How To Overcome Solitude Phobia? (4 Ways To Get Comfortable Spending Time Alone)
Spending some time alone can be a powerful experience in helping you grow as a person.
Only when you pause for a moment, that you’ll have the opportunity to examine the day’s events and learn from your experiences.
However, the idea of spending some time alone can be scary for some people.
Usually, these people would share some of the signs below:
- They think spending time alone is boring
- They feel uncomfortable with silence so they usually keep the TV or radio on for background noise when they’re doing things around the house or when they’re driving.
- They believe that being alone means that they’re lonely.
- They can’t enjoy doing activities such as going to the movies or shopping by themselves.
- When they have spare time, the last thing they would do is just sit and think, they’d likely make a phone call, send a text message, or scroll on social media.
- Meditating or taking a few minutes to write in a journal seems like a waste of time to them.
This article contains 4 simple ways to help you get comfortable spending time alone and overcome your solitude phobia.
Ready? Let’s get started!
Why We Avoid Being Alone?
1. Negative associations.
Being alone has developed negative associations in modern society. It is often portrayed negatively in cartoons and movies, suggesting that being alone makes you go crazy.
Parents would place their kids in time-outs as punishment. Even the term “solitary confinement” is associated with the worst-of-the-worst prison inmates.
All of this has created a pressure on us to keep our social calendar overbooked.
Even when we can’t spend time with others physically, with the advances in technology these days, you never have to be alone.
2. Problem avoidance.
Staying busy can serve as a good distraction from our problems.
By keeping your brain occupied, you’ll have little time to think about all the problems you don’t want to address.
Some people are terrified to be alone with their thoughts because they believe that if they had a few spare moments, they’d remember something sad, feel guilty about a past mistake, or worry about the future.
3. The pressure to be productive.
Spend some time alone is often viewed as a waste of time that otherwise could have been used to be more productive.
People usually don’t see much value in having alone time because it doesn’t produce immediate tangible results.
Some would even feel guilty whenever they’re not busy doing something.
4. Fear of loneliness.
Spending time alone is often confused with loneliness which is inaccurate.
If anything, many people would feel lonely even when they’re surrounded by others in a crowded room.
So while loneliness is a feeling of being disconnected, spending time alone is a choice to be alone with your thoughts.
Benefits Of Spending Time Alone.
Solitude has many benefits that are often ignored or minimized. Here are some of them:
- Solitude at the office has been linked to increased productivity according to a 200 study called “Cognitive Stimulation in Brainstorming”
- Spending some time alone increases your empathy toward others. In fact, when you spend so much time with your social circle, you might develop a “we vs. them” attitude which can cause you to feel less compassion for others.
- Solitude is good for your mental health. When you spend time alone, your ability to tolerate alone time increases. These solitary skills have been linked to increased happiness, better stress management, and general life satisfaction.
How To Get Comfortable Being Alone.
#1. Practice Tolerating Silence.
Many people are used to having a lot of noise surrounding them during the day in an attempt to drown out their thoughts.
Some would even fall asleep with a TV on for background noise. Bombarding yourself with constant noise in order to drown out your thoughts isn’t healthy.
In fact, taking the time to process your thoughts can help lower your stress level and improve your sleep.
Start practicing tolerating silence by taking some time alone to do the following:
– Set your goals for the future. Use your time alone to set goals for your future and to reflect on them every now and then.
Evaluate how you’re doing and think of any adjustments that need to be made.
– Write in a journal. Journaling helps you understand your thoughts better. This allows you to learn from your experiences and avoid repeating your past mistakes.
Journaling allows you to check in with yourself about how you’re feeling and detect any signs that things might not be going well and need a change. A 2017 research found that regularly noting feelings of gratitude in a journal leads to increased altruism.
#2. Incorporate More Quiet Time.
It’s easy to keep ourselves busy and stay connected to people all the time.
This connectivity whether it was physical or digital means that we have less time to be alone with our thoughts, which in order can increase our anxiety and stress level.
Start incorporating more quiet time in your day by doing the following:
- Turn off the TV or the radio when you’re not actually watching or listening.
- Go for a walk without your cell phone.
- Leave your phone in another room when you’re taking a break.
- Ride in the car without the radio playing.
#3. Go For A Date With Yourself.
The best way to make the most out of your alone time is to make it a choice.
People who live a busy life can benefit immensely from scheduling some time alone. They can come out better rested and recharged to face any upcoming challenges.
Apart from squeezing in a few minutes of alone time every day, you can schedule a date with yourself once every month at least.
Remind yourself that this is something you’re doing out of choice and not for lack of social relationships. You can go see a movie or take a solo weekend getaway, or you can simply relax at the spa.
Make sure you do something you enjoy. And even if you didn’t feel comfortable yet being alone, keep in mind that increasing your exposure to solitude will help you enjoy your alone time more in the future.
#4. Start Meditating.
Although meditation used to be associated with monks and hippies, it’s starting to gain more mainstream acceptance.
People are starting to acknowledge the powerful benefits meditation has on the brain and our overall health.
In fact, researches have shown that regions associated with learning, memory, and emotion regulation in the brain start to thicken after just a few months of meditation.
There several types of meditation you can start practicing. Choose what is right for you. You can start with five or ten minutes every day to help you calm your mind and gain more clarity.
Just like it’s important to spend quality time with your loved ones, it’s imperative that you spend quality time with yourself.
Apart from the clarity of mind and decreased stress and anxiety levels, that quiet time can provide, you also increase your ability in achieving your goals and attain personal growth.
Did I miss anything?
Now I’d like to hear from you.
Which techniques from today’s post are you going to try first?
Or maybe I didn’t mention one of your favorite techniques.
Either way, let me know by leaving a comment below right now!
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Portions of this article were adapted from the book 13 Things Mentally Strong People Don’t Do, © 2013 by Amy Morin. All rights reserved.