5 tips that help when you feel lonely
Actively dealing with the feeling of loneliness is a major challenge for everyone. We have 5 tips on how you can take small steps to combat loneliness. But the feeling of loneliness does not always have to do with a lack of familiar people. We can have friends and still feel lonely. That's why we have 5 more tips on how you can feel more connected again.
Even if it is difficult, the first important step is to acknowledge your loneliness and try to talk to someone about your feelings. This could be a good friend or a trusted person from the sports club.
If there is no one you want to confide in, you should not be afraid to seek professional help. Especially if you have the feeling that loneliness could lead to depression.
In addition to talking to a trusted person or a therapist, there are other things you can do to overcome loneliness.
5 tips against loneliness
1. talk to strangers and offer your help if needed
Offering to help others can be very positive for the mind. For example, when your elderly neighbor has to carry a heavy shopping bag to the 4th floor or someone is lost at the train station and obviously doesn't know the way.
2. strengthen your self-confidence and self-esteem
To make a positive impression on others, you also need to be happy with yourself. Admittedly: That sounds easier than it is.
Mediation, yoga or mindfulness exercises can help you to be more mindful of yourself and accept yourself as you are: with your advantages and weaknesses. Think of a positive mantra such as; "I accept myself as I am" or "I am valuable and important to myself!"
3. learn to enjoy time alone
Do something good for yourself. Go to a spa or cook something delicious for yourself. Buy yourself a bouquet of flowers or go for a walk
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4. think about what interests and hobbies you have
What have you always wanted to try out or learn something new? Find a club or organization (sports, book club, mothers' groups) where you can pursue your interest and meet new people. Friendships often form between people who have the same interests.
5. use the digital possibilities
Chat with your grandchildren via Whatsapp or use an app to make new friends. For example with the "Meetup" (Link opens in a new window) app. The websites Nextdoor.de (Link opens in a new window) and Nebenan.de (Link opens in a new window) are social networks that bring the neighborhood closer together.
Depending on which city you are in, you can join different groups that pursue a specific interest. There are running groups to train for the next marathon or groups with which you can explore the city together.
5 tips for more connectedness
Loneliness is more than just a lack of social contact: People feel lonely when their need for connectedness is not fulfilled. In addition to social connectedness with others, there are other forms of connectedness.
1. connection with oneself
Start by getting to know yourself better. Ask yourself what you enjoy and what your interests are. In which areas do you already feel connected to yourself? Use these insights to boost your self-confidence and promote self-acceptance. Cultivating hobbies, journaling and mindfulness exercises can help to deepen this kind of connection.
2. connectedness with others
Identify people in your life who are close to you, be it family, friends or colleagues. Strengthen these relationships by spending time with them, sharing and practicing active listening. Open yourself up to new friendships and social activities. Getting involved in social groups or clubs can help you to make new contacts and deepen existing relationships.
3. connection with nature
Nature offers a rich source of connection. Get outside, enjoy walks in nature, picnic in the park or go for a hike. Spending time in nature can help reduce stress and foster a sense of connection with the environment.
4. connection with animals
Animals can have a therapeutic and comforting effect. If you are in a position to have a pet, it can be a wonderful way to experience a deep connection. Caring for an animal, be it a dog, cat or other pet, creates a meaningful connection.
5. attachment to a task
Find a task that you can be passionate about. Whether it's volunteer work, hobbies or professional goals, dedication to a task can provide a strong sense of connection and fulfillment.
Loneliness: What actually happens in the body?
When loneliness becomes chronic, the feeling of social isolation can become dangerous. But what exactly happens in the body when we feel lonely over a long period of time?
Loneliness is a warning signal like hunger or thirst, emphasizes the American psychologist and loneliness researcher John Cacioppo, one of the best-known loneliness researchers in the world.
If a person is socially excluded or rejected, exactly the same center in the brain is activated that is also activated by physical pain.
This warning signal is vital for survival. It warns us when we lose contact with others and activates the "social animal" human being to return to its protective group. In the evolution of Homo sapiens, it was ultimately vital for the individual to be part of the horde. Without the group, he would have quickly succumbed to an opponent.
If the "social animal" human fails to return to the group over a long period of time, both the body and the psyche suffer. People who feel lonely often find it harder to concentrate, are more susceptible to infectious diseases and produce large amounts of stress hormones such as cortisol. And this in turn can lead to palpitations and sleep disorders.
This article has been read and checked for accuracy by Gesine Plagge, therapist and psychosocial consultant at pme Familienservice.
