Thanks to the pandemic, there has been a lot of collective attention paid to the concepts and consequences of loneliness and social isolation. And now, thanks to the media’s general love of overstatement, that sad duo appears to have replaced sitting as the “new smoking” or urgent threat to our health.

But let’s look at the facts. In truth, recent research tells us both loneliness and social isolation are associated with some significant mental and physical health issues. But so far, science is still in the “chicken or egg” stage. We don’t know whether loneliness and/or social isolation cause mental and/or physical health problems or whether psychological and physical health problems cause loneliness and social isolation.

So Why Discuss This Until We Know More?

It turns out that Americans are lonelier and more socially isolated than ever before. According to the latest survey conducted by the American Psychiatric Association, one in three of us feel lonely at least once a week, and 10% of us feel lonely every day. Another study indicates that 25% of Americans report feeling socially isolated or lacking in social and emotional support. As we head towards the holidays, the time of year when many of us tend to gather with friends and family, feelings of loneliness and social isolation often become more intense.

A better understanding of loneliness and social isolation and their respective connections to our mental and physical well-being may help us have a healthier holiday season and inspire some changes in 2025.

Loneliness Versus Social Isolation: What’s the Difference?

The terms “loneliness” and “social isolation” are sometimes used interchangeably even though their meanings are quite different.

Loneliness feels like a heavy fog that settles around you—hard to see through, hard to shake off, and leaving everything feeling dim and distant. Social isolation, on the other hand, is more like being stuck behind a locked door, hearing the sounds of life and connection on the other side but unable to join in. Both can take a toll on your mental and physical health, but they aren’t quite the same thing. Let’s break them down, figure out how to recognize what’s happening in your life, and outline ways to avoid any ill effects.

Loneliness: This is a feeling—it’s subjective. You can feel lonely even in a crowded room or during endless Zoom calls. It’s about craving meaningful connections but feeling disconnected or like something’s missing. There are three types of loneliness.

• Emotional loneliness – ‘the absence of meaningful relationships’
• Social loneliness – a ‘perceived deficit in the quality of social connections’
• Existential loneliness – a ‘feeling of fundamental separateness from others and the wider world’

Social Isolation: This is a situation—it’s more objective. Social isolation happens when you have few or no social interactions, regardless of whether you feel lonely. You might live alone, have limited access to social activities, or lack close relationships.

Key Takeaway: You can be lonely without being socially isolated and socially isolated without feeling lonely—but both are associated with adverse health issues.

How Might They Affect Your Health?

Research shows that loneliness and social isolation combined are associated with a variety of health issues.

Mental Health Effects: Both loneliness and isolation are linked to increased rates of depression, anxiety, and even cognitive decline. Your brain is wired for connection, and when it’s deprived, it struggles.

Physical Health Effects:

• Higher blood pressure and increased stress levels
• Weakened immune function
• Greater risk of heart disease and stroke
• Higher likelihood of developing chronic conditions like diabetes
• Even a shorter lifespan—some studies suggest loneliness is as bad for you as smoking 15 cigarettes a day! This must be where “the new smoking” headlines come from. But it simply means loneliness is associated with a shortened lifespan similar to the shortened lifespan associated with a 15-cigarette-a-day smoking habit, so let’s retire that comparison!

What Is the Difference in Health Risks?

Although there are decades worth of studies linking both loneliness and social isolation to poor health, recently, researchers have been investigating the different ways in which loneliness and social isolation are connected to negative health outcomes. Here is what they’ve learned:

• Social isolation is more often connected with poor physical health, while loneliness is more often connected with poor psychological and brain health.
• Social isolation is associated with increases in chronic conditions like cardiovascular disease and diabetes.
• Social isolation has a strong association with a depressed immune system, which makes some scientific sense because immunity increases with exposure to different germs and system stressors.
• Loneliness has a stronger association with memory loss and cognitive decline than social isolation.
• Similarly, loneliness is more strongly associated with mental health issues like depression and anxiety.

Are You Lonely, Socially Isolated, or Both?

Take a moment to analyze your situation. Ask yourself:

1. Do I feel emotionally fulfilled in my relationships, or do I feel like something’s missing?
2. How often do I interact with others (in-person, virtually, or otherwise)?
3. Am I avoiding social activities out of habit, fear, or lack of opportunity?

This self-check can help you identify if loneliness, social isolation, or both might be at play. It is also a useful tool for describing your mental and physical situation to a healthcare provider.

Baby Steps Towards Reducing Social Isolation and Feelings of Loneliness

The good news? There are little things you can do to combat both loneliness and social isolation without diving into a sea of social obligations if that’s not your style.

1. Start Small: Don’t aim to fill your social calendar overnight. Start with a low-pressure call to a friend, join a book club, or take a class that interests you. Sometimes life gets so busy that we don’t realize that we have lost touch.
2. Focus on Quality, Not Quantity: One deep connection is more valuable than a dozen shallow ones. Prioritize meaningful conversations and activities that foster real bonds.
3. Volunteer: Helping others not only creates social opportunities but also boosts your sense of purpose and well-being. Getting involved with a cause that is meaningful to you also makes it more likely that you will meet people with similar values with whom you can make strong connections.
4. Adopt a Pet (No Joke!): If interacting with people feels like too much right now, pets can be great companions. They won’t judge your Netflix binges and are always happy to see you.
5. Get Moving: Group exercise classes, walking clubs, or even outdoor yoga sessions can combine physical activity with social interaction.
6. Embrace Technology (But Don’t Overdo It): Video calls and social media can bridge the gap when face-to-face interaction isn’t possible. But aim for balance—screen time can’t fully replace in-person connection.
7. Seek Professional Help: If loneliness or isolation is significantly impacting your mental health, reach out to a therapist or counselor for support.

The Bottom Line

Even though we’re not sure why or how, it is certain that both loneliness and social isolation are associated with a variety of poor health outcomes. Ironically, if you are experiencing either of these two conditions, you are definitely not alone. More of us than ever before are isolated or feeling lonely, but identifying the issue will go a long way towards changing your circumstances and your health outcomes. It’s a good time of year to take small steps towards better connections and social engagement.

Whether it’s texting a friend, joining a community group, saying hello to a neighbor, or simply being more present with family during the holidays, these little moments of connection add up. Extending yourself may be very good for your health.