A person can be alone and feel good and fulfilled, just as someone who is surrounded by people can feel lonely, for example, because they feel misunderstood, uncared for, or unable to count on others.

Loneliness is a negative, unpleasant, and subjective feeling that we all experience at some point in our lives. It is more related to how we perceive our level of connection and contact with others, which can have negative effects on long-term health and quality of life.

Loneliness is not exclusively an emotional or sentimental state. Physiologically, it leads to increased levels of cortisol (stress hormone), which can impair various functions and systems, such as cognitive performance, and the immune system, and also increase the risk of cardiovascular problems.

Feeling lonely is not in itself a mental health problem; however, these two states are strongly related. People who suffer from mental health problems may be more susceptible to loneliness, as in the case of social phobia (or social anxiety), which can make it more challenging to engage in activities involving other people. In this way, those who suffer from social phobia may struggle to have desirable levels of social contact and, therefore, feel lonely.

Furthermore, loneliness can harm mental health, especially when present for a long time, manifesting as low self-esteem, anxiety, depression, stress, or sleep problems.

In addition to influencing mental health, loneliness also has implications for physical health: it harms the immune system (increased production of stress hormones), is associated with higher blood pressure levels, reduces adherence to physical exercise, facilitates weight gain, affects cognitive performance, increases the likelihood of smoking and alcoholism, and can disrupt sleep.

To overcome feelings of loneliness, you may need to step out of your comfort zone, but without putting too much pressure on yourself. Some strategies that may help include: recognising and respecting your feelings, joining a club or class related to your interests, such as chess, reading, or a sport, and meeting others who share the same interests. Take it easy, especially if you have felt lonely for a long time, as it can be challenging to build new relationships. If this is the case, you can start with online activities that involve less interaction, such as drawing classes. Make plans with friends and family, talk about your feelings with them, practice self-care habits (exercise, sleep, nutrition), volunteer or perform small acts of kindness, avoid comparing yourself to others, and take a break from social media to encourage more in-person interactions.

If you have difficulty connecting with others, seeking help from a mental health specialist, such as a psychologist, may be beneficial.

For more information, please contact Grupo HPA Saude on (+351) 282 420 400.