Communication with millions of people all over the world in a few clicks is possible nowadays, but paradoxically, the reported rate of loneliness is at its worst. The younger generations—especially Gen Z—are vulnerable to stress and feelings of social isolation. However, people of all ages wrestle with these emotions. These aren’t just fleeting feelings of sadness or blue moods—loneliness-induced stress even has massive ramifications for health, both mental and physical. Unmanaged stress can even shorten one’s lifespan.
Fortunately, there are many ways to manage stress—just remember that they, too, can be both healthy and unhealthy. Let’s explore the importance and variety of coping mechanisms and learn some tips on how to avoid engaging in harmful activities.
Understanding Stress and Loneliness
Loneliness affects people of all ages and is currently a worldwide problem, especially in the developed world. It has even been dubbed an “epidemic,” with some countries, like the US, reporting that more than 60% of the population grapple with constant feelings of loneliness. No wonder: plenty of recent world events, especially the COVID-19 pandemic and the lockdowns that followed it, have exacerbated the issue even further.
Loneliness’ impact on mental health is obvious and widely known, but this type of stress can also affect overall health. Loneliness can activate the body’s “fight-or-flight response,” and while this response can achieve a burst of energy and uplift in the short term, it can wear down your body in the long run. The effects of this loneliness stress can damage your muscles, especially the heart, the digestive system, and the brain, drastically decreasing the quality of life.
One of the biggest dangers of stress is that it’s not always visible to the naked eye. Stress caused by loneliness can appear as a loss of energy, emotion, and appetite. This is in contrast to the type of stress we usually imagine—anxiety, fidgetiness, and agitation. Chronic stress can manifest in problems with cognition, emotions, and behavior, as well as physical symptoms such as chest pain, nausea, and a weakened immune system.
Healthy Stress Coping Mechanisms
Since unmanaged stress is destructive, coping mechanisms are necessary. Stress management is a broad term that includes a multitude of techniques and practices for coping. The catch is that not all are created equal—some present a genuine way to accept and work around stressors, while others provide only temporary relief that exacerbates the issues down the road.
Healthy stress coping mechanisms increase resilience to stressors and include the following:
- Socializing.Meeting new people can be a stressor in the short term but socializing with like-minded individuals is a natural stress reliever.
- Time management. Feeling stretched thin due to overwhelming tasks is understandably stressful, but even having too much free time can cause anxiety, loneliness, and stress. Time management is a great tool for increasing productivity and quality of life.
- Physical activity. Any sort of movement releases endorphins that improve mood and keep stress at bay. Taking a short walk or visiting a gym regularly, even for as little as 30 minutes, has been scientifically proven to manage stress.
- Online hobbies. Video games and online gambling are examples of common ways to relieve stress. The social aspect of the latter, especially social betting on online bookmakers, is also a good way to cope with loneliness at its core. However, escapism, especially in the form of online gambling, should be practiced with moderation. Learn more guidelines for healthy gambling before proceeding.
The last part requires some more clarification due to its dual nature. While occasional, limited sessions of video games and gambling are acceptable for a large portion of the population, they can become a problem in some instances.
Unhealthy Stress Coping Mechanisms
Unfortunately, unhealthy coping mechanisms are extremely popular since they allow people to take their minds off loneliness issues and stressors right away. This quick relief then becomes an addiction—and what’s worse, not fixing sources of stress makes the issue compound in the long run. These unhealthy coping mechanisms include:
- abusing substances like alcohol;
- overeating junk food;
- completely immersing yourself in video games, TV, social media, online gambling, or sports betting.
Drugs and alcohol, as well as eating unhealthy foods, are obviously ruinous for the body. Conversely, the effects of social media are somewhat of a new topic in the discussion. The effects of gambling addictions are even more dire—not only does it affect mental health, but it can also ruin a person financially, creating a feedback loop of stress in one’s life.
How to Reduce Stress Quickly
Practice these tips to stay on top of stress management without going overboard:
- Practice moderation. It’s easier said than done, but it’s key to avoiding stress. Establish time limits, eat less sugary food, reduce alcohol consumption, and set spending limits for things like gambling and screen time limits for video games.
- Socially engage. While initially hard, simple face-to-face interactions can significantly relieve stress.
- Improve sleep. A healthy sleep schedule is often overlooked, but it’s definitely an essential bullet point on this list.
The exact mechanisms of healthy stress relief are different for everyone, but this basic guide to managing stress and loneliness can be applied to virtually anyone.
Bottom Line
Stress is constant, and it’s actually healthy to have some of it in your life. Stress can also overwhelm you, and when that’s the case, turning to coping mechanisms that could sometimes be destructive is easy. Now, you should know the importance of healthy coping strategies and how unhealthy stress-relievers can do more harm than good in the long run. Physical activity, socialization, and moderation are the things you need to keep coping mechanisms effective and to improve your quality of life.
