The two states can look identical from outside and feel nothing alike. What separates them is whether the door opens from your side: chosen quiet can be ended whenever you want, and loneliness is the same room without that option. Naming which one you are in is not a small thing, because it changes entirely what would actually help.

Ask yourself which side the lock is on today. If you could end it easily and do not want to, the time is yours. If you could not, that is worth saying plainly to one person, and it is nothing you brought on yourself.