The American Psychiatric Association stated that more than 38% of Americans have mental health related goals for the 2026 new year based on a monthly survey poll (American, 2026). As everyone enters the new year and embarks on their 2026 goals, the team at AIM Counseling, Wellness, and Consulting want to bring up an important topic that relates to mental health goals; solitude versus isolation. Whether you consider your time alone well spent or avoid it at all costs, this article provides basic information that may help you determine if your time alone is serving you or hurting you. Ask yourself these questions:
➢ Do you enjoy spending time alone?
➢ Do you feel energized after alone time?
➢ What do you do when you’re alone?
➢ How much time do you spend alone compared to your time with others?
Solitude and isolation are two different experiences of alone time that are important to consider for your mental well-being.
How are solitude and isolation similar and different from each other?
Both solitude and isolation involve spending time alone and they both bring some level of comfort (Dickinson, 2025). However, solitude provides a level of comfort that benefits you long term while isolation provides temporary comfort that may leave you feeling worse about yourself long-term. Here are examples of solitude versus isolation:
| Solitude Example | Isolation Example |
| Noah is a pilot who spends every Thursday that he has off from work alone. He turns his phone on ‘Do Not Disturb’, works out, and enjoys cooking a new recipe for dinner. Noah has friends and family that he enjoys spending time with, but he chooses to spend time alone to gain mental clarity and peace that recharge him to socialize again. | Sarah is a marketing professional who manages several projects at her work at a time that requires her to work overtime most weeks. Sarah has declined invites to spend time with friends and family due to feeling overwhelmed with projects at work. Sarah chooses to isolate herself due to fear of falling behind at work and feeling emotionally drained at the end of each day. |
As you can see from the examples, Noah and Sarah both spend time alone, but their experiences are much different from each other. Solitude is considered a positive emotional experience that allows time to reflect on personal thoughts and feelings. Intentionally connecting with yourself allows the brain and body to feel restored, bringing forth mental clarity and a deep sense of peace within yourself.
Isolation on the other hand is often spent ruminating on negative thoughts and feelings or avoiding them all together (Dickinson, 2025). Isolation can be either voluntary or involuntary. Some individuals lack community to socialize with while others may choose to isolate despite
having community to spend time with. Individuals may isolate themselves due to life circumstances such as moving to a new place where they have not built connections with others. Others may isolate themselves from their established community due to working long hours, social anxiety, or changes in relationship dynamics. Either way, isolation is considered a negative emotional experience that leads to loneliness. Loneliness can significantly impact your self-identity and leave you craving connections with others. Experiencing loneliness during isolation is the barrier to the mental clarity and peace that chosen solitude provides.
What are the impacts of experiencing loneliness?
Loneliness experienced during isolation has been associated with poor overall health (Shankar, 2023). The entire world experienced this during the COVID-19 pandemic which led to forced social isolation. Many experienced a more sedentary lifestyle that led to adverse health issues. For example, several young adults experienced an increase in cortisol, the stress hormone, resulting in an increase in body mass index. Loneliness may appear as a mental health issue, however experts continue to suggest that mental health directly impacts physical health and vice versa. Experiencing loneliness due to social isolation can increase depression, anxiety, and suicidal ideation. Reducing loneliness can be done by balancing time spent with others while spending time in solitude rather than isolation.
What are the benefits of practicing solitude and how do you begin?
We have already defined solitude as a positive experience that provides clear thinking, self-reflection, and restoration. This is supported through several psychological studies including studies on adolescents which found that adolescents who spend a moderate amount of time alone tend to adjust more easily compared to those who don’t (Thomas, 2019). These adolescents experienced a decrease in self-consciousness, depression, and alienation along with an increase in concentration and GPA. Being in solitude reduces stress, enhances creativity, improves self awareness, enhances productivity, and regulates emotions (Mosunic, 2024). You may want to consider practicing solitude if you are experiencing feeling overwhelmed or irritated, you’re having trouble focusing, or your craving time alone.
While beginning practicing solitude, consider what seems realistic and compatible based off your personality and schedule (Mosunic, 2024). The amount of time spent in solitude looks different based on individual needs and lifestyle. For instance, if you’re introverted, you may need more time in solitude compared to those who are extroverted. Experts recommend 30 – 60 minutes a day. Consider personal interests and activities to enjoy during solitude or enjoy sitting in silence.
Here are a few calming activities to consider while practicing solitude that can be worked into a schedule:
★ Enjoy your morning coffee alone.
★ Read a book that interests you.
★ Take a mindfulness walk.
★ Practice yoga or stretching.
★ Start a craft project.
★ Cook a new or nostalgic meal.
★ Clean your space.
Solitude may be something you crave or dread, either way, research shows that spending time in solitude can have several positive impacts on your mental and physical health. This new year, consider ways in which you can be intentional about your time alone. It is important to keep in mind that solitude is only one way in which you can begin or continue to better your mental health. If you or a loved one are struggling, consider seeking help from a mental health professional. The team at AIM Counseling, Wellness, and Consulting offers a menu of mental health services that may be a great fit for your individual mental health needs. Please visit our website to learn more about services and to take the next steps towards taking control of your mental health:
https://aimcounselingflorida.com/
References
American Psychiatric Association. (2026). More Americans plan mental health resolutions heading into 2026. https://www.psychiatry.org/News-room/News-Releases/More Americans-Plan-Mental-Health-Resolutions-2026
American Psychiatric Association. (2024). New APA poll: One in three Americans feels lonely every week. https://www.psychiatry.org/news-room/news-releases/new-apa-poll-one-in three-americans-feels-lonely-e
Dickinson, A. (2025). Solitude vs. Isolation – An Introvert’s Perspective. YouTube. https://youtu.be/OQDCWIVOMOY?si=cxdIie8-gAkxfv5m
Mosunic, C. (2024). Benefits of alone time, and 5 signs you need more of it. Calm Blog. https://www.calm.com/blog/alonetime#:~:text=How%20long%20should%20you%20spend,you%20find%20the%20right%20balance
Shankar R.(2023) Loneliness, Social Isolation, and its Effects on Physical and Mental Health. Mo Med. 120(2):106-108. PMID: 37091945; PMCID: PMC10121112.
Thomas, V. (2019). Solitude as Medicine. Psychology Today.
https://www.psychologytoday.com/us/blog/solitude-in-a-social-world/201909/solitude-asmedicine