Almost everyone feels lonely sometimes. Loneliness is the gap between the connection you have and the connection you want, and it can show up even when you are surrounded by people. About 1 in 3 adults in the U.S. report feeling lonely, so if this is you, you are far from the only one.
We put this guide together to share ten practical ways to feel more connected, along with a look at why loneliness matters for your health and when it can help to talk with someone. You do not have to try all ten. Think of them as options you can pick from, based on what feels doable right now.
What Is Loneliness?
Loneliness is the feeling of being disconnected from others, or the sense that your relationships are not as close as you would like. It is not the same as being alone. You can enjoy solitude and feel content, or you can feel lonely in a crowd. Loneliness and isolation are related but different. Isolation means having few social contacts, while loneliness is how you feel about the connections you have.
Feeling lonely now and then is a normal part of being human. It tends to come and go, and it often grows during big changes, such as moving to a new city, starting or leaving a job, a breakup, or losing someone you love.
Why Does Loneliness Affect My Health?
Loneliness does more than feel bad. Over time, ongoing loneliness and social isolation are linked to a higher risk of several serious health conditions, including heart disease and stroke, depression and anxiety, type 2 diabetes, and cognitive decline later in life. Building connection, on the other hand, tends to protect both your body and your mind.
This is not meant to worry you. It is a reason to be gentle with yourself and to treat connection as part of caring for your health, in the same way you might think about sleep or movement.
10 Ways to Cope with Loneliness
Loneliness can feel stuck, but it usually responds to small, repeated steps. Below are ten to consider, and you can start with whichever feels easiest.
- Name what you are feeling. Loneliness is a signal, not a flaw. Noticing it without judging yourself makes it easier to decide what to do next.
- Reach out to one person. You do not need a big social circle. A short text, a call, or coffee with someone who feels safe can make a real difference.
- Lean on the connections you already have. Regular contact matters more than grand gestures. A standing weekly call or a recurring game night helps keep bonds strong.
- Find people who share your interests. Clubs, classes, faith groups, and volunteer roles put you around others with common ground, which takes the pressure off small talk.
- Volunteer or help someone. Helping others can build purpose and connection at the same time, and it gives you a reason to show up.
- Get outside and stay active. A walk, a stretch, or time in nature can lift your mood and create small moments of contact. Staying active and connected supports your mental health, too.
- Be thoughtful about screen time. Online communities can help you feel less alone, though endless scrolling can make loneliness worse. Aim for real back-and-forth rather than passive feeds.
- Build a simple routine. When days blur together, a little structure, such as a morning walk or a regular class, can add rhythm and natural chances to connect.
- Treat yourself with the kindness you would offer a friend. Loneliness can fuel harsh self-talk. Speaking to yourself gently makes it easier to keep reaching out.
- Consider talking with a professional. If loneliness lingers or weighs on you, a therapist can help you understand it and build connection that fits your life.
When Should I Get Help for Loneliness?
Loneliness is usually temporary and eases as you build connection. Sometimes, though, it runs deeper or lasts longer, and that is a good time to reach out for support. A few signs suggest it may help to talk with a professional.
- It has lasted for weeks or months and is not lifting.
- It is affecting your sleep, appetite, or ability to get through the day.
- It comes with deep sadness, hopelessness, or feelings of worthlessness.
- It is leading you to pull away from people or activities you used to enjoy.
A therapist can help you understand what is driving the loneliness and find realistic ways to feel more connected. Feeling safe and understood by your therapist is one of the biggest factors in whether therapy helps, so it is worth finding someone who feels like a good fit.
Finding that person can take a little time. You can ask your doctor for a referral, check directories from trusted mental health groups, or use a free matching tool. We created Mental Health Match to make this part easier, and it is free to use. You answer a few questions about what you are looking for, and we connect you with therapists who fit your needs. Start here whenever you feel ready.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare professional about any medical concerns. If you are in crisis, please call or text the 988 Suicide & Crisis Lifeline at 988.
