Navigating Loneliness, Especially During the Holidays

The holiday season is upon us, and there is anticipation of gathering with family and friends to celebrate this special time of year. However, for some, the holidays are a difficult and challenging time. Perhaps you have lost family members, and this is a first or second round of holidays without them — or your family is struggling with fractures or you don’t have anyone.

While loneliness is often seen as just a temporary situation, research shows that currently 33% to 40% of adults in the United States are experiencing intractable loneliness. In addition, numerous studies have shown that lasting or chronic loneliness can have serious health impacts, some of which include depression, anxiety, sleep disorders, heart disease, type 2 diabetes, substance use/abuse, and cognitive decline. A recent study has shown chronic loneliness to be as harmful to one’s health as smoking 15 cigarettes a day.

Loneliness can be a result of a lack of social skills, health issues, neuroatypical conditions, sexual orientation, gender identity, living alone, community marginalization, limited mobility, and other complex, interconnected circumstances. It is of particular concern in the elderly, with current estimates of 43% of the elderly experiencing chronic loneliness and subsequent impacts to mortality.

Are you experiencing loneliness?
Signs of loneliness include difficulty in forming deep connections with others, lack of close friendships, not feeling understood or accepted, self-doubt and a sense of worthlessness, overwhelming feelings of isolation, unreciprocated attempts to connect, and feeling exhausted and overwhelmed after social interactions.

So, what can be done? Reach out — whether you are concerned about others being lonely or you are suffering from loneliness, a phone call can make a world of difference. While connecting in person is ideal, this isn’t always possible, and the prospect can be overwhelming for folks who are introverts or socially anxious. Phone calls have been shown to be the most effective remedy, even before this pandemic. When reaching out, use a positive, empathetic attitude with the goal of seeing how the other person is doing while honestly sharing how you are doing. Ask open-ended questions and try to learn more about the person you are connecting with. Make a goal of reaching out to at least two people each week.

The best aspect of social media is its ease in connecting folks across the miles. Reach out to your friends and family and consider joining positive, kind, upbeat, and welcoming groups. Avoid the echo chambers of negative, divisive groups that could leave you feeling angry, resentful, and at odds with others.

Other actions you can take to combat loneliness:

Volunteer
- Food bank
- Crisis hotlines
- Youth outreach
- Animal shelters
- Nature centers
- Community gardens

Community-based groups
- Faith-based
- Causes
- Hobbies
- Group exercise classes
- Lifelong education courses

Support groups
- Grief and loss
- Caregivers
- LGBTQ
- Autism

Self-care
- Get outside
- Exercise
- Healthy meals
- Stay hydrated
- Meditate
- Go (safely) to gathering places

Your friends in Johnson Space Center's Employee Assistance Program, or EAP, can help, too. Whether you are lonely and struggling with social anxiety or awkwardness, need tools for developing social skills or emotional intelligence, or want to figure out how to help someone else who is struggling, we can provide guidance for improved connectedness.

We are here for you, so don’t hesitate to reach out!

JSC EAP direct line: 281-483-6130
General EAP email: jsc-employeeassistanceprogram@mail.nasa.gov 
Website: https://sashare.sp.jsc.nasa.gov/EAP/Pages/Default.aspx