Steps to overcome social isolation

As humans, we are inherently social creatures. Connecting with others gives us a sense of belonging, meaning, and purpose – all essential for mental and emotional well-being.

The lockdowns during the Covid-19 pandemic vividly demonstrated how crucial these connections are, and how challenging it is when they’re suddenly stripped away.

Between lockdowns, social distancing, and quarantine protocols, the pandemic sparked a sharp increase in social isolation worldwide.

While the restrictions may now be a distant memory, many still grapple with ongoing isolation. The reasons for this include lingering fears of illness, phobias of germs, increased remote work and study, evolving social norms, and newly-developed social anxieties. Not to mention, some groups such as the elderly and individuals with disabilities or pre-existing mental health conditions, are just more vulnerable to social isolation.

The pandemic lockdowns also disrupted social circles and networks, and prolonged isolation led to a decline in social skills and confidence for many. 

Some individuals developed social anxiety, afraid or unsure of how to re-enter social settings. A bystander might think it’s not a big deal, that people are exaggerating or “just need to get over it”, but for many, these thoughts and feelings are overwhelming, uncontrollable, and paralysing.

Whatever the reason, social isolation can wreak havoc on people’s mental health, increasing anxiety, depression, and even cognitive decline.

Global and Local Statistics

The World Health Organisation reported a 25-30% increase in social isolation during the pandemic, with many continuing to experience disconnection long after restrictions lifted. In Ireland, a study by Alone found that 83% of older adults felt more isolated during the pandemic, and 52% continued to experience this post-pandemic due to fears and changes in social interactions. Meanwhile, in the USA, a survey revealed that 36% of respondents reported experiencing “serious loneliness” post-pandemic, with 61% of young adults and 51% of mothers with young children feeling the same.

Steps to Overcome Social Isolation

If you’re experiencing social isolation, it’s important to know that you are not alone, and there are many others with similar experiences, so there is nothing to be ashamed of. Seeking support makes a significant difference, and the first step is always the hardest; after that, it just gets easier. So here are some ideas of what you can do if you are struggling with social isolation:

Reach Out to Family and Friends: Start by being honest with your loved ones about your feelings. They may be able to provide support or help you reconnect with others.

Counselling and Therapy: If you’re struggling with social anxiety or fears related to illness, speaking with a licensed professional can be life-changing.

Therapy can help address not only social anxiety but also any other mental health issues accompanying or exacerbating your isolation.

Social Prescribing: If you’re nervous about getting back out there or don’t know how to, then reach out to your local family support centre to enquire about social prescribing services.

A social prescriber can connect you to non-medical supports within your community, such as classes, groups, or volunteering opportunities, and help you manage any fears or anxieties you have around it.

Community Activities: Local community centres often have a variety of activities or support groups available, whether that’s a women’s shed or men’s shed, an art class, Zumba, or more.

Alternatively, enquire at your local library if they run any book clubs or check out your local notice boards and Facebook groups, as there are often a variety of group activities such as walking groups, music classes, writing classes, etc.

Befriending Services: Charities such as Good Morning Ireland, Friends of the Elderly, and Alone offer befriending services where volunteers provide companionship and support through regular visits or phone calls, helping to alleviate loneliness.

Volunteering: Volunteering is another great way to connect with others while contributing to a cause you care about, providing meaning and purpose, which can further positively impact your mental health. Many local charity shops, food banks, and organizations are also often looking for volunteers.

Gradual Steps to Ease Back Into Social Life

If you’re nervous about socialising, start small. Whether it’s attending a class or volunteering, take that first step, knowing that you can leave if it becomes overwhelming. Often, the fear of social interaction is far worse than the reality, and taking gradual steps can help ease the transition back into social life.

And of course, if you are struggling with your mental health, there are lots of solo activities you can do in the meantime. Whether that’s spending time doing things you enjoy, enjoying nature, exercising, mindfulness, or a creative outlet – do whatever you need to do to take care of yourself.

And if someone you know is struggling with social isolation, be empathetic. Their struggle is real and valid, and offering support or just an empathetic listening ear can make all the difference.

Mirin Mooney is a certified mental health coach. For more information, visit www.wildheart-wellness.com