Most of us have experienced loneliness in life. Unfortunately, loneliness can become chronic and lead to depression if not treated effectively. Therefore, it is very important to deal with loneliness in a swhat way in order to reduce a person's tendency to have long-term problems. There are several ways you can avoid depression due to loneliness by using your coping skills when you're feeling lonely, increasing social connections, and exploring feelings of loneliness.
Step
Method 1 of 3: Reducing Loneliness
Step 1. Change the way you think about being alone
Your thoughts can change feelings (loneliness and depression) and behavior (how well we deal with them). If you think negatively about being alone, you will have negative feelings about it. But if you accept solitude, you can cope better and reduce your loneliness.
- Use positive self-talk. For example, tell yourself that being alone is a good thing. Say, “It's okay to be alone. I like being alone." This can help you build a tolerance for loneliness.
- When you think negatively about being alone, like, “I hate being alone. I am lonely. This is really bad”, think of some more realistic and helpful alternative thoughts. For example, you might think or say to yourself, “I'm okay on my own. I feel lonely but I know I can deal with it. It's not too bad. Being alone can be a positive thing.”
Step 2. Organize your thoughts on social interactions
Research shows that how you think about yourself in relation to others has an impact on your level of loneliness. Fear of rejection can cut off social activities and increase feelings of loneliness.
- If you think you are weak, this will make you worry about social interactions. Remind yourself that we are all different but equal. You are very valuable.
- Expect positive rather than negative results when interacting with other people. Think of alternative avenues that could make things work. For example, maybe the person will like you! It doesn't always end as bad as you think.
Step 3. Surround yourself with animals
Animals are the best creatures for humans. There is a reason why some therapeutic treatments use therapy dogs or nature-related activities. Research shows that being in nature or around animals can give you a feeling of calm and less loneliness.
- Take care of dogs, cats, or other animals (fish, hamsters, etc.). But don't overwhelm yourself by having too many unruly pets. Make sure you identify what you can take care of first (a fish or a dog can make a big difference). If you've never had a pet before, start small.
- If you can't get a pet, go to the pet store and spend time with the animals. You can also visit the zoo, or offer to keep an eye on your friend's pets over the weekend.
Step 4. Read on
When alone, reading can provide a sense of social connection and help combat loneliness. You can connect with the author and the characters in the book. Reading can also move you elsewhere and distract you from loneliness. Read as often as possible because reading will not only calm you but also help keep your thoughts fresh and active.
- Choose a novel that you can read for pleasure.
- Choose a genre you enjoy, such as adventure, fantasy, or science fiction.
- You can even read magazines.
- Most books are also available on the internet.
Method 2 of 3: Increasing Social Connections
Step 1. Build healthy relationships
People who have satisfying intrapersonal relationships and friendships show lower levels of depression, a more positive appearance, and a better ability to deal with difficult situations and feelings. Social support can reduce the stress associated with feeling lonely.
- Going to therapy individually or as a family is a good way to work on your relationship.
- Focus on engaging in social activities that could lead to friendship.
- Stay away from cynical and negative people if they make you sad.
- Ask for help when you need it.
Step 2. Have realistic expectations when socializing
Rejection can be a worry when you feel alone. Try not to force yourself to make new close friends or have fun chatting in every social interaction. Instead, try to enjoy the feeling of connecting with other people in the moment.
- Social networks allow you to connect without having to worry about rejection. Try commenting on someone's post or sending someone a short message.
- When socializing in person, whether with someone you know or a complete stranger, try to make small talk. You can start with a friendly question like, "How are you?". Asking someone how they're doing might feel like the start of a serious chat, but these questions let you make a little connection with anyone you meet. If the question turns into a more in-depth chat, that's fine; otherwise, you are still sharing the moment with others.
Step 3. Be open to meeting new people
Signing up for a matchmaking website, joining a group or club, volunteering, or enrolling in a class are some ways to position yourself in situations where you will meet new people who share your interests.
- If you are interested in and connected with someone, a good way to follow up is to add the person as a friend on a social networking site (Facebook, Instagram, Twitter).
- Remember that the relationship you're forming isn't going to develop quickly and that's okay. For now, focus on how it feels to connect with other people in the moment.
Step 4. Be proud as you make progress
It can be quite difficult to go out and socialize. Every time you make a connection, whether it's small talk with a stranger or asking someone in your class for coffee, be proud of yourself for wanting to contact someone else.
- Feeling positive about your social accomplishments will help you keep trying to connect with others.
- As your social needs become more and more fulfilled, you will begin to feel less lonely.
Method 3 of 3: Preventing Depression from Loneliness
Step 1. Engage in positive activities
Doing positive activities will help reduce the risk of depression, and is an effective strategy for regulating emotions. Research shows that focusing on positive activities can distract you from dizzying thoughts. On the other hand, focusing on the negative can make you even more stressed.
- Go for a walk in the park or somewhere relaxing.
- Watch funny movies. Laughter really can be the most powerful medicine; Laughter has been shown to improve health and happiness.
- Social support is a crucial component of preventing depression. If you can, try spending time or chatting with other people to prevent depression. Call a friend, coworker, or family member.
Step 2. Use mindfulness
If you've been depressed before because of loneliness, mindfulness can help reduce your tendency to suffer from depression again. Mindfulness has been shown to help someone who is feeling lonely. Mindfulness means paying full attention to what you are doing and experiencing. Sometimes, our attention is often distracted from the present moment by thinking about the past (regret) or the future (worrying about what will happen). Practice mindfulness as often as possible, especially when you're feeling lonely or depressed.
- Try walking with mindfulness. Take a walk and focus only on your step. Be aware of the sounds you hear, the things you see, the smells you smell, and how you feel. Does it feel hot or cold? Is there wind or is the air completely motionless? Do you see birds in the sky. Is it cloudy or sunny?
- Other mindfulness exercises are mindfulness-based meditation and guided daydreams. Close your eyes and imagine that you are in a safe place, be it on the beach, your room, or sitting under your favorite tree in a local park. Imagine you are there. Experience your safe space fully, including how it tastes (for example, sand under your toes), smells (salty or rancid air), looks (look around you), tastes (if you eat or drink something), and sound (pounds). wave). When you spend enough time in your safe place and feel calm, you can open your eyes again.
- You can practice mindfulness easily at home. The trick is to pay attention to whatever you are doing. For example, if you are washing dishes. Focus your attention on the experience. Be aware of how it feels in your hands, the temperature of the water, and what you see. Pay attention to every thought that comes to your mind and let it pass without any negative judgment. Accept your thoughts and turn your attention back to what you are doing.
- You can do your research and find many mindfulness exercises by doing a Google search or using the resources available here.
Step 3. Take care of your health
Depression poses significant health risks because it can have a negative impact on medical problems. General health is positively related to mental health and well-being. Health problems can also be associated with feelings of depression. To effectively prevent depression due to loneliness, you must focus on maintaining your physical health.
- Improving nutrition by eating healthier foods can help prevent and reduce mental health problems. Your body needs proper nutrition to function optimally. Stay away from nutrient-dense foods and focus on eating lots of protein, complex carbohydrates, fruits, and vegetables.
- Make sure you get enough sleep. This means, you should sleep for 8 hours every night. Keep a bedtime schedule by going to bed at the same time every night and getting up at the same time every morning (even on weekends).
- Exercise regularly. Aerobic exercise has been linked to reduced rates of depression. Walk, run, climb mountains, do whatever gets you moving.
- If you have a current health problem (especially a health problem that affects depression), make sure you schedule regular visits with your doctor.
Step 4. Consider getting treatment
If you feel like you've done everything you can and still feel lonely, or if your loneliness turns to depression, it's best to seek professional help. Therapists and psychologists can help you develop a clinical and research-based plan to reduce depression and loneliness. Therapies such as cognitive behavioral therapy and intrapersonal therapy have been shown to reduce and prevent persistent depression.
- Contact your medical insurance provider to inquire about therapeutic services such as therapy or psychotropic drugs (antidepressants, etc.).
- If you don't have medical insurance, you can search for inexpensive mental health services in your area. Many government agencies also provide affordable health insurance.
- A psychiatrist can prescribe medication if you are open to it. Ask for recommendations from your primary doctor or therapist.
