Loneliness in the Time of COVID-19 

The COVID-19 pandemic forced much of the world into lockdown and strict social distancing. For many people, that led to social isolation and a range of emotional and mental health challenges. 

Table of Contents

• Meditation
• Breathing Exercises
• Yoga
• Hire A Life Coach

In the UK alone, the Office for National Statistics reported that during lockdown, 30.9% of 7.4 million adults surveyed said their well-being had been affected by loneliness in the past week. Reports published during the pandemic also pointed to broader concerns about isolation and its effects on health and well-being.

Research aside, many people already know that loneliness and isolation can affect mental health. What matters most is knowing what you can do to cope. Here are a few holistic health practices that may help support you during lonely or isolating periods.

Meditation

For centuries, meditation has been used as a practice to help manage stress, anxiety, and low mood. A 2012 study from researchers at the University of California reported improvements in participants’ feelings of well-being after eight weeks of meditation.

Steve Cole, a UCLA professor of medicine and psychiatry involved in the study, said the mindfulness practice was associated not only with improved well-being but also with effects related to the immune system and inflammation.

You do not have to be an expert to start meditating. There are many free apps available to help beginners get started. One simple approach is to sit comfortably, focus on your breathing, and gently bring your attention back whenever your mind wanders. You can also focus on a physical sensation, such as your feet touching the floor. If you get distracted, that is completely normal. Just pause, take a breath, and begin again. If you want extra support, Sofia Health also offers access to virtual meditation coaches.

Breathing Exercises

Breathwork can also be a helpful tool for relieving stress and easing feelings of anxiety. There are several breathing techniques you can try. One simple example is box breathing: inhale for a count of four, hold for four, exhale for four, and hold again for four. Other methods mentioned in the article include Falling Out Breath and Empty Breathing.

You can use breathing exercises whenever you are feeling stressed or overwhelmed. Even setting a timer for one minute and focusing only on your breath can help reset your mindset.

Yoga

The U.S. National Institutes of Health has cited studies explaining how yoga may help reduce negative feelings and improve well-being. Contrary to what some people assume, you do not need to be highly flexible or especially fit to begin. You can simply start where you are and move at your own pace. Sofia Health also offers access to certified yoga instructors who can support you as you begin and build consistency. 

Hire a Life Coach

Sometimes people need support, structure, and encouragement. Not everyone finds it easy to create a path forward on their own, especially during stressful or emotionally difficult periods. In those moments, a life coach may help provide guidance, accountability, and perspective.

A coach can help you clarify your goals, identify obstacles, and take practical steps toward a healthier and more fulfilling routine. They may also help you better understand patterns that are contributing to feelings of loneliness or disconnection.

Any one of these practices may be helpful. The first step is deciding which one feels most supportive for you. The next step is starting. Loneliness can feel overwhelming, but with the right support and consistent practice, it can become more manageable over time.