First, let’s understand isolation. Isolation is a state of loneliness, where you feel devoid of support, friends, or assistance. While isolation can be distressing and negatively impact your quality of life, it can also become a habitual and comfortable state, making it challenging to escape. However, it’s crucial for your mental, emotional, and physical well-being to learn how to break free from this cycle. You don’t have to accept isolation as your default lifestyle; there are ways to reconnect and improve your overall health.

Isolation isn’t necessarily a measure of how many hours we spend alone or how many friends or connections we have. It’s possible for someone to be and feel isolated even when they are in the presence of other people. Below are some of the ways that isolation can manifest for different people:

• Physical Isolation can happen when someone lives in a remote area or otherwise has limited interactions with people in their home life and throughout their days.  
• Emotional Isolation doesn’t always mean being physically alone. It can happen because of neglectful or abusive relationships or when a person isn’t willing or able to invest in emotional connections.  
• Psychological isolation can be a complicated situation if someone is mentally disconnected from their own identity and personality or their reality and the people around them. 
• Rejection or ostracization are acts that purposely isolate a person. The experience of social isolation imposed by others likely comes with additional feelings of shame, pain, and other emotional trauma.  
• A virtual lifestyle is becoming increasingly common as people depend more on connecting with others on the internet. The psychological impact of virtual interactions is uncertain, but they can definitely lack important aspects of human communication and relationship. 

Isolation can impact our mental health in many ways. Studies show that the feelings of isolation can be linked to suicide thoughts and attempts, less restful sleep, decreased ability to regulate eating, more stress, and greater difficulty paying attention and doing complex tasks.

• Dropping out of social activities or events we used to participate in.  

• Spending a great deal of time each day alone with little to no contact with other people.  

• Having no one to turn to when you need help, advice, or just a friendly person to talk to.  

• Rarely communicating with other people by text, phone, or video call.  

• Lack of meaningful, close, intimate connections with other people.  

• Feeling lethargic, sad, or rejected. 

The COVID-19 pandemic was a profoundly stressful global event that significantly increased isolation. Social distancing measures, quarantines, and shifting to remote school environments left many individuals cut off from their usual social connections and support systems. The abrupt transition to online learning created a strong sense of disconnection for students across North America, and the in-person support systems typically available to university and college students largely disappeared. 

In 2022, the Mental Health Commission of Canada (MHCC), in partnership with the Canadian Alliance of Student Associations (CASA), conducted a study on student mental health two years into the pandemic called “The New Abnormal“. This study reported that 74% of students reported that the pandemic worsened their existing mental health struggles, and 61% reported that it created new mental health challenges. Other studies have shown that the rise of mental health issues includes depression, anxiety, PTSD, and heightened feelings of loneliness and isolation. 

It’s important to recognize when you struggle with isolation. Noticing the signs mentioned above is the first step to develop healthy coping skills. Here is what you can do if you are experiencing isolation:

• Acknowledge your feelings: Sometimes, it seems easier to ignore your feelings when you’re struggling, especially when it feels like you have no one to talk to. Take some time to acknowledge that things are hard. If you need to, reach out to community resources or personal support. 

• Get outside: Being outdoors is beneficial to your mental and physical health. Natural light can help boost your mood, and the vitamin D in sunlight can ease symptoms of depression. For more information about the benefits of sunlight, check out “The Healing Power of Sunshine”.

• Reconnect with your interests: If you have more time for yourself, consider what solo hobbies you used to enjoy or always wanted to take up. Pursuing a new hobby can redirect your mind and give you something positive to think about.  

• Practice self-care: It’s essential to counteract the stress response caused by social isolation. Stress can cause problems with your breathing, blood pressure, muscles, and more. Take the time to relax in a way that works for you!  

• Check in with people you know: When you’ve been feeling isolated, it’s easy to think that people are doing fine without you. It’s a common self-fulfilling prophecy brought on by loneliness, and it’s usually not true. Instead, challenge your assumptions and reach out. You may find that your friends and acquaintances need you just as much as you need them.