The role smartphones play in the loneliness epidemic and how to combat it

More people are feeling isolated than ever. Bayley Pair opens up about her own struggle with loneliness.

There's a silent epidemic in America that physicians warn may be more harmful than smoking, excessive drinking, or a leading sedentary lifestyle.

Surgeon General Dr. Vivek H. Murthy declared loneliness a public health epidemic in 2023, warning that its negative health effects could be as bad as smoking 15 cigarettes a day. The American Psychiatric Association released a poll in January showing that about 1 in 3 adults in the U.S. felt lonely at least once a week in the past year, and 10% felt lonely every day.

According to pediatrician and medical journalist Dr. Alok Patel, “A lack of social connection can increase someone’s risk of developing heart disease or stroke by roughly 30% and dementia by 50%.”

What is loneliness and what may have created this epidemic?

On ABC News Live, Dr. Patel said that while loneliness can oftentimes be a product of physical isolation, that is only one component. 

“There's also subjective loneliness as well, not feeling connected or that you’re part of a group, and we see these surveys on college campuses of students feeling isolated and scoring high on the loneliness scale,” he said. “There's no set definition, it’s more of a feeling and people who are most at risk are going to be the elderly, immigrants, people experiencing financial hardship, are disabled, or members of the LGBTQ community.” 

Dr Patel continued by stating, “Since the 1970s, levels of social and community engagement have gone down and feelings of social isolation have gone up. So this is a massive problem that's more than 50 years in the making.” 

I experienced what Dr. Patel described as transpiring on college campuses personally when I attended university during the COVID-19 pandemic. Life seemed to lack the normal human interaction I had experienced before the pandemic as many students passing each other on the sidewalk didn’t seem to want to acknowledge one another and, in class, professors would ask questions, but no one would answer. I still felt isolated from my peers, even though I was physically near them. 

The role of technology

Although I knew loneliness had increased due to the pandemic, I began to wonder if being constantly online and immersed in technology may have worsened the effects?

Technological advances like smartphones and social media are a double-edged sword. On the one hand, platforms like Zoom allowed us to continue our education online and keep in touch with loved ones during the pandemic and today. On the other hand, we often doom-scroll on social media for hours, which can worsen our mental health and increase feelings of loneliness. A study by Harmony Healthcare IT found that the average American spends 4 hours and 37 minutes staring at their phone screens in a day, with Gen Z averaging the highest at 6 hours and 5 minutes. The people on our screens and social media can feel distant, and the rapid pace of online interactions can lead to fatigue, making us less likely to engage meaningfully in person.

What can we do?

Remember, although you may feel lonely, you're not alone. Many people experience loneliness, and there are ways to manage and overcome it.

Dr. Patel suggests the following ways to help lessen the effects of loneliness:

• Find hobbies you enjoy: Find hobbies that align with your interests. Hobbies can be a great way to meet others. 

• Join support groups/communities online and in person: Joining support groups with other people that are experiencing the same struggles as you may be a way to connect with others in a way you wouldn't have otherwise. 

• Share positive emotions with others: There is significant evidence that suggests sharing positive emotions and experiences with others can create better well-being and life-satisfaction. 

• Talk with strangers: According to Better Help, chatting with strangers can create the psychological benefit of boosting confidence. It can also be beneficial to gain and give knowledge.

Dr. Murthy recommends the 5 for 5 Connection Challenge: Write down five things you normally wouldn't do involving outreach, and do one per day for five days. Feel free to share with someone how you feel afterwards. 

Seeking mental health care may also be beneficial. Therapy can be expensive, but there are free helplines and community health centers across America that offer low-cost care. If you're experiencing loneliness and need help, check out findahelpline.com.