How to avoid depression if you live alone

When individuals lack meaningful social interactions or feel isolated, it can have negative effects on their mental health, says Meredith Hettler, a licensed marriage and family therapist and the national director of the obsessive-compulsive disorder and anxiety program at Newport Healthcare, which has mental health treatment centers in California, Connecticut, Minnesota, Virginia, and Washington.

Here, find out how living alone can contribute to depression, whos most affected, and what steps you can take to lower your risk.

How Living Alone Can Impact Mental Health

Living alone doesnt automatically mean someone will feel isolated or develop clinical depression, says Avigail Lev, PsyD, a clinical psychologist and the founder and director of the Bay Area CBT Center in San Francisco and Oakland, California.

In her experience, Dr. Lev says its people who are living alone but dont necessarily want to be (because of a divorce or separation or the death of a loved one, for instance) who tend to be at higher risk of depression, as the previously noted research also showed.

Some Who Live Alone Are More Prone to Depression Than Others

Widowhood, one situation that can result in someone living alone not by choice, is also linked to a heightened risk of clinical depression for some people who live alone. One study showed that nearly 14 percent of widowed older adults in India who were living alone had depression, compared with 9.7 percent of older adults who were widowed but still living with another person or people.

Its important to note that isolation itself meaning physical separation from others doesnt necessarily lead to clinical depression, says Amy Mezulis, PhD, a clinical psychologist and the chief clinical officer at Joon Care, a mental health care platform for teens and young adults.

5 Ways to Lower Your Risk of Depression if You Live Alone

If you live alone, there are many good ways to stay connected with the world around you, which can lessen feelings of sadness or loneliness before they lead to depression.

1. Seek Treatment and Support for Depression if You Need To

Feeling sad and living alone doesnt automatically mean you have depression. But if you do feel sad, lonely, or depressed, its a good idea to reach out for help.

While the depressive symptoms of living alone can disappear, it is important to take these signs as a warning sign and seek professional help, says De Los Santos. She notes that a psychologist or licensed therapist can help you understand your feelings about loneliness, and find ways to cope with them.

Hettler notes that online mental health resources may help you find care more quickly, or for a reduced cost. Before choosing a practitioner online, Hettler recommends reading reviews for each one and scheduling introductory calls with a few of them to figure out the best match for you. The U.S. Department of Health and Human Services Substance Abuse and Mental Health Service Administration has an online directory you can use to find mental health support, as well as a hotline to call in times of crisis: 800-662-HELP (4357).

Hettler also recommends support groups as a way to meet people going through similar difficulties. The Depression and Bipolar Support Alliance, for instance, offers in-person and online support groups for people with mood disorders like depression.

2. Spend Time With People You Love

When you can, spend time with your favorite people. Most social connections develop from in-person shared activities, says Dr. Mezulis. This is why its so common for people to develop close relationships with coworkers, for instance. When we see them at the office again and again, we spend hours making small talk about hobbies and shared interests. Spending time together will deepen your current relationships.

3. Spend Time Outside the Home, if Youre Able To

That said, not everyone can get out of the house as often as theyd like. This can be especially true for people with chronic illnesses, other disabilities, older adults with limited mobility, or people who rely on caregivers.

4. Find Friends Through New Hobbies

Mezulis suggests taking stock of what you like to do. Do you get value out of engaging in physical activity with others? Whether its a run club, biking club, swim club, pickleball club, or dancing, an online search can help you find activities you like in your area. Meetup a platform for hosting in-person and virtual activities is a popular option.

Dont beat yourself up if you have a hard time finding an activity you like or meeting new people at first. It takes a long time to meet and connect with people, and even longer to find and build the kinds of meaningful social relationships that most of us crave, says Mezulis. Start small and be patient.

5. Take Care of Yourself

The Takeaway