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Solitude: Sanctuary or Prison?

solitude, Loneliness

Have you heard the name Ernest Hemingway? He was an icon of 20th-century literature.

He lived a life full of adventures, wars, travels, and awards.

However, behind his fame and recognition, there lived a deep solitude.


In his Nobel Prize acceptance speech in 1954, he confessed:

"Writing, at its best, is a lonely life. Organizations for writers relieve the writer's loneliness, but I doubt if they improve his writing… if a writer is any good, he must face eternity—or the lack of it—each day."

For Hemingway, solitude was part of the creative process, but also a persistent shadow.

In his later years, amid electroshock treatments, emotional isolation, and mental health struggles, that solitude ceased to be inspiring and became destructive.

In 1961, Hemingway took his own life.


In the previous article — Emotions: Your Electrifying Messengers — I explained what happens when we don’t know how to regulate our emotions.

When they get out of control, they can cause emotional disorders and great distress.

This is the case with solitude: it can be a source of growth… or an abyss if it becomes chronic and unmanaged.


What is solitude really?


The Oxford English Dictionary (OED) defines it as the " State of being or living alone; loneliness, seclusion, solitariness (of persons)."

However, the experience goes far beyond a definition.

Solitude is not simply being alone.


It is feeling disconnected, even in the middle of a crowd.

It's that sense of emptiness that whispers: “Something in me is not right.”


When solitude combines with unresolved trauma, external pressures, or mental health disorders, it can be devastating.

It’s not just the absence of company, but the persistent feeling of emotional disconnection, even in an active life.


That form of solitude can lead to clinical depression, hopelessness, and in extreme cases, suicide.

Paradoxically, we live in the most connected era in history… but also the loneliest one.


A 2021 study from the Harvard Graduate School of Education revealed that more than 36% of young adults in the U.S.A. Frequently feel deeply lonely.


And in 2023, the World Health Organization (WHO) declared solitude a global public health priority, with effects comparable to the main risk factors for physical and mental health.


How does solitude affect your body and mind?


A study published in Nature Neuroscience (Spreng et al., 2023) found that people who experience solitude show structural alterations in 11 regions of the brain, including lower gray matter density and less efficient neural connections.


Among the most affected areas are:

  • The hippocampus, related to memory and emotional regulation, which shows functional deterioration.

  • The amygdala, which becomes hyperactive, increasing threat perception and social anxiety.

  • The default mode network, responsible for self-reflection, which shows disorganized patterns in lonely individuals.


Some physical and emotional effects of chronic loneliness:

  • Increases the risk of dementia by 31% and mild cognitive impairment by 15%.

  • Raises cortisol levels (the stress hormone) and contributes to inflammatory processes.

  • Affects sleep quality, causing insomnia and frequent awakenings.

  • Weakens the immune system, making recovery harder.

  • Increases the risk of premature death at a rate comparable to smoking 15 cigarettes a day (Holt-Lunstad et al., 2015, Perspectives on Psychological Science).


Imposed vs. Chosen Solitude


When it is voluntary and temporary, solitude can be deeply nourishing.

Many people have sought solitude as a path to clarity, introspection, and creativity. Even Hemingway, in his best moments, found his most powerful voice in silence.


Chosen solitude restores, clarifies, stimulates creativity and reflection.

It can foster authenticity, give you calm, and help you reconnect with your essence.

The good news is that there are practical and effective tools to reconnect, heal, and transform that experience.


How to Turn Solitude into an Ally


1. Meaningful ConnectionsIt's not about having hundreds of contacts, but building deep relationships.

Three or four genuine emotional bonds can protect your mental health more than any social network.


2. Reduce Screen Time

Studies have shown that cutting just 30 minutes a day on social media significantly improves mood and reduces the feeling of isolation.


3. Meditate, Write, Walk

Dedicate time to introspective activities.

Well-managed silence can become fertile and boost your creativity.

You can start with a self-reflection journal or a drawing kit, both of which support that moment of reconnection with yourself.


4. Seek Professional Help

Psychotherapy, support groups, guided mindfulness… You’re not alone in this. Talking about it can be the beginning of your liberation.

And if you notice that your solitude has deeper or past roots, don’t be afraid to explore your wounds.

Healing them is also an act of self-love.


5. Learn to Enjoy Yourself

Enjoying your own company is one of the most powerful forms of emotional freedom.

Watching a movie alone, eating in silence, having a coffee with yourself, writing, creating… that’s not emptiness: it’s a reunion.

Solitude is not always your enemy.

Sometimes it feels uncomfortable, and that can trigger distorted thoughts: “What’s wrong with me?” But being with yourself is not a punishment, it’s an opportunity.


As Hemingway said, each day invites you to face eternity or its absence.


The question is: what are you going to build in that silence?


D.A.R.A


This article is for informational and educational purposes only. It does not replace professional psychological care. If you need help, consult a certified specialist. In case of emergency, seek immediate attention in your area. Legal Notice

References:


  • Holt‑Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352


  • Spreng, R. N., Dimas, E., Mwilambwe‑Tshilobo, L., Dagher, A., Koellinger, P., Nave, G., … Bzdok, D. (2023). Neuroanatomical correlates of social isolation. Nature Neuroscience, 26(8), 1234–1242. https://doi.org/10.1038/s41593-023-01234-5


  • Heng, V., Zigmond, M., & Smeyne, R. J. (2023). Neuroanatomical and neurochemical effects of prolonged social isolation in adult mice. Frontiers in Neuroanatomy, 17, Article 1190291. https://doi.org/10.3389/fnana.2023.1190291





  • American Psychological Association. (2021). Trauma and social disconnection [Informe]. APA.


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