Social and emotional isolation are serious mental health risks that lead to depression, but they are commonly overlooked. This is because they can be shrugged off as introversion, stoicism, and protectionism. This article will look at how isolation works and consider what needs to be done to combat it.
At a certain point in our lives, we have probably heard of the adage that goes, “no man is an island.” Indeed, human beings are social creatures by nature. As a species, our biological, social, psychological, and neurological systems have developed and evolved around social groups and interactions. Hence, no matter how introverted a person may be, it would still be difficult for them to lead a solitary life.
This does not mean that wanting solitude every once in a while is inherently wrong. If anything, such moments of personal rest and introspection could be meaningful and beneficial. However, extended moments of isolation will eventually prove to be unwanted and unhealthy. In fact, a report published in Scientific Reports shows that isolation is linked with mental issues such as depression.
Types of Isolation
Social isolation
Social isolation is the absence of social relationships and the lack of social contact. It is different from solitude, which is the state of being alone or remote from society. It is possible to be socially isolated, even within the vicinity of others.
For example, when a student is treated as an outcast in school, he is socially isolated. He may go to class every day and be surrounded by other students, but he has no social relationship or interaction at the end of the day.
However, not all social isolation is borne of external factors. There is also social isolation that stems from an emotional shift within. A friendly and outgoing person could suddenly begin to dread going out, leading to frequent cancellation of plans and avoidance of social events.
Emotional isolation
Emotional isolation occurs when a person refuses to open up and engage in honest conversation with others. Hence, it is possible to be popular and cordial, and still be emotionally isolated. People afflicted with this can be seen talking to others, laughing, and hanging out with peers, but they have no genuine connection with those they interact with. Emotionally isolated people keep their feelings bottled up as they struggle with vulnerability.
What causes isolation?
- Unresolved trauma. People who are still reeling from broken trust tend to be careful about the relationships that they enter into and maintain.
- Ongoing abuse and violence. People in abusive relationships or households either avoid contact with friends or are wary of meaningful conversation. This is because they want to protect their abuser and are unwilling to reveal their situation.
- Loss of loved ones. Isolation after loss is common, but grief can become depression if one is not careful.
- Physical distance. Those who live alone and are geographically away from family and friends can end up isolating themselves.
- Mental health issues. Isolation can cause depression, but it can also be caused by depression.
- Insecurity. People who are insecure about themselves end up isolating themselves in one way or another. For instance, if a person is bullied and insecure, he will resort to social isolation. Meanwhile, if a person is popular and insecure, he will resort to emotional isolation.
- Toxic masculinity. Research shows that men tend to be more isolated than women. While this is a generalization and largely depends on personality and environment, the persistent idea that men need to be tough even at the expense of genuine connection contributes to this statistic.
- Social media and online gaming. Many people have become so dependent on their online personas that they no longer know how to properly interact with others in person. Some outright prefer the lives they have built online, so they choose to disconnect themselves from their real lives completely.
- Marginalization. Certain people groups face challenges that put them at high risk for isolating tendencies. This includes immigrants, LGBTQIA, people of color, and older adults.
- Failure. People who have failed to finish their degrees, get a job, or find a good relationship could isolate themselves out of self-pity and embarrassment. They wouldn’t want to show up in front of their peers and be thought of as a failure.
What are the effects of isolation?
- Depression, leading to possible suicide
- Increased risk of dementia
- Accelerated cognitive decline
- Higher probability of premature death from every cause
- Poor sleep quality
- Passive attitude and lack of energy
- Impaired executive function
- Poor cardiovascular function, leading to coronary heart disease and stroke
- High levels of stress hormones and inflammation
- Increased vulnerability to chronic illnesses
- Altered memory
- Hallucinations
- Weakened immune system
How to deal with isolation
Find ways to connect with other people
This may sound difficult, especially if you are not used to putting yourself out there. However, this is necessary not just for your social life, but also for your mental health.
If you find that initiating conversations with people in person is too difficult, you can employ other communication channels. Perhaps, you can shoot an old friend a “how are you” message and schedule a phone call with them, or you can choose to employ video chat platforms. Either way, it is a step in the right direction. Just make sure you don’t forget that the end goal of using virtual channels is to muster enough courage for a physical get-together.
Talk to strangers
Research conducted by the University of British Columbia shows that even trivial interactions with your barista or server can train you to become more engaging. By asking about how their day is going or by sharing a moment of warmth with them, you allow yourself to open up just a little bit more.
Join social organizations and activities
Joining organizations such as your local chorale and volunteering for the community center will give you no choice but to emerge from your isolation. You may also opt to take up a new hobby by signing up for workshops, clubs, and classes.
These activities require your commitment to show up every week, and you always arrive to the same groups of people. Eventually, you will become comfortable enough to build relationships with them, and your shared interests will allow for easier and more truthful conversation.
Monitor your emotions
Isolation and negative emotions typically go hand-in-hand. As such, monitoring when you feel isolated, lonely, and neglected would help identify your triggers and tendencies.
If you deal with social isolation, try to identify when you feel most inclined to retreat from interacting with people. If you deal with emotional isolation, try to observe if your apprehensions are directed towards certain groups of people. Also, take the time to notice if your protective mask is more prominent in specific situations and environments over others. It would help you gauge where your isolating tendencies are coming from and what you need to do to overcome them.
Keeping such information written down in your journal would allow you to look back on these entries and figure out your patterns. However, lugging around a pen and notebook every time you go out to meet with people might be too inconvenient. If so, then you can look for apps like Moody so that you can keep a log of all your triggers, moods, and thoughts on your phone.
Talk to a therapist
If your thoughts and tendencies of isolation begin to worsen, immediately consult a mental health professional. Since isolation is linked with mental health issues, it would be beneficial to check if your case is a symptom of an underlying disorder. This would help you navigate yourself better, and it would also aid in mapping the kind of treatment you would need.
Therapists typically use either cognitive behavior therapy or exposure therapy to treat isolation. Cognitive behavior therapy is a talk therapy that can help you identify the roots of your behavior and resolve your negative thinking. Meanwhile, exposure therapy uses safe simulations to repeatedly expose you to situations that you avoid. It is used to help you break out of avoidance and fear patterns.
At first, isolating yourself from others may seem fairly harmless. However, it could end up leading to a more serious issue like depression. As such, if you notice that your inclination towards isolation is becoming more pervasive, fight to triumph over it and reach out to other people, whether it’s strangers, your friends, or your therapist. It may be easier to sit back and allow your depressive feelings to take over, but remember: you are neither a victim nor alone. You still have the chance to regain control over your life and find joy in your community again.
