What’s the link between PTSD and isolation?

PTSD is a mental health condition that can develop after someone experiences a traumatic event. While it can affect people in different ways, many people with post-traumatic stress disorder experience loneliness. Research on the relationship between PTSD and social isolation is limited. 

However, there appears to be a link between a lack of social connection and worsened PTSD symptoms. This highlights the importance of having a strong support network throughout your recovery and accessing PTSD treatment that addresses loneliness.

Self-isolation vs. alone time

There’s a difference between PTSD-related social isolation and the natural need for alone time. There’s nothing wrong with being someone who enjoys solo endeavors or who prefers to limit group activities. Having a preference for solitude doesn’t mean you have a mental health condition.

However, PTSD can change how safe a person feels in the world and how comfortable they are around other people. For example:

• A veteran is easily startled by loud noises and sudden movements that remind them of combat. So they avoid loud, crowded spaces like shopping malls or big family gatherings.
• A teenager survived a school shooting in which several classmates were killed. They’re terrified of experiencing another shooting, so they request to be homeschooled even though it means they will no longer see their friends each day.
• After a recent natural disaster, a young man feels emotionally numb, almost like he’s not attached to his body. This sensation makes it hard to connect with other people — even friends and family — so he begins spending more time alone. 
• A first responder recently witnessed a horrific scene, and they can’t seem to stop thinking about it. They begin calling in sick frequently and stop attending social gatherings with colleagues.

Why post-traumatic stress leads to isolation

There are many reasons why people with PTSD might self-isolate. They might feel ashamed of their symptoms or worry that they’re constantly in danger of experiencing trauma again. So, in response, they may start self-isolating due to the intense anxiety they feel in social settings or environments they can’t control. 

In other words, social isolation is often an attempt to manage the uncomfortable symptoms of PTSD. But unfortunately, isolation can lead to loneliness, which can prevent a person from healing and may even make PTSD symptoms even worse. 

How to stop isolating yourself 

Most people with PTSD require ongoing care to maintain their mental health. This typically involves trauma-informed therapy and, in some cases, medication. It’s important to work with your provider to determine an approach that works for you. 

However, while not a replacement for professional help, self-care is an important part of recovery, no matter your diagnosis. If you have PTSD and you’re struggling with self-isolation, here are some individual strategies that may help:

• Take it slow. If you’ve been spending most of your time alone, don’t try to become a social butterfly overnight. Look for opportunities to spend time with other people in limited ways at first so you don’t get overwhelmed. 
• Give back. Volunteering can be a great way to build connections with people who have similar interests and values. For example, maybe you’re an animal lover or a veteran. You could volunteer at an animal shelter or with an organization that supports military members and their families.
• Get moving. Doing a group physical activity like recreational sports or joining a walking club can allow you to spend time with others. But because you’re moving your body, you don’t need to maintain eye contact or sustain long conversations. You can be around other people without having to engage directly the entire time.
• Join a support group. There are many PTSD support groups you can attend either in person or online. Sometimes, just hearing from others who are experiencing similar challenges can help you feel less alone. You might also learn some new coping skills you can practice yourself.
• Limit your screen time. Social media can be a great way to keep in touch, especially across the miles. However, spending too much time online can negatively affect your ability to spend time with others in real life.
• Practice mindfulness (or other stress-management techniques). Mindful activities like journaling, breathing exercises, and grounding exercises can help you manage anxiety in social settings. 
• Have patience. Remember, learning to manage your PTSD symptoms is a gradual process. If you’re struggling with loneliness right now, try to have patience with yourself and remember that you’re not alone. With the right support, things can get better in time.
• Ask for help. Sometimes it can be hard to admit when we’re suffering. But speaking up and asking for help can make a world of difference and help you overcome loneliness. Try talking to a friend, loved one, provider, or anyone you trust about what you’re going through.

Find care with Rula

Trauma can make it difficult to feel safe in the world and with other people. This can cause acute anxiety in group settings or public spaces. In response, many people with PTSD begin avoiding social activities and environments they can’t control, becoming more isolated. Social isolation, though, can worsen PTSD symptoms and negatively impact recovery. 

With the right support, you can learn to manage your PTSD and improve your ability to foster meaningful connections with others. When you need trauma-informed support for your mental health, know that help is just a few clicks away. With Rula’s network of over 10,000 providers, you can find a therapist who takes your insurance and schedule your first live-video appointment for as soon as tomorrow.

Find a therapist with Rula