Tips For Students to Combat Loneliness And Build Resilience

“The time you feel lonely is the time you most need to be by yourself.” —Douglas Coupland

Are you facing constant fatigue, loss of interest, social isolation, low mood or unpredictable mood swings? Student life faces many ups and downs, however, understanding the depth of these emotions and circumstances is important. In this blog, we are going to discuss the signs of loneliness and stress and how can you build resilience.

Do you feel like an outsider, not familiar, low mood and yet find yourself dipped in the horror between wanting to be alone and finding yourself disconnected when you  socialise? Each of us may feel lonely for some time. Which is why it is important to understand its depth and signs of it .We are here to guide you with tops for students to combat loneliness and build resilience.

Introduction

According to Yadav and colleagues (2019), there is a strong link between feeling lonely and poor mental health among undergraduate students. This means that as students feel lonelier, their mental health gets worse. The study found that both male and female students feel loneliness equally when their mental health declines, but female students generally have poorer mental health compared to males. These findings show that it’s important to tackle loneliness to help improve mental health and reduce the risk of suicidal thoughts among students.

Loneliness has become the new age dark dawn. According to  Ousman & Nazir (2023), loneliness is a fundamental issue that affects students’ mental health and academic performance. Many reasons can lead to loneliness and stress in a student’s life, two of the prominent reasons are University and environment (family). A university or college life can cause higher levels of stress in students due to exam stress, social anxiety, fear of missing out, and plans. This higher risk of stress can lead to depression and anxiety.

Numerous research studies have established a connection between loneliness and a variety of psychological issues, including depression, psychological stress, and anxiety (Campagne, 2019; Matthews et al., 2019; Mushtaq, 2014; Richard et al.,2017), as well as sleep disturbances (Griffin et al., 2020).

Every year loneliness and stress cause many psychological and physiological concerns. If you do not inform, or share your feelings you might enter a vicious cycle of self-isolation and lower self-esteem.

Signs of Loneliness and Stress (physiological, psychological)

To understand the depth of the concern you need to understand the signs of loneliness and be able to differentiate these signs for future reference. Please note that it is always better to consult with a clinical psychologist when you are suffering from more than 4 signs in this list.

Here are signs of loneliness that you can identify for yourself.

Psychological Signs:

1. Feelings of sadness, hopelessness, and depression.

2. Low self-esteem and poor self-worth.

3. Increased anxiety and constant worry.

4. A sense of rejection and being unwanted.

5. Withdrawal from social interactions and activities.

6. Irritability and mood swings.

7. Difficulty in concentrating and making decisions.

8. A persistent sense of emptiness or lack of purpose.

Physiological Signs:

1. Trouble sleeping or insomnia.

2. Unexplained aches and pains.

3. Changes in appetite and weight.

4. Fatigue and low energy levels.

5. Increased heart rate and breathing difficulties.

6. Tension and muscle stiffness.

7. Headaches and frequent illness.

8. Gastrointestinal issues like stomachaches or nausea.

Please note that if you have been experiencing more than 4-5 signs for the past 2 weeks then connect with a clinical psychologist.

Difference between Loneliness and Aloneness

Some of us might confuse ourselves with the difference between loneliness and being alone. If you think being alone is the same as being lonely then you are wrong. Here are the significant differences between the two:

According to Dr Ninivaggi (2024) What is Loneliness:

• You may feel isolated and disconnected from people.

• You may experience emotional emptiness even when you are in a social group.

• You may have a lack of meaningful social connections.

• You may face negative impacts on your mental and physical health, such as sleepless nights, irritability, loss of interest and loss of hope.

What is Being Alone:

Being alone comes from a sense of self, you pick when you do not want to be with others or in social groups.

• You may feel empowered and positive after being alone for some time.

• You may experience inner peace and self-reflection.

• You may find it complements positive social interactions.

• You may achieve a mindful growth mindset.

Reach Out

If you are suffering from the signs of loneliness and find yourself completely helpless then this is your green signal to seek counselling or support.

These helplines are available throughout India in multiple languages.

Remember you don’t have to do this alone. There is always help available. Reach out one step at a time.

Top 5 Tips on Building Resilience

Building resilience can be learned through different actions. The key point of building resilience relies on taking an action based on your present reality and not on your feelings.

1. Build Strong Connections: Create strong connections, including friendships, parental relations and intimate relationships. The connection is built on safe space, non-judgemental conversations, and the comfort of sharing your feelings. You can also join a support group or volunteer in an NGO that supports the same ideas as you do.

2. Find Your Glimmers in Your Daily Life: Find out what makes you light up internally. Anything that brings you joy, a sense of passion, and closer to yourself is known as glimmer. Try to find activities like play, music, writing, sketching anything that does not take a toll on your mental, financial, or physical health.

3. Learn from Your Past: Reflect on your actions. Learn from your action patterns and mistakes. Try to write them down and write a change that you want to execute. Take solution-oriented actions but also consider that they should not hurt you.

4. Stay Hopeful: Hope builds resilience as it reaches out for positive aspects of life. We can’t change what has happened which is why hope should be connected to your present and future. Adapt reciting hopeful thoughts every day.

5. Take Care of Yourself : Prioritise your own needs and feelings. Do physical exercise daily, get enough sleep, and maintain healthy eating habits.

Lastly, learn to manage stress through experts in the fields like counselling psychologists, psychotherapists and clinical psychologists.

Note that what you feel is completely normal for a student, as you go through the different phases of life you are going to discover multitudes of emotions and feelings. If you want to feel better start talking about your concerns in a safe space.

Logging Out

Student life can be stressful due to many reasons including family conflicts, studies, friendships, relationships and building self. There would be many thunderstorms before you see the sunlight. However, the phase of the thunderstorm is a reminder that darkness leads to light and enlightenment. Building resilience is constantly believing in yourself, keeping your hopes up and finding yourself. One of the best ways to build resilience is to observe your behavioural patterns and change them according to your desired goals. Remember, you are responsible for your actions, you cannot control others. Focus on what you can control and change. Lastly, ask the experts how to build resilience consistently and in better forms. It is okay to feel lost for some time, take your time and focus on yourself. All the best!

FAQs

Q1: What is loneliness, and how does it affect me?

Loneliness is a feeling of isolation or disconnection from others. It can affect your mental and emotional well-being, making you feel sad, anxious, or depressed.

Q2: How can I combat loneliness?

You can combat loneliness by:

• ⁠Reaching out to friends, family, or safe space.

• ⁠Joining support groups.

• ⁠Practicing self-care and self-compassion

• ⁠Connecting with others through online platforms (e.g., social media, online forums)

Q3: What is resilience, and why is it important?

According to the American Psychological Association (APA), “Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioural flexibility and adjustment to external and internal demands”.

Q4: Where can I find help and support?

 You can find help and support from:

• ⁠School counsellors or therapists

• ⁠Online resources and hotlines (e.g., crisis text lines)

• ⁠Support groups

• ⁠Friends, family, or a trusted adult

• ⁠Mental health professionals and therapists