We all know our digital world fuels the opportunity for connection. So why are more people feeling isolated than ever before?

According to a 2023 U.S. Surgeon General report, one in two American adults now experiences measurable loneliness—a number that has been steadily rising for decades.

The impacts are notable. Prolonged social isolation increases the risk of heart disease by 29%, stroke by 32%, and dementia by 50%.

Chronic loneliness was becoming a public health crisis. COVID-19 pandemic deepened this crisis. Lockdowns, remote work, and social distancing disrupted human connection on a global scale.

It’s especially serious for our next generations. A Harvard study revealed that 61% of young adults (ages 18-25) reported feeling “seriously lonely”—almost double pre-pandemic levels.

While loneliness existed long before COVID-19, the pandemic supercharged its effects, leaving millions struggling.

But what exactly happens to the brain and body when we experience prolonged isolation? How does it affect our mental, emotional, and physical health? And most importantly, how can we reverse the damage?

We Are Designed to Need Social Bonds

For most of human history, being part of a social group was essential for survival. Early humans hunted, gathered food, and protected each other in tight-knit communities.

Being alone wasn’t just lonely—it was dangerous.

Isolation meant vulnerability to predators, starvation, or injury without help.

Consequently, our minds and nervous systems evolved to interpret social disconnection as a survival threat. Specifically, when isolated, the mind activates stress responses designed to push us back toward social engagement. For example, feelings of loneliness can trigger anxiety or restlessness—signals meant to encourage us to seek out others for safety and support.

When reconnection doesn’t happen over a period of time, these stress responses go haywire. Instead of motivating us to reconnect, they can lead to chronic stress, depression, and even cognitive decline.

Isolation Physically Changes Our Minds

Prolonged isolation doesn’t just feel bad—it physically reshapes the brain/mind in ways that make reconnection more difficult as time goes by.

Here are some highlights of what happens…

Overactive Amygdala: Why Isolation Triggers Fear and Anxiety

The amygdala is referred to as the mind’s "threat-detection center." It alerts us to potential dangers in our environment. It plays a critical role in processing fear and emotional responses.

In socially connected individuals, the amygdala helps regulate stress and allows for rational emotional responses. However, when someone experiences prolonged isolation, this part of the brain becomes hyperactive.

What does that hyperactivity do?

It makes us more likely to perceive neutral interactions as threatening or overwhelming.

For example, someone who has been isolated for months might feel extreme anxiety about attending a social gathering—even if they previously enjoyed such events—because their mind has been rewired to expect rejection or discomfort.

But it’s not just in 1:1 social interactions. It impacts all interactions. All you have to do is skim social media to see how overactive many amygdalas are right now. The threatening and just plain vile posts and interactions say it all.

BTW, don’t stay out there too long. You’ll end up in Survival Mind.

Prefrontal Cortex: Your Mind’s Social Center Weakens

The prefrontal cortex is often called the "social center" of the mind because it helps us navigate complex interpersonal interactions. These include higher-order cognitive functions like rational thinking, impulse control, emotional regulation, and interpreting social cues.

In individuals experiencing chronic isolation, activity in the prefrontal cortex decreases over time. This leads to difficulty regulating emotions or engaging in conversations effectively.

For example, someone might misinterpret a friend’s facial expression as hostile or struggle to hold a meaningful conversation because their ability to process social cues has diminished.

Again, look to social media and you’ll see the evidence. A simple innocent comment can wreak havoc on total strangers , who then act out, and well… we know the rest of that story.

Isolation feeds on itself, creating more and more threat responses in our minds. As noted by the University of Chicago, brain imaging studies have shown that isolated individuals often have a thinner prefrontal cortex compared to socially connected individuals. This thinning weakens neural pathways associated with executive function—skills like decision-making and problem-solving—which are vital for maintaining healthy relationships.Not to mention successfully navigating our world.

Many of my clients tell me about their increasingly “hair trigger” emotional responses. That’s part and parcel of a diminished prefrontal cortex. I catch myself over-reacting to some of the strangest things, things that would have been non-events in the past.

I have methods to help if you’re experiencing these types of hai-rtrigger reactions. Just shoot me a note and I can share.

Dopamine Depletion: Isolation Feels Like Physical Pain

Dopamine is a neurotransmitter often referred to as the "feel-good chemical." I call it the bliss creator. That’s because it reinforces positive experiences and motivates us to repeat them.

Social interactions naturally increase dopamine levels by rewarding our brains with feelings of pleasure and connection.

When someone is isolated for long periods of time, dopamine production declines significantly. This can lead to emotional numbness—a state where people stop finding joy in activities they once loved—and even physical pain because dopamine also plays a role in regulating pain perception.

A 2020 study published in the Journal of Neuroscience found that when we are socially isolated, our dopamine activity grows lower. This creates a vicious cycle: without sufficient dopamine rewards from social interactions, individuals become less motivated to seek out connection—further deepening their isolation.

It’s a vicious cycle that impacts our mental and physical health.

The Consequences of Isolation

Social isolation can significantly impact the human brain by causing decreased brain activity, reduced white matter in key regions, altered connectivity between brain areas, and increased vulnerability to mental health issues like depression and anxiety, ultimately leading to impaired cognitive function, memory problems, and difficulty regulating emotions; essentially, prolonged isolation can put the brain in a state of "standby mode" due to lack of social stimulation. This impacts our mental and physical states in ways we have not necessarily been taught to notice.

Increased Risk of Depression and Anxiety

Prolonged isolation disrupts key brain chemicals like serotonin (which stabilizes mood) and cortisol (the stress hormone). Elevated cortisol levels combined with reduced serotonin often cause heightened anxiety and/or depressive symptoms. This imbalance can lead to more severe mental health challenges such as suicidal ideation or self-harming behaviors over time.

In fact, anxiety disorder is the number one mental illness in the U.S. today, affecting over 42 MILLION adults.

The CDC reports that socially disconnected individuals are twice as likely to experience depression compared to those who maintain regular social bonds.

2. Accelerated Cognitive Decline and Dementia

The human brain thrives on stimulation from conversations and interactions with others.

Without it:

Neural pathways weaken due to lack of use.
Cognitive processing speed slows down.
Memory retention deteriorates.

Research from the National Institute on Aging found that chronic social isolation increases dementia risk by 50%. This is because regular social engagement helps preserve executive function—the ability to plan ahead or solve problems—which deteriorates without consistent interactions and conversations.

3. Increased Mortality Risk

Isolation doesn’t just harm mental health—it also takes a toll on physical health:

Chronic loneliness increases inflammation throughout the body.
Immune system function declines.
Blood pressure rises due to prolonged stress.

A meta-analysis involving over 3 million participants found that prolonged loneliness raises early mortality risk by 26%, making it as dangerous as smoking 15 cigarettes per day.

We all have felt the impacts of isolation thanks to Covid and more. I’m not sure any of us truly understand the depth of impacts on our mental and physical well-being that’s associated with our increasing need to play “hermit.”

Now that we have a better understanding of the problem, let’s focus on how to resolve it and return to a more social state of mind and life.

Breaking the Cycle: How to Reconnect and Heal

The good news is that thanks to neuroplasticity—the brain’s ability to adapt and rewire itself based on new experiences, we can reprogram the damage and return our minds and bodies to healthy states.

That means that reversing the effects of isolation requires intentional effort on each of our parts.

How can you start? Here are some ideas I share with clients.

Start small and with trusted folks: Begin with simple steps like doing a zoom call with a friend or meeting someone for coffee. Even one face to face coffee date triggers your mind to begin to shift away from threat and toward inclusion. Be sure to make the conversation fun and light, aka don’t dwell on negative conversation topics.
Join Group Activities: Many of us have passions that we may have stopped pursuing in our isolation. Volunteering or joining hobby-based groups provides low-pressure opportunities for connection. Even better, volunteering for something you love triggers a dopamine hit which increases your passion as it relieves the drive toward isolation.
Balance Technology Use: Not ready to get out in the public eye? Then stop using digital tools to compensate. They aren’t true interactions and they are highly hypnotic in their delivery. Translation: Digital media can and will hook you to the point that you become addicted. Just ask any doom scroller. Just STOP for a while. I suggest to my clients that they stay off social media other than to directly interact with people. Doom scrolling is not a positive approach to healing the impacts of isolation. Prioritize face-to-face interactions whenever possible, which can include Zoom, Meet etc. until you’re ready to face the public.
LAUGH A LOT. I know, it sounds flip. It’s not. Your unconscious mind takes its lead about what you want in your life from where you focus your attention. When you laugh, you focus on joy. And that’s what we all want in our lives, right? Instead of doom scrolling through social media or the news, go scroll through memes that are funny, jokes, and some of the awesome GOOD NEWS sites that are coming into play. Read funny books, watch funny TV if you’re a funny TV kid. Boston Legal is one of my goto’s for joy:) It works - try it.

My Personal Isolation

The Bottom Line

Isolation isn’t just an emotional struggle—it’s creating a neurological and physiological crisis that affects every aspect of your health.

By understanding how it reshapes our brains and bodies over time—and taking proactive steps toward reconnection—we can heal from its effects.

Remember: even small actions like starting a conversation or joining a group can create powerful ripples toward recovery.

And a lot of belly laughs will also create a change. Try it right now!