Using Mindfulness to Reduce Social Isolation
BY KARLA JENSEN, PhD
The World Health Organization, the Alliance for Aging Research, and U.S. Surgeon General Vivek Murthy are all passionately alerting us about the growing loneliness epidemic affecting people across all age groups, especially seniors. Retirement, the loss of loved ones, and health challenges can all lead to social isolation; the good news is we all have the capacity to eradicate it.
Why Connection Is So Important
Loneliness is more than just an emotional struggle – it is a serious public health concern that can diminish both the immune system and cognitive function. The National Institute on Aging reports that social isolation accelerates the aging process and is as detrimental to health as obesity and smoking.
Decades of research show the need to belong is baked into our DNA. A sense of belonging, no matter our age, boosts the urge to be physically active by increasing oxytocin and dopamine and reducing stress hormones. Socialization also stimulates the brain which lowers the risk of developing cognitive impairments. Furthermore, social connections help mitigate the unavoidable emotional and physical discomforts in life.
How Mindfulness Helps Connect Us
I was drawn to the practice and study of mindfulness because of its benefits to relational well-being. As a professor of Communication Studies at Nebraska Wesleyan University, I’m with people daily who wish to build their communication skills.
This healthy impulse can be supported by the practice of mindfulness. Simply put, mindfulness involves paying attention to the present moment (again and again). This repeated process encourages us to be in tune with our inner states (thoughts, feelings, physical sensations) as well as our external circumstances including the people in our environment.
We develop present-moment awareness through practices such as listening to a guided meditation or noticing the breath as it comes in and out of the body. After these practices, when we are participating in daily activities, we know what it means to be fully present and not stuck in the past or careening to the future.
Maybe you are reading this article and you can think of someone who needs more connection. Or maybe you are considering the importance of expanding your social circle. In either case, research underscores how mindfulness has practical applications for building new relationships and fostering deeper relationships by enhancing self-awareness, promoting compassion, and building confidence.
Enhancing Self Awareness
Organizations like the American Heart Association tout the benefits of mindfulness to promote clearer thinking and better decision-making. With regular mindfulness practice, we become more in tune with the patterns of our thoughts and behaviors. Thus, when we can recognize feelings of loneliness or sadness as they arise, we are better equipped to manage emotions in healthy ways (such as reaching out to a friend or getting out of the house) rather than being overwhelmed or experiencing inertia.
Promoting Compassion for Self and Others
Self-awareness can reveal the critical ideas that often accompany loneliness or the nervousness we may experience in social situations. Noting these thoughts and replacing them with self-compassion can alleviate negative thought spirals. Moreover, compassion for others can result in proactive efforts to connect with those who may be feeling isolated. Acts of kindness, whether through volunteering, mentoring, or simply being a supportive friend, not only benefit others but also enrich the giver’s sense of purpose and connection.
Building Courage
Whether you feel isolated or suspect someone else does, it may seem daunting to connect with others. The self-awareness that mindfulness practices lead to the reassuring realization that we have agency in our thoughts and behaviors. Specifically, the compassion that evolves with mindfulness can diminish anxiety and build the courage to step out of our comfort zones. Don’t pass up on a chance to converse with a neighbor, chat with a cashier, or accept an invitation to a gathering. Every interaction– no matter how brief – can create a sense of belonging.
Holly Rogers, a favorite author and meditation teacher of mine, writes, “This is your life, don't miss it.”
Incorporating mindfulness practices into your daily routine can lead to more satisfying relationships, ultimately enriching your mental and physical health. The process of creating and maintaining relationships is individual and nuanced. No matter if you are introverted or extroverted, whether you crave the energy of larger groups or need one-on-one conversation, nourish your life by connecting with others.
Check out previous issues of 55+ to read more information about the science and practice of mindfulness.
Karla Jensen, PhD, is a professor of Communication Studies andContemplative Practices and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.
