Senior Isolation: Tips to Support Mental Health

Summary: Isolation and loneliness affects the mental, emotional, and physical health of many seniors. This article examines how building friendships, staying mentally active, and keeping fit can help you fight loneliness and enjoy a more socially connected and happier life.

Imagine spending most of your days alone, with little social interaction besides the occasional phone call or doctor’s visit. Unfortunately, for many seniors, isolation is a daily reality. According to data from a 2023 University of Michigan National Poll on Healthy Aging (NPHA), one in three adults over 50 feel isolated from others and lack companionship.¹

Indeed, as you age, certain factors can create more social isolation, such as mobility challenges, health issues or the loss of loved ones. Having friends and increasing social interactions can help to enhance your mental health and well-being.

Health risks of social isolation and loneliness in seniors

Social isolation and loneliness in seniors can create a Catch-22 situation. For example, it may be necessary as you age to reduce social interactions due to health concerns, but more isolation can also put you at a higher risk for other health issues.

According to the National Institute on Aging, loneliness can put seniors at greater risk for:

• Heart disease
• Obesity
• High blood pressure
• Weakened immune system
• Depression
• Anxiety
• Dementia
• Alzheimer’s
• Substance abuse
• Death²

Strengthening social connections for seniors

As you age, your friends move or pass away, family members may get busy, and health or mobility issues may make it harder to get out and about like you used to. This can lead to loneliness and depression.

With the help of family and friends, you can combat loneliness by taking a few important steps to strengthen your social connections.

Make family time a priority

If you have children or grandchildren, it is important to make an effort to check in on them. If possible, try to spend more time with them. Research has proven that babysitting grandchildren can have many mental health benefits, including reducing your risk for Alzheimer’s disease and depression.³ Seniors can also reach out to other family members, like siblings and cousins, or close friends for social interactions.

Encourage community involvement

Senior centers and community organizations offer many opportunities for seniors to get out and interact with others who share the same interests. Whether it’s playing cards, painting, practicing yoga or discussing books, participating in these activities can help you stay mentally active and form new friendships.

Find purpose through volunteering

For seniors who are still mobile, volunteering is a great way to stay engaged and meet others, all while making a positive impact in the community. There are countless ways you can contribute your time, including reading to children at the local library, helping out at a food pantry, knitting blankets for hospitals or becoming a mentor.

Adopt a pet

Pets can be great companions for those who feel lonely. Not only do they provide unconditional love, but they can also help give you a sense of responsibility. Having a dog that needs to be taken outside to potty or go for a walk can also help you get a little exercise and stay active.

Pick up a hobby

In retirement, seniors have more time to do the things they want to do, like pick up a hobby or passion project they’ve been interested in for years. Whether it’s gardening, painting or learning to play an instrument, adopting a hobby can keep your mind stimulated.

Promoting mental and emotional well-being

While staying socially connected is important, your mental and emotional well-being goes beyond just having friends and family around. Major life changes like retirement, health issues or the loss of loved ones may cause you to experience anxiety and depression. It is crucial to find ways to take care of your mental health and find joy in your everyday life.

Here are five ways to promote your mental and emotional well-being:

1. Therapy or support groups

Talking with someone who is dealing with the same issues as you are can be very helpful. For example, if you have recently lost a spouse, you may find solace in a support group with other widows or widowers.

2. Mindfulness and relaxation techniques

Stress impacts people of all ages, but for seniors, the list of worries can be extensive, ranging from health to financial concerns to the fear of losing independence. Mindfulness practices like meditation, deep breathing exercises or daily gratitude reflections can help keep stress at bay.

3. Lifelong learning

There is no age limit on learning something new. In fact, taking an online class, learning a new language or picking up a new skill can help keep your brain active and potentially ward off cognitive decline.⁴ Many community centers, libraries and universities offer free or discounted classes for seniors, making it easier to explore new interests.

4. Get creative

Creative outlets like painting, writing, knitting or playing an instrument are also good ways to keep the brain active. Engaging in these activities in a group setting may help you combat loneliness.

5. Stick to a routine

A structured day can do wonders for mental health. Seniors who don’t have a set routine have a greater chance of falling into habits that contribute to loneliness and boredom, like watching too much television.

Improving physical health

Staying active is good for the body, but it is just as important for the mind. When you feel strong and energetic, you are more likely to engage with others and participate in activities. On the flip side, poor physical health can cause you to withdraw and isolate, leading to loneliness.

Here are additional ways older adults can support staying active and healthy:

• Make movement a daily habit
• Eat a nutritious diet
• Prioritize sleep

Breaking the cycle of senior loneliness and isolation

Senior isolation is a growing concern, but it’s not an inevitable part of aging. You can take proactive steps to strengthen social connections, support your mental well-being and enhance your physical health so you can lead happier, more fulfilling lives. Mutual of Omaha provides mental health advice and other resources to help you lead a more active and engaging lifestyle.

FAQs

Q1: What are some signs that you might be struggling with loneliness?

Seniors struggling with loneliness and isolation often show subtle but important signs that shouldn’t be ignored. The signs may include frequently expressing feelings of sadness, boredom or a lack of purpose. You may also withdraw from social interactions and activities you once enjoyed. Changes in sleep patterns, unexplained weight loss or gain and neglecting personal hygiene can all be indicators.

Q2: Are there programs or resources available to help isolated seniors?

Yes! Many communities have senior centers, meal delivery services and transportation assistance. Senior centers, churches and community organizations often offer group exercise classes, book clubs and arts and crafts classes. A good place to find the different programs and resources in your area is to check with the local Aging and Disability Resource Center (ADRC). The Eldercare Locator website can help you find the ADRC and other senior resources near you.

Q3: How does hearing loss impact social interactions and mental health?

Older adults who struggle to hear often feel sad or pull away from others because they are embarrassed or frustrated when they can’t understand conversations. Problems with hearing can make it hard to communicate, leading to fewer social interactions and increased feelings of loneliness. However, ignoring or not treating your hearing problems isn’t the solution. If you think you have a hearing issue, it’s important to see a doctor. There are treatments like hearing aids, therapy, certain medicines, and surgeries that can help.

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Sources:

1. Healthy Aging Poll, “Trends in Loneliness Among Older Adults From 2018-2023,” March 2023
2. National Institute on Aging, “Loneliness and Social Isolation — Tips for Staying Connected,” July 2024
3. Henry Ford Health, How Caring for Grandchildren Can Boost Your Health, October 2023
4. National Institute on Aging, Cognitive Health and Older Adults | National Institute on Aging, June 2024