5 Practical Steps to Combat Loneliness While Living with an Autoimmune Disease

Living with an autoimmune disease can be tough. The constant battle with symptoms, fatigue, and flare-ups often leaves you feeling isolated, alone, and stuck at home. The sense of loneliness can be overwhelming, and that’s okay to admit.

5 Practical Steps to Combat Loneliness While Living with an Autoimmune Disease
A woman all alone in a bleak backdrop

Living with an autoimmune disease can be tough. The constant battle with symptoms, fatigue, and flare-ups often leaves you feeling isolated, alone, and stuck at home. The sense of loneliness can be overwhelming, and that’s okay to admit.

But here’s the good news: you’re not alone in feeling this way, and there are practical steps you can take to reclaim your happiness and end the loneliness. Let’s dive into five ways you can start turning things around today.

Happy woman

1. Embrace Virtual Communities

Just because you’re physically at home doesn’t mean you have to be disconnected from the world. There are countless online communities filled with people who understand exactly what you’re going through.

Platforms like Reddit, Facebook, and specialised forums have groups for every condition imaginable, where members share advice, vent, laugh, and support each other. Consider joining a few of these groups and participate in discussions. You don’t have to post right away if you’re feeling shy—just observing conversations can make you feel less alone.

And if you’re up for it, virtual support groups via Zoom or Discord offer face-to-face (well, screen-to-screen) interactions, which can be incredibly comforting. The above 2 options, while not the answer to everyone's problem its better than being in a Facebook group.

Pro Tip: Start with searching for specific groups related to your condition, like “Autoimmune Warriors” on Facebook or subreddits like r/ChronicIllness. You’ll find people who understand your journey. Then, move the discussion to FaceTime or zoom.

2. Use Technology to Stay Connected

In today’s digital age, there are so many ways to stay connected without leaving the house. Set up regular video calls with friends and family. These virtual meet-ups don’t have to be long or exhausting—a quick 10-minute check-in can do wonders for lifting your spirits.

If you’re feeling up to it, plan a virtual game night. Platforms like Jackbox Games, Among Us, or even a good old-fashioned trivia night over Zoom can bring a sense of fun and connection back into your life.

Pro Tip: Schedule these calls during times of the day when you feel your best. That way, you’re more likely to enjoy them and feel uplifted rather than drained.

3. Develop a Daily Routine with Purpose

When you’re feeling miserable and stuck at home, it’s easy to fall into the trap of endless Netflix binges and scrolling through social media. While there’s nothing wrong with some downtime, having a routine can give your day structure and purpose, which is a great antidote to loneliness.

Start small by incorporating just one or two activities that bring you joy. This could be as simple as reading a chapter of a book, journaling your thoughts, doing a gentle yoga session, or even spending 10 minutes on a hobby you love.

Pro Tip: Try setting a daily intention in the morning, like “Today, I’ll do something that makes me smile.” It sets a positive tone for your day and gives you a gentle push to find those little moments of joy.

4. Explore Virtual Reality for Social Interaction

This one might sound a little out there, but hear me out! Virtual reality (VR) is not just for gamers anymore; it’s a gateway to immersive social experiences.

Platforms like VRChat, AltspaceVR, and Rec Room allow you to meet people from around the world in virtual environments, from a cozy coffee shop to a scenic mountaintop. You can engage in real conversations, play games, or even attend virtual events and meetups.

If VR isn’t an option, mobile games with social elements, like Words with Friends or Animal Crossing, can offer a similar sense of connection.

Pro Tip: VR headsets can be pricey, but there are budget-friendly options like Oculus Quest that provide a great experience. And many VR platforms also offer free apps, so you don’t have to break the bank to try it out.

5. Practice Mindfulness and Self-Compassion

Loneliness often amplifies negative feelings about ourselves. Practicing mindfulness and self-compassion can help you break this cycle and create a kinder, more loving relationship with yourself.

Start with a few minutes of mindfulness meditation each day, focusing on your breath or using a guided meditation app like Headspace or Calm. If meditation isn’t your thing, try mindful activities like colouring, reading, or even a slow, mindful walk around your home.

Self-compassion involves treating yourself with the same kindness and understanding as you would a good friend. When negative thoughts creep in, ask yourself, “Would I say this to someone I love?”

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Pro Tip: Keep a “positivity journal” where you write down three things you’re grateful for each day. It’s a small practice that can make a big difference in shifting your mindset.

5 F.A.Qs about loneliness and autoimmune diseases

1. Why does loneliness affect people with autoimmune diseases more intensely?

Autoimmune diseases often come with physical limitations, fatigue, and unpredictable symptoms, making it harder to maintain social activities and relationships. This can lead to isolation, causing loneliness to feel more intense.

2. What are some small steps I can take to feel more connected?

Start by reaching out to online communities, scheduling regular virtual or in-person meetups with loved ones, or even joining support groups designed for autoimmune warriors. Connection starts with small, manageable efforts.

3. How can virtual reality (VR) help reduce loneliness for people with autoimmune diseases?

VR offers immersive environments where you can interact with others in real-time without leaving home. Whether it's playing games, attending virtual events, or exploring new places, VR creates a sense of connection and adventure.

4. What should I do if I feel too tired or overwhelmed to socialise?

Listen to your body and practice self-compassion. Try low-energy social interactions like sending a text, engaging in a quiet online community, or watching a show with friends over a video call.

5. Can a therapist help with feelings of loneliness due to my condition?

Yes! Therapists can offer coping strategies for managing the emotional toll of loneliness and help you build confidence in connecting with others, even during difficult times.

Final Thoughts

Loneliness is a tough feeling, especially when compounded by the challenges of living with an autoimmune disease. But remember, you have more power than you think to change your situation.

By embracing virtual communities, using technology to stay connected, building a purposeful routine, exploring new ways to socialise, and practicing mindfulness, you can start to feel more connected and less alone.

Take it one step at a time, and know that every small effort counts towards a bigger change. You’ve got this!

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