7 Ways to Feel Less Lonely

Research-Backed Ways to Feel Less Lonely That Actually Work!

Kelly Anderson, PhD & Nicoleia Haris, BA

Loneliness is more than just being physically alone. It’s a sense of disconnection that can creep in, even when surrounded by others. If you’ve been feeling isolated, you’re not alone. However, there are small, intentional actions you can take to make a meaningful difference in reducing loneliness. Let’s dive into seven evidence-based strategies that can help.

Foster a Sense of Purpose

Research shows that engaging in purposeful activities can significantly reduce feelings of loneliness. When we feel like we’re contributing to something meaningful, we’re more likely to experience connection and fulfillment. You could volunteer for a cause you care about, take up a creative project, or set a goal that excites you. Art is such a good way to take your mind off things for an extended time and has a physical outcome- creating something nice by directing time, effort, and energy into something (even if it isn't perfect you still put time into creating something for yourself or for someone you love) instead of time spent thinking about being lonely and sad. Whether you choose to mentor someone, help at a community event, or create something valuable for others, purposeful action can make a big impact.

Strengthen Existing Relationships

It’s not about how many friends you have but the depth of your connections. Investing in meaningful relationships can ease loneliness and provide emotional support. Try reaching out to a friend or family member and share a meaningful conversation. A handwritten note, thoughtful text, or even a short voice message can deepen your bond. Prioritize quality over quantity in your social interactions.

Practice Self-Compassion

Loneliness often brings self-critical thoughts that make isolation worse. Practicing self-compassion can help you respond to those feelings with kindness instead of judgment. Practice mindfulness by acknowledging your emotions without judgment. Use affirmations like, “It’s okay to feel lonely, this is a human experience,” to remind yourself that your feelings are valid and temporary. Speak to yourself the way you would a loved one who was feeling lonely. By being gentler with yourself, you can reduce judgment which only serves to make you feel worse. In addition to affirmations, doing something that makes you feel good about yourself to counteract the feelings of judging yourself/bad self-talk. For example, going to the gym/working out to give yourself a boost or listening to music that puts you in a good mood or has empowering lyrics

Leverage Technology for Connection

While technology often gets a bad rap, it can also be a powerful tool for reducing loneliness. Virtual connections and online communities are lifelines for many, especially those who find in-person interaction challenging. Join an online group or forum based on your interests, like a book club, fitness community, or hobby group. Apps like Meetup or virtual events on platforms like Zoom can help you connect with like-minded individuals.

Spend Time with Pets or Animals

Interacting with animals has been shown to boost mood and reduce loneliness. Their unconditional affection and presence can provide comfort and joy. Spend time with a pet, visit a friend’s furry companion, or volunteer at an animal shelter. If you’re not ready for a pet, consider pet-sitting, fostering, walking a friend’s dog, or visiting a local animal therapy program.

Develop Emotional Regulation Skills

Difficulty managing emotions can amplify feelings of loneliness. By building emotion regulation skills, you’ll feel more resilient and equipped to navigate tough moments. Practice grounding techniques like deep breathing or journaling to help process your emotions. Even naming what you’re feeling (“I feel lonely right now”) can provide clarity and reduce overwhelm. In addition to affirmations, try doing something that makes you feel good about yourself to counteract the feelings of judging yourself/negative self-talk. For example, going to the gym/working out to give yourself a boost or listening to music that puts you in a good mood or has empowering lyrics

Engage in Group Activities

Shared activities are a proven way to foster connection and reduce isolation. Whether in-person or virtual, joining a group can create a sense of belonging. Look for a low-pressure class or activity that interests you, like a yoga session, crafting workshop, or community event. You don’t need to make instant friends, just being part of something bigger can be enough!

A Final Thought

Loneliness is a tough emotion, but it doesn’t have to define your experience. Small, intentional actions can create a ripple effect of connection and relief. If loneliness feels overwhelming, therapy can provide the tools and support you need to reconnect with yourself and others.