Newswise — Humans are social creatures. In fact, a
significant amount of research from psychologists and social scientists
have shown that interactions with others are necessary for both our
physical and mental health. Due to the requirements for stopping the
spread of COVID-19, many of us are experiencing the effects isolation
for the first time. We are also learning that existing in these
conditions of isolation is not easy. Apart from worries about our
health, families, jobs, and bills (which are very stressful!), research
on the effects of loneliness and isolation has shown that these
conditions can also impact the brain. These changes can impact our
moods, alter our memory and also impact our decision making. Therefore,
it is important to take steps to mitigate some of these
isolation-induced changes.
Studies over the past few years by Richard Smeyne, PhD, Professor of Neuroscience and Director of Jefferson’s Comprehensive
Parkinson’s Disease Center
along with his colleague Michael Zigmond, PhD, Professor Emeritus at
the University of Pittsburgh, have used animal models to show that
different forms of isolation, like that experienced by people in nursing
homes or in the criminal justice system, can by themselves cause
measurable changes in the brain. “It alters our neurons, changes our
brain’s chemistry and reduces the complexity of our brains in key
areas,” says Dr. Smeyne. And, as Michael Zigmond added, “it can effect
brain regions associated with mood motivation, and cognition.”
They
also point to the research of their colleague in the field, the late
John Cacioppo, PhD. He showed that how we feel about our isolation may
be more important to our long-term health than isolation itself. It’s
the difference between feeling lonely and being alone. Put another way,
you can be in a crowd, but if you feel that crowd is hostile toward you
or even just ignoring you, that’s worse than being alone. He describes
some of his work in
a video he recorded a few years before he passed away and in his book,
Loneliness. In other words, loneliness is different than isolation, and isolation doesn’t have to end in loneliness.
So
what are signs that isolation and loneliness is affecting our
well-being, and more importantly, how do we combat it? First, here are
some signs to look out for in ourselves and those we care about: Poor
sleep, inability to focus, lethargy, excitability, loss of connection to
others, and even an increased tendency to get sick due to a reduction
in the capacity to fight off infection.
Poor Sleep
Poor
sleep is an important symptom of isolation, and could be a sign that
loneliness is affecting you. When people begin to feel isolated, the
brain can stay overly alert, leading to disturbed sleep. Sometimes
people can feel less alone by watching TV or listening to podcasts or
the radio, but it’s important to keep proper sleep hygiene by
unplugging, turning off screens about an hour or two before bed.
Instead, read books, magazines, or comics or listen to music right
before bed.
Lethargy and Excitability, Leading to Difficulty Focusing
Studies have also linked social isolation and loneliness with
cognitive decline.
These conditions can also alter mood, often leading to a lethargy,
depression, and what may seem counter-intuitive, a state of
hyperawareness. All of these may impact our impact our ability to focus
on tasks. One helpful way to get motivated is to write out goals in
smaller, more manageable steps. Crossing out the components you achieve
lets you see your progress even if the final goal hasn’t been completed
yet.
Social Withdrawal
People who become
isolated tend to feel shy, develop poor social skills, are depressed,
and have more negative moods. And though some might say that shyness and
social inability can cause loneliness, Dr. Cacioppo found the opposite
is also true. In experiments with groups of people, he demonstrated that
imposed loneliness actually causes changes in our brains that make
people see others as threatening. Therefore, the lonely individual will
become more shy, which leads to a self-reinforcing cycle that can be
difficult to break. Isolation and loneliness are best battled with
reciprocal connections, a so called “give and take”. That’s why it’s so
important, with isolation our new norm, to continue to reach out to
others and maintain a feeling of connection.
Any of these signs
of symptoms might be a good reason to take steps toward actions that
help you feel more connected with others. Here are some additional tips
to help us better reduce the negative effects of isolation which we
invite you to share with others.
- Maintain and keep social connections – this is essential to physical and mental health.
People who are isolated have shorter “health spans” and even shorter
life spans. Find ways to stay in touch with others through the phone and
email, and through mechanisms that allow you to see each other, such as
Zoom, Facetime, and Skype. Plan regular “gatherings” of family and
friends through these means. For example, a number of people have
started book clubs or chat groups with people who share interests.
- Exercise regularly – this is also essential to your health.
Exercise has been shown to reduce the impact of aging as well as
virtually all diseases. Research has also shown that it can reduce the
negative effects of loneliness. If it is safe and permitted for you to
walk outside, do so, just put a mask on and keep your distance. The CDC
website has suggestions for the amount and type of exercise that is
recommended depending on your age.
Working on – or even starting – a garden or a landscaping project is
also exercise and has many positive features, too. And if being outside
is not feasible, find ways to exercise at home, even from the seat of your chair.
- Maintain a structure to your day.
Isolation can impact many of our body’s functions, increase stress, and
lead to a decrease in our ability to fight-off infections and illness.
The ability to protect ourselves against infection is particularly
important during this pandemic. One of the best ways to reduce stress is
make sure you get enough sleep. If you can’t maintain your normal
sleep/wake schedule, brief naps are a good way to make sure you get
enough rest. For those of us who are taking medications, it is also
important to make sure you keep an adequate supply and to take them
regularly. Diabetics: Be particularly careful to avoid high levels of
blood glucose.
- Eat regularly and well.
One of the objectives of social interactions and exercise
is promoting anti-inflammatory processes, a key to surviving
infections. Eating well is part of that effort. Try to eat healthy,
nourishing foods, such as fruits and vegetables, and nuts and seeds. We
realize that it may be more difficult to get the foods we’re used to
these days. Try for a variety and foods with bright colors and healthy
qualities. Also, food and eating is an occasion for social interaction,
so try to sit down and eat with your family. If you are alone, try
making a virtual date to cook, eat, or have drinks with others over
video-chat.
During this COVID-19-imposed isolation, many of
us, perhaps for the first time, are experiencing isolation and
loneliness. We know that connecting with others often takes a lot of
effort and planning. However, as our shelter in place continues, keeping
these connections are more important than ever. “We just hope that this
experience helps others empathize with those who have no say in their
conditions of isolation, like those residing in nursing homes or people
in who are in jail, a great many of whom are living in conditions of
solitary confinement. Imagine living in these conditions for years or
even decades, a situation that we consider to be inhumane” says Dr.
Smeyne. “I hope we, as a society, can learn from our shared experience
of isolation and create lasting changes in the care of our elderly, the
chronically lonely, the homeless, and the criminal justice system.” says
Dr. Zigmond.
Link to original article: https://thehealthnexus.org/loneliness-in-times-of-isolation/
