It's widely known that a strong social network is healthy, whereas loneliness can be harmful, to your body as well as your psyche.
And even though scientists largely agree on this, new studies keep reinforcing the point.
A large-scale meta-analysis of 604 studies from over 30 countries, published in the American Psychological Association's journal Psychological Bulletin, shows people who feel supported by family, friends or colleagues tend to have better mental and physical health than others and are more satisfied and successful.
How loneliness harms the body
But unfortunately, this phenomenon also works in reverse. Elnaz Pourzare, a member of the German Psychological Association (BDP), spells out how it may affect the body.
"Loneliness is not just a feeling, but a complex psychobiological state of stress. When people experience social isolation or a lack of belonging over a long period of time, the body reacts in a similar way to chronic stress: the stress hormone cortisol remains permanently elevated, the immune system is weakened and inflammatory processes in the body are promoted," Pourzare says.
Loneliness is associated with a higher risk of cardiovascular disease, depression, sleep disorders and even a shorter life expectancy, studies show. After all, humans are social beings, and if this need is not met, it has negative consequences.
"Loneliness also leaves its mark on a neurobiological level: the so-called 'social pain system' is activated in the brain – the same areas that also react to physical pain," says Pourzare. "This permanent state of activation causes those affected to react more sensitively to social rejection and to withdraw even more – a cycle that is both mentally and physically stressful."
Loneliness more in focus
In general, the issue of loneliness has increasingly come into focus in recent years.
Last year, a German state government – North Rhine-Westphalia – adopted its first action plan against loneliness, called "You+Us=One – North Rhine-Westphalia against loneliness."
It unites 100 measures against loneliness from all of the state government ministries.
The aim is to help those affected to become better informed about loneliness and to network. Officials say it provides for the expansion of support services related to the topic.
The aim is also to raise awareness about the issue at job centres, schools, universities and the police.
Celebrities also focus on loneliness
At a recent public broadcast of a soccer game, channel ARD used the slogan #melddichmalwieder (get in touch again) to draw attention to the issue of loneliness during the half-time break of an international match.
Football was briefly sidelined as comedian Carolin Kebekus appeared alongside musicians Jasmin Wagner, Peter Maffay, Mark Forster and former national player Lukas Podolski.
Kebekus told dpa, "Loneliness affects many people. We live in times of crisis that divide us – the pandemic has exacerbated this. Nevertheless, hardly anyone talks about it openly."
Loneliness is invisible and often associated with shame. Just talking about it is an important step.
Loneliness does not necessarily mean being alone. "You can also feel isolated when surrounded by people. This can affect young people who are bullied in class or people after a break-up," says Kebekus.
There are ways to get help, and everyone can do something in their everyday lives. "Smile, talk to your neighbours, invite them for a coffee."
Six out of 10 adults have experienced loneliness
German broadcaster WDR says six out of 10 adults in Germany have already experienced loneliness and this trend is rising particularly among younger people.
The issue has been exacerbated by the pandemic, digital communication and social pressure have exacerbated the problem – and it often remains invisible.
Britain began focusing on the issue of loneliness many years ago. In 2018, a ministry was tasked with combating loneliness for the first time.
The job in Germany goes to the Ministry for Family Affairs which has launched several projects including the Competence Network Loneliness which created a digital map of Germany showing support projects to combat loneliness.
What are possible solutions?
"Overcoming loneliness begins with acknowledging it instead of repressing it. Many people feel ashamed when they feel lonely," says psychologist Pourzare.
One sustainable solution lies not only in having more contacts, but in building qualitative, emotionally sustainable relationships, she says. "The feeling of being seen, understood and accepted is crucial. Psychological interventions that promote social skills, strengthen self-esteem and support emotional openness have proven to be particularly effective here."
Programmes that promote mindfulness and self-compassion could also help to restore feelings of connection with oneself and others.
What concrete steps can I take?
Actively re-enter social contexts – even if the first step often takes a lot of effort, Pourzare says. "This includes regular routines, such as fixed appointments, group activities (sports, music, volunteering), but also digital ways to stay in touch."
Another important factor is self-awareness and self-acceptance. "People who see themselves as 'unlovable' often withdraw unconsciously."
How can we help those affected?
Loneliness rarely manifests itself openly, as those affected rarely talk about it. "This makes it all the more important to be sensitive to subtle signals: withdrawal, listlessness or breaking off contact can be the first signs."
Small but constant gestures of connection can help here: a message, a phone call, cooking together, a walk. "The key is to show genuine interest. Active listening – without giving direct advice – can also be very relieving."
Social integration in everyday life plays a particularly important role for older people or those with health problems. "Community or volunteer networks, neighbourhood assistance or group meetings can offer valuable support here."
Psychological practice shows that even small, regular social interactions – combined with emotional openness – can break down inner withdrawal and promote confidence again. This can reduce stress in the short term and thus increase well-being, Pourzare says.
"In the long term, regular social interaction stabilises your nervous system, strengthens the immune system and acts as a psychological buffer against stress." – dpa
Pullout quote: When people experience social isolation or a lack of belonging over a long period of time, the body reacts in a similar way to chronic stress. Elnaz Pourzare
