Coping with loneliness in confinement: 5 tips

Some guidelines and recommendations for dealing with loneliness during quarantine.

It is clear that the situation of forced confinement into which the global pandemic has dragged us does not affect everyone in the same way.

However, there are relatively frequent problems among the population that have to do with the fact that, with everyone staying at home except for reasons of great need, our experiences tend to converge more than usual. And one of these most common experiences is loneliness.

In the following lines we will look at some key ideas on how to deal with loneliness in a health, economic and social crisis such as the one we are currently facing.economic and social crisis like the one we are living.

From the crisis of the virus to the crisis of loneliness.

Human beings are animals made to live in society, and this also shows in the way we feel and manage our emotions. Any sign of lack of social interaction becomes a cause of strong discomfort if it is prolonged for a long time.. And in this sense, the confinement resulting from the state of alarm due to the pandemic has caused millions of people to hardly leave their homes for more than a month, a period that is enough to make them feel very ill, in some cases.

Probably, when thinking about the idea of people feeling lonely because of confinement, those who have been spending many weeks alone in their apartments will come to mind, especially those who do not go to work away from home.

Although this part of the population will probably tend to feel more lonely than the rest, the truth is that this type of discomfort goes beyond these extreme situations (although not uncommon, unfortunately) and affects more people.

The reason for this is that we do not feel lonely simply because we do not have loved ones physically by our side, but because our social life is suddenly limited. The change of habits when it comes to conversing, asking for news, laughing together, playing games and generally interacting with others, makes many people feel lonely.The change in habits of conversing, asking for news, laughing together, playing, and generally interacting, makes many people feel radically socially isolated. What causes the discomfort is often the contrast between expectation and reality.

Tips for managing loneliness during confinement

There are always individual differences and it is clear that each person is unique, but in general, it is possible to count on several guidelines that usually help to manage the feeling of loneliness produced by a quarantine or other similar situation. These are as follows.

1. Maintain a routine of social contact

With confinement, it is easy to keep disorganized schedules, and with it comes the risk of leaving risk leaving aside the opportunities we have to talk to others (phone calls, videotaping, etc.). (making phone calls, video calls, etc.).

Therefore, something as simple as setting a schedule and following it with a certain discipline helps to have free moments that we can dedicate to cultivate those relationships without feeling bad for not taking care of our responsibilities.

2. Express yourself openly

A crisis such as this global pandemic creates a context in which it is normal to need the emotional support of others. That is why, if normally there are no valid reasons to build a shell to hide our emotions, in a situation like this it makes even less senseFriends and loved ones in general are there to help in exceptional moments.

3. Don't miss the potential of online communities

Beyond strengthening ties with the people you already know, don't forget that on the Internet it is possible to meet more people, with the advantage that it is easy to find communities of people with common interests to ours..

4. Adopt a detached perspective on parasocial relationships

Parasocial relationships are phenomena in which we believe we have a more or less close relationship. We believe we have a more or less close relationship with a person for whom, in many ways, we do not even exist..

It is something that happens especially among young people, who spend a lot of time on the Internet exposing themselves to famous people who post on their social networks (and videos) making it look like they are having a conversation with those on the other side of the screen, and even simulate friendly relationships.

In most cases, this is just a marketing method to build follower loyalty by fostering that parasocial relationship, but in some cases there is a risk that part of the audience starts to equate that fake link with a real and meaningful relationship. Paradoxically, this type of relationships characterized by being always available produce more discomfort and loneliness in the medium and long term.in the medium and long term.

5. Take care of yourself

Keeping ourselves healthy is an indirect way of taking care of our emotional balance. If we do not get enough sleep, eat poorly, or exercise, psychological problems will arise in one form or another, and feelings of loneliness may be one of them.

Do you need professional psychological support because of the pandemic?

If you are interested in professional help to manage feelings of loneliness or any other form of psychological distress, I invite you to get in touch, I invite you to contact me. I am a General Health Psychologist specialized in adults and adolescents, I have more than 15 years of professional experience in this field, and in addition to my office in Madrid, I offer online therapy. My contact details are available on this page.

Bibliographical references:

• Cacioppo, J.; Hawkley, L. (2010). Loneliness Matters: A Theorectical and Empirical Review of Consequences and Mechanisms. Annals of Behavioral Medicine. 40 (2): 218 - 227.
• Zhou, X.; Sedikides, C.; Wildschut, T.; Gao, D. (2008). Counteracting Loneliness: On the Restorative Function of Nostalgia. Psychological Science. 19 (10): 1023 - 1029.