How To Manage Loneliness And Depression

Level Your Social Gauge

Everyone has different social needs. Ever wonder why some people can seem to shut themselves inside ALL DAY and be as happy as a Zen monk, while others need constant outings to feel satisfied?

Think of your social needs as a rechargeable batteryI call it the Social Gauge.

One of the underlying causes of loneliness is that it is hard for us to gauge how much social interaction we really needuntil its too late.

We all have different social needs.

Which explanation sounds more like you?

• I am drawn to people I get energy from social gatherings, and am fairly outgoing.
• Its draining to be around lots of people. I prefer peace, solitude, and quiet time. I usually crave alone time in my free time.
• It depends.

If you are still unsure, take our extrovert introvert ambivert quiz right here.

Now we need to decide how much it will take to begin to curb your loneliness. Fill in the blank:

• When I was my happiest I had ___ closest friends.
• When I was my happiest I spent ___ hours per day with others.
• When I was my happiest I texted with the people in my life I care about.
• When I was my happiest I emailed with the people in my life I care about.
• When I was my happiest I called the people in my life I care about.
• When I was my happiest I saw people in my life I care about .

This exercise is incredibly important because it is your social goal sheet! If you saw people weekly when you were at your happiest, we need to work you back up to that!

But how? Read on

Why Loneliness Is On The Rise

Instead of posting about things you did, reclaim the word share for what it really meansto give a small or large portion of what is yours to someone else. You could share advice, words of support, or even empathy, all from your smartphone. As a result, your connections are likely to be more kind and supportive.

9. Stop focusing so much on you. It’s almost inevitable in our modern technology-crazed world that we start to believe we dont have enough. Bob got a new car. Sherri got a new house. Sonja got a new job. We also see false or unrealistic imagesmodels Photoshopped to have perfect waists and absand we feel envious. As a result, we become increasingly focused on how we are not measuring up.

Instead of focusing on what you can get, shift your focus to what you can give. You could sell T-shirts online to raise money for a good cause. You could ask friends to donate to a charity for your birthday. By giving to others, you take the focus off yourself and do good at the same time, helping you to feel more connected and less lonely.

10. Stop your negative thought cycles. We might repeatedly think about what we could have done differently to prevent ourselves from feeling so alone. We ruminate on the events or people or causes, because we mistakenly believe that thinking about our loneliness over and over again will help us solve it. Unfortunately, it does us no good to get caught up in our thoughts instead of taking the actions we need to feel better.

References

Tips For Staying Connected If You Are Living Alone With Dementia

If you or a loved one has dementia and lives alone, family members, friends, or other caregivers may be able to help in different ways.

• Identify a person you trust, such as a neighbor, who can visit regularly in-person or via a video call and be an emergency contact.
• Learn about home- and community-based support and services from social service agencies, local nonprofits, and Area Agencies on Aging.
• Stay connected with family and friends through video chats, email, and social media. If youre not tech savvy, ask for help to learn.
• Talk with others who share common interests. Try a support group online or in person. Maybe your community has a memory café you can visit a safe place to enjoy activities and socialize for people living with memory loss and their families and caregivers.

Read more about staying safe and active during the COVID-19 pandemic

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Enjoy Your Own Company

This might feel strange at first if you’re used to being around other people. But, spending time alone can be liberating.

The freedom to be alone with your thoughts can be a great way of winding down. Try and feel comfortable with just yourself for company.

Think of people you want to be around. Generally, they are people who are very comfortable in themselves. That quality is attractive to others. Learning to be on your own and like your own company is a step towards this kind of confidence.

How To Fight Depression And Loneliness Without Outside Help

This article was co-authored by Trudi Griffin, LPC, MS. Trudi Griffin is a Licensed Professional Counselor in Wisconsin specializing in Addictions and Mental Health. She provides therapy to people who struggle with addictions, mental health, and trauma in community health settings and private practice. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.There are 17 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article has 16 testimonials from our readers, earning it our reader-approved status. This article has been viewed 722,542 times.

Depression and loneliness are common feelings, but sometimes those feelings can become overwhelming. There are steps you can take on your own to control those feelings, such as correcting dysfunctional thinking, structuring your day, and paying attention to your health. Keep in mind that depression is a very complex illness and you may still need to get outside help to significantly improve.

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Reach Out To Family And Friends

The God who created us also created family. He designed families to form the most basic building block of societyand to provide emotional support when we need it most. Yet many families today have become fragmented and disconnected. If that describes your family, think about what relationships you can repair and strengthen. Consider family members with whom you may be losing touchperhaps parents, children, or siblingsand do your best to connect with them. Reach out. Seek reconciliation, if necessary. Forgive. Invest in family. You may be surprised at the results of reaching out to your own flesh and blood.

What if your family is filled with strife and anger? Sometimes family relationships are complicated or strained. Some are damaged beyond repair. In some cases, physical distances separate us from our closest relatives. What then? The book of Proverbs says, Better is a neighbor nearby than a brother far away . Are there friends in your life from whom you have drifted away? When was the last time you called someoneor even sent a letter, card, or e-mailjust to let the person know he or she was on your mind? Our world is filled with distractions that are pulling us away from really investing in friendships. Maybe its time to identify one or two friendships you would like to reinvest inand then make it happen.

Want To Overcome The Feelings And Effects Of Loneliness

How Do I Cope with Loneliness?

Humans are social creatures by nature. You long to connect with others and you want to be loved. It’s normal to want to have someone you can love in return. Learning about dealing with feeling lonely isn’t simple, but there’s much you can do that can regain that feeling of value and belonging. There are effective ways you can cope with loneliness, and professional help is available if you’re in need. This article will cover tools for coping with, and moving past this feeling.

First, it’s important to note that even if you feel lonely right now, you’re not alone. Millions of people are going through similar struggles. It’s estimated that over 40% of all people will experience loneliness at some point in their lives. Even those who appear connected and popular can feel isolated from others.

Dealing with Loneliness

Many people successfully overcome feelings of loneliness through therapy, and those who have signed up for online therapy at BetterHelp find it a valuable resource for combating feeling lonely. These therapy sessions help people change the way they look at the world, and open up to new possibilities. Some may also benefit from antidepressants prescribed by a doctor to treat associated depression issues. Regardless of whether or not you’re a good candidate for medication, or what mode of therapy works best for you, it’s important to seek treatment when you’re feeling down. You’re not alone in this fight.

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Why Am I Feeling Lonely And Depressed

People experience loneliness, leading to depression, for a number of different reasons.

When it comes to loneliness, a person will typically feel alone when the relationships in their life lack the intensity, intimacy and authenticity that they need to feel content. This can happen for a number of reasons, including:

• Losing someone close to you
• Getting a divorce or ending a relationship
• Retiring, becoming unemployed or changing jobs
• Entering higher education or changing your school, college or university
• Relocating to an area away from family, friends and colleagues
• Going through seasonal events such as Christmas, birthdays or anniversaries
• Experiencing a traumatic life event, particularly if it remains unaddressed
• Experiencing a mental health condition or addiction, particularly if it remains unaddressed

There are also many reasons as to why people experience depression, many of which overlap with what can cause loneliness. These can include the following:

• Experiencing trauma, especially during childhood
• Going through a distressing life event such as losing your job, getting a divorce or losing someone you love
• Struggling with serious and/or chronic physical health problems
• Having a family history of depression or other mental health problems
• Having previous experiences with mental health problems
• Having certain personality traits such as being very self-critical or having low self-esteem

Really Feeling Extra Worried Over The Vacations This Year Heres Exactly How To Deal

Hormonal changes, sleep starvation, and also the stress of taking care of a brand-new child can aggravate post-partum and also solutions for loneliness and depression perinatal depression. People with SAD feeling clinically depressed as well as fatigued in the winter yet flawlessly great come spring.

It was at a firm meeting three weeks later that I became concerned. Dan had a means of using wit to explain a defect in a persons argument without angering. When he believed a concept was silly, his face registered disgust. Initially solutions for loneliness and depression I assumed it was the lack of sleep catching up with him, but the actions just got worse in the coming weeks. During an especially tense conversation regarding budgets, Dan rose and left, as if we were all as well outrageous to be taken seriously.

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Make A List Of The People You Can Be With When You’re Lonely

Is it a friend, family member, or an acquaintance who keeps things positive? Give yourself a list of people to lean on when you feel like you don’t have anyone to talk to. You want to keep your options open, Bahar says, so list as many as you can. Avoid leaning on a single person, if you can â it can put too much pressure on the relationship and leave you reeling if they’re not available when you call.

Coping With Stress Depression And Loneliness During The Holiday Season

The content of this article is from Volume 2 of our health and wellness newsletter, Healthy Benefits: Managing Health and Wellness During the Holiday Season.

• Commit to taking time for yourself make a list of the things you can do for yourself that you find enjoyable and relaxing.
• Let go of aiming for perfection or trying to make everything perfect and learn to be less self-critical. It’s easier said than done but treat yourself the same way you would a dear friend.
• Getting adequate sleep is a crucial part of coping with stress. Practice good sleep habits such as going to bed and waking up at consistently standard times, reducing caffeine intake in the evening and having a relaxing bedtime routine.
• Seeking support from friends and family can reduce the impact of stress, so share how you’re feeling.

• Limit alcohol try not to keep it readily available in the house and limit yourself to one or two drinks at festive events.
• Acknowledge your feelings it’s ok to take time to move through emotions. You don’t have to force yourself to be happy simply because it’s the holidays season.
• Try not to abandon healthy habits. Nutrition, exercise and sleep are vital to managing depression. Plan meals, schedule your workouts and maintain a healthy bedtime routine.

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Build A Panic Disorder Support Network

Finding supportive and understanding people can help eliminate loneliness and assist you on your road to recovery. A support network can be made up of professionals, understanding loved ones and others who relate to your experience with panic disorder. Your doctors and other professionals who treat panic disorder are already a part of your network, as they help you with coping and treatment planning. Trusted friends and family can have a positive impact on your growth.

There are also many others dealing with the same condition who understand your feelings of loneliness, and they may be able to share in the experience. This type of support can be found through group therapy or even virtually, through online support forums. There are others who understand and can be a part of your support system. A diagnosis of panic disorder does not mean that you have to live with loneliness and isolation.

What To Do If You Are Feeling Lonely

• Try calling a friend, family member, health professional or counsellor to talk about your feelings.
• You could also contact Samaritans onor by emailingif you need someone to talk to.
• Join an online group or class that focuses on something you enjoy. It could be an exercise class, book club, art class etc.
• Try getting out into nature if you can do so safely. Connecting with the outside world can boost your mental health and wellbeing.

This is a challenging and sometimes lonely time, but it will pass. There will be lots of hugs, shared pots of tea, parties and celebrations in the future. For now, lets be as kind as possible to ourselves and others.

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A Strengthen Existing Connections

Cementing connections with people you already know can be easier than trying to start from scratch. Take some time to think if there are people you already know who might be good to reconnect with. Once youve identified a few people, reach out to them to catch-up.

Remember, lots of people are also looking for deeper connections too, so you may be helping them as much as you are helping yourself.

Missing Someone You Used To Know

When a relationship ends, whether it was a friendship or romantic relationship, its natural to experience a period of missing that person. Breaking up can lead to feelings of sadness or anger, which can be worsened when the end of the relationship is accompanied by other upheavals like moving, changes in finances, or co-parenting challenges.

These emotions are often more intense if the breakup wasnt your idea. In addition to causing you to miss your ex, rejection can cause other difficult emotions including feelings of jealousy, hurt, shame, guilt, loneliness, social anxiety, and embarrassment.

Even if you were the one to initiate the separation, you might still miss the good parts of that relationshipeven if you still dont want that person back in your life. This may result in feelings of confusion where you find yourself missing someone you dont want to have a relationship with.

Taking steps like focusing on yourself, journaling honestly about the relationship, and unfollowing your ex on social media are just a few steps that might help you move on. Spending time with friends or getting back into dating can also help combat some of the feelings you might be experiencing.

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Work On Emotional Regulation

Its totally normal to experience self-disgust, hopelessness, and other negative feelings from time to time. But how you deal with those feelings can make all the difference.

The researchers who explored the association between loneliness and depression suggest that reframing or suppressing unwanted thoughts can help reduce their impact and prevent the negative thought cycles that often trigger feelings of depression.

So, when a friend doesnt pick up the phone, try reframing, They dont want to talk to me to, Theyre probably busy, so Ill try again later.

If no one seems available, you might start to feel a little unwanted. But instead of letting these thoughts take over, try distracting yourself by thinking about something else or spending time on something that makes you happy.

Mindful acceptance can also help you get more comfortable with distressing thoughts. Mindfulness helps you learn to accept these thoughts and then let them go before they affect your perception of yourself.

Its always wise to seek professional support if symptoms:

• dont improve after a week or two
• persist even when you try to manage them alone
• affect your ability to function or take care of daily tasks
• cause problems in your relationships
• leave you feeling hopeless or worthless

Therapy offers a safe space to get to the bottom of your symptoms, identify potential causes, and get some guidance and support on treatment and productive coping strategies, such as emotion regulation.