Have you ever noticed that the more isolated you are, the worse you feel? It’s not just in your head—social interaction plays a huge role in how our nervous system functions, and for those dealing with Long COVID, FND, ME/CFS, Fibromyalgia, or other conditions rooted in nervous system dysregulation, isolation can be a major roadblock to recovery.
How Does Isolation Affect the Nervous System?
Think of your nervous system like a seesaw. On one side, you’ve got the fight-or-flight response (your sympathetic nervous system), and on the other, you’ve got rest-and-digest mode (your parasympathetic nervous system). When you're socially connected in a positive way, your body gets a little boost in calming neurotransmitters that help keep the seesaw balanced. But when you're isolated? The fight-or-flight side gets heavier, pushing your body into a stressed-out state.
For people with nervous system dysfunction, this imbalance is even more pronounced. An already overactive stress response can lead to symptoms like fatigue, tremors, and post-exertional malaise (PEM), just to name a few. Prolonged loneliness has even been shown to increase stress hormones and decrease vagal tone, making it even harder for the body to shift into a state of healing.
The Emotional Toll of Isolation
Ever felt like nobody understands what you're going through? That in itself is exhausting. Many people with Long COVID, ME/CFS, and similar conditions experience anxiety, depression, and frustration due to a lack of social interaction and support. Studies show that loneliness can increase inflammation and cortisol levels—two things that you definitely don’t need more of!
Why Does Social Interaction Help?
When we spend time with people (even virtually!), our brains release dopamine and oxytocin—two powerhouse chemicals that regulate mood and motivation. Without them, fatigue and brain fog can spiral, making it even harder to engage in social activities. It’s a classic vicious cycle: isolation leads to worsening symptoms, which then makes socialising even harder. Sound familiar?
The Right Kind of Socialising for Nervous System Regulation
It’s all about gentle exposure. If your nervous system is hypersensitive, safe and controlled social interactions can actually help your body recalibrate. However, trying to explain your symptoms to argumentative or confrontational people can be overwhelming and add more stress to your system. That’s why it’s important to focus on relaxed, joyful social situations that feel safe and supportive.
What About Support Systems?
One of the biggest challenges of isolation is losing access to support—both emotional and practical. Whether it's someone to talk to, help with meals, or just feeling understood, support networks can take a huge weight off your shoulders.
How Doing Physical Activities with a Friend Can Lessen Stress on the Nervous System
Engaging in physical activity can be daunting when you have a hypersensitive nervous system, but doing it with a friend can make all the difference.
When you exercise or engage in gentle movement with someone you trust, your body releases oxytocin, which dampens the stress response. This helps shift your nervous system toward a more balanced state, reducing the likelihood of overexertion triggering symptoms. A supportive friend can also help with pacing, ensuring you don’t push yourself too hard and end up in a crash.
Additionally, movement becomes less about effort and more about enjoyment when done socially. Whether it’s a short walk, light stretching, or even sitting in nature together, the social connection enhances the experience and provides a sense of safety—crucial for calming an overactive nervous system.
How Connection Shapes Recovery
Reconnecting with others doesn’t have to mean jumping straight into social events or draining interactions. Even the smallest moments of connection—laughter, understanding, or simply knowing someone is there—can shift how the nervous system responds to the world.
Social bonds aren’t just emotional; they’re biological. A regulated nervous system thrives in safe, meaningful connection. It’s not about how much you socialise, but about the quality of the connections that support you along the way.
The Power of Connection in Healing
Recovery is multifaceted—it’s rarely about just one thing. It’s about bringing together a range of habits that support your nervous system, from nutrition and pacing to brain training and social connection. While neuroplasticity exercises help rewire the brain, positive social interactions are a form of retraining too.
They show your nervous system that connection can be safe, joyful, and even calming, rather than something to brace against.
Isolation can keep you stuck in a cycle of stress and worsening symptoms, but safe, meaningful social experiences help shift your nervous system into a state of healing. Engaging with others—even in small, low-energy ways—can reinforce this shift, helping to balance the nervous system over time. A simple message, a short walk with a friend, or even virtual support can provide the reassurance your body needs.
If isolation has been weighing you down, consider taking small steps to reconnect. Just as brain training helps rewire your nervous system, positive social experiences can strengthen those changes, making recovery feel a little lighter—and a lot more hopeful.
References
Loneliness and Stress Response: Studies have shown that loneliness can increase stress hormones and decrease vagal tone, exacerbating nervous system dysfunctions. ScienceDirect
Social Interaction and Neurotransmitters: Engaging in social interactions leads to the release of oxytocin and dopamine, which play crucial roles in regulating mood and motivation. ScienceDirect
Isolation's Impact on Long COVID: Research suggests that factors such as isolation and immobility during lockdowns may contribute to prolonged symptoms in Long COVID patients by promoting systemic inflammation and nervous system stress. ScienceDirect
Physical Activity with a Friend: Participating in physical activities with a friend can stimulate the release of oxytocin, which helps reduce stress and promote relaxation by decreasing cortisol levels.
Support Systems and Emotional Well-being: Strong social support systems are associated with improved emotional well-being and can mitigate feelings of anxiety and depression. Psychology For
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