To deal with loneliness, start by reaching out to others. Talk to a friend, join a local group, or reconnect with someone you haven’t seen in a while. Even small social actions like saying hello or attending a community event can help you feel more connected.
Next, build daily habits that support your mental well-being. Set a routine, stay physically active, and try new hobbies. Writing in a journal, practicing mindfulness, or volunteering are great ways to boost mood and reduce feelings of isolation over time.
If loneliness feels overwhelming or lasts for weeks, consider talking to a professional. A doctor, counselor, or helpline can guide you through support options. Getting help is a healthy step that shows you’re taking your feelings seriously.
What Is Loneliness?
Loneliness means feeling like you don’t have strong social connections, even if people are around. It’s not just about being alone—it’s about feeling alone. Someone can be surrounded by friends or family and still feel disconnected or unseen.
There are two main types of loneliness:
- Short-term loneliness happens during life changes like moving to a new school, starting a new job, or going through a breakup. These moments can make you feel left out or like no one understands you.
- Long-term loneliness lasts for weeks or months. It can happen when people feel stuck, isolated, or believe no one truly cares about them.
Loneliness is different for everyone. Some people might feel it when they’re physically alone. Others might feel it when they don’t feel emotionally close to anyone. It’s about the quality of relationships, not just the number of them.
Why Does Loneliness Matter?
Loneliness affects more than just your mood—it can hurt your body and mind. When someone feels lonely for a long time, it can lead to serious health problems.
People who feel lonely are:
- More likely to feel depressed or anxious
- At higher risk of heart disease and high blood pressure
- More likely to have trouble sleeping or feel tired all the time
- Less likely to eat well or stay active
Researchers say that long-term loneliness can be as harmful as smoking 15 cigarettes a day. That’s because loneliness causes stress, and too much stress can weaken your immune system. It can even make you more likely to get sick.
Loneliness also makes it harder to think clearly or stay motivated. It affects school, work, and relationships. People who feel lonely may start to avoid others, which makes them feel even more alone.
Who Experiences Loneliness?
Anyone can feel lonely, no matter their age or background. But some groups are more likely to feel it often.
People who may feel lonely include:
- Older adults – Especially those who live alone or have lost a partner
- Young people – Many teenagers and young adults feel left out or misunderstood
- Carers – People who take care of someone else may not have time for their own social life
- Newcomers – Moving to a new place, school, or country can make someone feel disconnected
- People with health problems – Physical or mental health issues can make it hard to connect with others
- Marginalized groups – People who feel judged for their race, gender, disability, or beliefs may feel isolated
Big life changes can also trigger loneliness. Losing a job, retiring, or going through a breakup can all leave people feeling emotionally alone.
15 Practical Ways to Cope With Loneliness
There are many simple actions you can take to feel less lonely. These steps help you connect with others and improve your mood. You don’t need to try all of them—start with what feels doable.
Connect with people:
- 1. Call a friend or family member – A short talk can lift your mood.
- 2. Join a group or class – Try a hobby group, sports team, or book club.
- 3. Talk to someone you trust – Sharing how you feel helps you feel heard.
- 4. Say hello to neighbors or classmates – Small chats build social habits.
- 5. Reconnect with old friends – Reach out to someone you haven’t spoken to in a while.
Be active and engaged:
- 6. Volunteer for a cause you care about – Helping others builds new bonds.
- 7. Take a walk in your area – Being outdoors boosts your mood.
- 8. Try a new activity – Painting, cooking, or dancing can spark joy.
- 9. Visit a community center or youth hub – These places often host free events.
- 10. Spend time in public spaces – Libraries, parks, or cafes can make you feel less alone.
Use digital tools wisely:
- 11. Join an online support group – Many apps and websites help people connect.
- 12. Set up regular video chats – Staying in touch feels more real with face-to-face talk.
- 13. Limit scrolling time – Passive browsing often makes loneliness worse.
Take care of your mindset:
- 14. Keep a journal – Writing your thoughts helps you process feelings.
- 15. Set a small goal for each day – Achievements build confidence and routine.
Long-Term Strategies to Prevent Loneliness
Short-term actions help, but long-term changes make a bigger difference. These habits can help you feel more connected and confident over time.
Build a steady routine:
Having a daily rhythm gives your day purpose. Try to wake up, eat, and sleep at the same time. Add time for social activities and self-care into your week.
Work on stronger connections:
Focus on building quality, not quantity. Deepen one or two friendships by spending more time together or being more open in conversations.
Set social goals:
Challenge yourself to reach out once a day, join a club, or attend one event a week. These small steps lead to real connections over time.
Practice self-compassion:
Don’t blame yourself for feeling lonely. Remind yourself that this feeling is common and can improve with time and effort.
Enjoy your own company:
Learn to be okay with being alone sometimes. Try solo hobbies like reading, drawing, or walking. These help you feel calm and more independent.
Be patient with the process:
New habits and friendships take time. Celebrate small wins—like saying hi to someone or going to a group for the first time.
When to Seek Professional Help
Sometimes, loneliness doesn’t go away on its own. If it starts to affect your health, mood, or daily life, it’s time to reach out for professional support.
Signs that you might need help:
- Feeling lonely for weeks or months without change
- Losing interest in things you usually enjoy
- Feeling hopeless, anxious, or very down
- Having trouble sleeping, eating, or focusing
- Thinking that life doesn’t matter or feeling like giving up
Who you can talk to:
- Your doctor (GP) – They can check your health and refer you to mental health services
- A school counselor or social worker – If you’re a student, this is a safe first step
- A psychologist or therapist – They can help you understand your feelings and find ways to cope
- Helplines – You can call or text mental health services if you need to talk quickly and privately
Asking for help is a strength. It means you care about your well-being and want things to get better. Professionals are trained to listen and support you without judgment.