you feel lonely or down. A study published in 2016 in Cyberpsychology, Behavior, and Social Networking, in fact, shows that isolated elderly adults feel less lonely when they use these tools. If you’re not feeling connected to family or friends right now, many places — from museums to cooking schools—are offering online programs that allow you to learn and interact with others. Most Recent in Depression
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