Are You Spending Too Much Time Alone?

Loneliness ups your risk for health problems. If you're by yourself far more than you'd like, try these tips for strengthening social relationships.

In May 2023, the U.S. Surgeon General, Vivek Murthy, M.D., declared chronic loneliness a nationwide epidemic. According to his report, one out of every two adults feels lonely.  

It's a statistic many older adults can relate to. As we age, we leave jobs, lose lifelong friends, and often relocate to new communities. These changes can result in more isolation.

The health toll that loneliness takes is staggering. It increases the risk of premature death by 26%, according to the Surgeon General’s report. The American Heart Association estimates that feeling lonely for a prolonged period of time increases a person’s risk of heart disease by nearly a third. And a study published in the International Journal of Geriatric Psychiatry found that cognitive abilities, such as processing speed, decline 20% faster among those who report loneliness.  

To put it in an even starker perspective, the Surgeon General’s report states that health risk from social isolation is equivalent to smoking 15 cigarettes a day. 

Of course, not everyone who spends a lot of time alone is at risk. According to Diane Slezak, the CEO of AgingOptions, a person who has always enjoyed their own company can live happily in relative isolation without experiencing physical or mental decline. 

But for many seniors, chronic loneliness and social isolation is devastating. Here's how to know if you need more social interaction. Plus, experts share simple suggestions for how to find it.

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How To Know if You Are at Risk for Chronic Loneliness

If you’re not sure you’re socially isolated, there are some simple ways to do a quick self-check.  

First ask yourself: 

• Do I connect with at least one person every day?  

• Do I have someone to call if I need help?  

• Do I have someone to ask for advice when I need it?  

In addition to the above, the six factors below may also put you at risk for social isolation, according to Commit to Connect. Commit to Connect is an initiative launched by the U.S. Administration for Community Living:

• Household size. Those who live by themselves tend to have fewer social connections. 

• Work transitions. Retirees have fewer opportunities for the social connections they had in the workplace. 

• Disability status. People with physical or cognitive disabilities are more likely to be socially isolated. 

• Poor transportation options. Those without affordable, accessible transportation have a higher risk of social isolation. 

• Housing instability. People who move frequently tend to have smaller social networks. 

• Marginalized identity.  Isolation can also happen due to race, ethnicity, gender identity or sexual orientation. 

You may also be at risk for social isolation if you have recently lost a partner, are a caregiver, face financial insecurity, or live in a rural or unsafe area. 

Recommended reading: Addressing Loneliness and Social Isolation: The SilverSneakers Guide 

How to Become More Connected 

If you're feeling lonely - or are concerned that you're on the road to feeling that way - we've collected tips from leading organizations and experts who work with older adults. Here are their suggestions for finding ways to connect with others on a regular basis.

Contact your local senior center (find yours via the Eldercare Locator website or call 1-800-677-1116) to learn about local activities, classes or other information related to aging well. There may be a foreign language course, a cooking class or a book club that you haven’t heard about

Schedule time each day to call a friend, neighbor or family member. Or try to visit someone in person. Consider reaching out to a friend you haven’t spoken to in a while to nurture that relationship

Look for local organizations or services that connect young people with older adults. Senior centers, faith-based groups, and other community organizations often have multi-generational programs in place. Word-of-mouth is often the best way to find these. There are also paid services that you can look into, like Papa. It’s a paid service that connects students with seniors who want help running errands

Volunteer to work with a local food organization like Meals on Wheels to deliver or prep meals for people who need them

Learn how to use apps or social media. If you’re not tech-savvy, sign up for a class at your local public library or community center. You should also become more familiar with popular communication technologies such as video chat. This will help keep you engaged and connected with younger relatives

Look into the different faith-based organizations in your area. Studies show that seniors report feeling less lonely when they cultivate a spiritual practice. 

Start writing letters again. Most likely, the young people in your family have not experienced the mood boost of sending or receiving handwritten letters in the mail. These relationships can be mutually beneficial. Alternatively, turn to an international correspondence group such as Postcrossing

Seek out online or in-person patient groups if you have a chronic condition such as rheumatoid arthritis, ulcerative colitis or chronic obstructive pulmonary disease (COPD). National patient advocacy groups may be able to point you to groups in your area

Take advantage of SilverSneakers Community classes. You can interact with your peers at SilverSneakers Community classes such as Zumba Gold, Pilates or SilverSneakers Yoga. You can also seek out a walking club in your neighborhood. Friendships may blossom while you walk and talk. 

Revisit an old hobby, such as crafting or collecting. You might find new inspiration by joining a hobby group. (Discover the health benefits of creativity here.) 

Support a cause that you care about. You can meet like-minded people who want to make a difference regarding the same issues that are important to you. 

Recommended reading: How to Make a Friend: A 4-Step Plan 

See our sources:
The epidemic of loneliness and isolation: Office of the Surgeon General
Social isolation and heart attack risk: American Heart Association
Cognitive abilities and loneliness: International Journal of Geriatric Psychiatry
Risk factors for social isolation: Commit to Connect
Faith-based interaction and loneliness: Journal of Christian Nursing
Social isolation programs: Age Options and National Council on Aging
Other resources for seniors: USAging.org 

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