Introduction

Loneliness and social isolation are serious public health issues affecting millions, especially older adults and those with chronic illnesses and functional impairments. Loneliness and social isolation can lead to severe health risks, including increased rates of premature death, dementia, heart disease, and more. Fortunately, there are actionable steps you can take to combat loneliness. Here’s how:

17 Ways to Improve Loneliness

1. Embrace solitude

Learning to enjoy your own company is a superpower. This approach can transform loneliness into a productive and peaceful experience. You can use your alone time to reflect, read, or pursue hobbies that enrich your inner life.

2. Cultivate an attitude of gratitude

Practicing gratitude every day can shift your focus from what's missing to what's present, effectively countering feelings of lack and loneliness. One exercise is to start your day with a list of three things for which you are grateful and three things you hope to achieve.

3. Increase social interactions

Actively seek out social connections by joining clubs, attending events, or engaging in community activities that spark your interest. If you like art, find an art group or class. If you are interested in public speaking, consider joining your local Toastmasters. Are you passionate about knitting? Ask your knitting supply store about workshops or the location of a local knitting community. You may also find online communities or check with your local library for resources. Friendships developed in these communities are often lasting because you have something in common.

4. Deepen existing relationships

This is often overlooked, but consider making a concerted effort to regularly connect with family and existing friends through calls, texts, or social gatherings. Be vulnerable and ask for what you want; indicate that you are feeling isolated and would like to have a standing coffee meetup every Tuesday at 10 am or schedule a daily check-in or weekly Zoom.

5. Utilize technology for connection

Harness the power of technology to stay in touch with distant loved ones through social media and video calls. There are also many social media groups that focus on different interests. Join those groups and interact with others. Lifestyle Medicine Rx is one such group with women over 50 who are interested in health, wellness, and longevity. Please feel free to join if these are your areas of interest.

6. Join or start a Book-to-Movie club

Beyond a traditional book club, members read books and then watch their film adaptations together, either in a cinema or a home setting. This dual experience can spark richer discussions and cater to diverse interests within the group.

7. Volunteer

Giving your time to causes can help build connections with like-minded individuals and foster a sense of community involvement. Volunteering can also make you feel needed and part of a collective effort, which is a strong antidote to loneliness. Check with your local library, church, chambers of commerce, VolunteerMatch, or your local United Way for volunteer opportunities.

8. Learn something new

Join classes or workshops that align with your interests. Learn a new skill such as dancing, piano, or cooking. This can be an excellent way to meet new people and engage in social learning environments. Not only will you increase your social interaction, but learning is also important for your brain’s health.

9. Participate in a storytelling workshop

Storytelling workshops not only allow participants to share and record significant life experiences but also to connect with others on a deeply personal level. These workshops can be particularly empowering and therapeutic. Storytelling workshops are often hosted at local community centers, libraries, senior centers, adult education programs (at your local community college), online platforms (like Meetup, Facebook, or Eventbrite), and there are even storytelling festivals.

10. Take up adventure travel

Joining travel groups that cater to adventurous women over 50 can be a fantastic way to meet new people. These groups often plan activities that challenge physical limits and offer unique experiences (like yoga retreats or mountain climbing) which tend to foster strong bonds among participants. You can find out more about adventure travel through specialized travel agencies, adventure travel books and magazines, online forums and blogs, and in social media groups dedicated to this type of travel. Specific companies that offer this type of travel include Road Scholar, Overseas Adventure Travel, Wild Women Expeditions, Adventures in Good Company, and Walking the World.

11. Stay physically active

Engaging in regular exercise, especially in group settings, can improve your mood and open more social opportunities. Even with solitude-type exercise like walking, you have the opportunity to interact with people on the walking trail.

12. Start a small garden

A small garden can help with loneliness by providing a sense of companionship through the nurturing of plants, creating opportunities for social interaction with other gardeners, and offering a therapeutic and meditative space that promotes mental well-being. Gardening activities can also foster a connection to nature, which is known to reduce feelings of isolation and improve mood.

13. Consider a pet

If feasible, adopting a pet can provide companionship and comfort, reducing feelings of isolation. This might not be an option for everyone as those with severe chronic illnesses or functional impairments might have difficulty caring for certain pets. For those who can’t adopt a pet, you may choose to participate in pet therapy programs where you get to interact with animals for a certain period. For information on pet therapy programs, contact local rehab facilities, senior centers, animal centers, libraries, and even your health professionals.

14. Participate in adult day programs

Depending on the season of your life, adult day programs may provide an opportunity to ease loneliness and social isolation. These programs run anywhere from a few hours per day to all day and offer social interaction, activities, and care. This provides a great way to meet peers and engage in the community.

15. Consider co-living arrangements

Do you remember the TV series "The Golden Girls"? Having a roommate(s) or changing your living environment to be around more people can help stave off loneliness. People often turn to these co-living arrangements for financial reasons or to prevent their homes from being taken over by squatters in the event they travel, but this arrangement may also allow for some level of companionship. If you go this route, it is important that you choose people with whom you are compatible. Other options include, if feasible, moving in with family or moving to a senior community. For those who need additional help, there are also assisted living options in a residential setting or in a larger facility. This affords different degrees of assistance and may help with addressing loneliness.

16. Seek professional guidance

As mentioned before, loneliness, if not addressed, may lead to physical and mental health issues. If loneliness becomes overwhelming, talking to a professional can provide you with strategies and support tailored to your needs. These professionals can offer a new perspective to help you understand and manage your feelings around loneliness more effectively. Treatment may also be offered if needed. Seek out professionals such as your doctor, a therapist, a social worker, or a case manager.

17. Reach out for resources

Organizations like AARP, Area Agencies on Aging, and the National Council on Aging offer resources and support for combating loneliness and social isolation.

Conclusion

Loneliness is a significant challenge, particularly for older adults and those with functional impairments or certain chronic illnesses, but with intentional action and community support, it can be managed and overcome. Try these strategies to find what best suits your needs and lifestyle, and remember, reaching out for help is a strength, not a weakness.

Dr. Diane Thompson, MD is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and holds certification in Age Management Medicine, longevity science, health coaching, yoga, and medical acupuncture. She helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

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Disclosure:  The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

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