10 Things to Do When You Feel Lonely

In recent decades, loneliness has become more common in the United States, causing worry about its effects on our health and overall well-being. Many people now frequently feel lonely and lack meaningful social connections or close friends they can confide in. The global pandemic has only made things worse by enforcing greater social isolation, intensifying our feelings of loneliness and dissatisfaction.

Loneliness is more than simply being alone. In fact, solitude can sometimes be enjoyable and fulfilling, allowing us to recharge. While occasional bouts of loneliness are normal, they are not something to dismiss. Like other challenging emotions, it can be an indication that something is amiss and requires our attention and self-care. If loneliness becomes a chronic issue, it can have detrimental effects on our mental health.

Studies have shown that adults dealing with mental health issues are more than twice as likely to experience loneliness and face its related effects compared to individuals with strong mental well-being. Additionally, medical experts have observed that those who feel lonely tend to have elevated blood pressure, compromised immune systems, and heightened inflammation throughout their bodies.

If you find yourself grappling with loneliness and wondering how to address it, therapists, doctors, and researchers offer valuable strategies to cope with this emotion. Here are some of their recommended approaches:

Admit that you are lonely.

When it comes to addressing loneliness, take an honest look at what you're going through. Often, individuals tend to deny their feelings of loneliness or attribute them to anxiety or depression. Many people feel ashamed to admit their loneliness because they associate it with social isolation and a sense of being different from others. However, not acknowledging loneliness only postpones the opportunity to take action and make a positive change.

Talk to someone.

Even if you cannot meet your friends or family members in person on a regular basis, it is still possible to maintain a sense of closeness. Recent research from 2021 indicates that virtual interactions, especially when connecting with a larger number of people, can help alleviate loneliness and have positive effects on mental health. While sending a quick text or chat may seem convenient, do not underestimate the power of engaging in a conversation with someone.

Learn to be kind to everyone.

During moments of loneliness, it is natural to become absorbed in your own feelings of sadness. However, you can potentially shift your mood by redirecting your attention towards helping others. Engaging in acts of kindness not only has numerous benefits, such as fostering a sense of connection, but it is also often more appreciated than you might realize. Showing kindness brings about a positive feeling for both the recipient and the giver.

Have a pet.

Pets offer companionship and unconditional love, which can be particularly valuable for those facing isolation and experiencing feelings of loneliness. They can also facilitate connections with other people. For instance, taking walks in the neighborhood can lead to social encounters. In fact, a study discovered that individuals who walk dogs are often perceived as friendlier, which can enhance the chances of forming new connections.

Have a gratitude journal.

When experiencing loneliness, it is common to get caught up in negative thoughts and dwell on the gloomy aspects of life. To break free from that mindset, take a moment to jot down a few things you are grateful for. Consider elements such as your job, having a roof over your head, or a supportive family. Engaging in this practice will redirect your thoughts away from personal struggles and towards the people you care about and the positive aspects of your life.

Take a break from social media.

While social media may appear to be a convenient way to stay connected with loved ones, it can sometimes contribute to feelings of loneliness. When you're alone, witnessing others enjoying time with their romantic partners or families can evoke feelings of sadness. Remember that social media only presents a partial picture, and it's impossible to truly gauge what others are feeling without direct communication. It's also worth considering that some of those seemingly happy posts might be someone else's way of combating their own loneliness.

Try mindfulness meditation.

Although mindfulness meditation may not appeal to everyone, it has been found to effectively diminish feelings of loneliness. This could be attributed to its ability to help individuals embrace and accept negative emotions, recognizing that they are temporary experiences. By cultivating mindfulness, individuals gain the capacity to acknowledge and navigate their emotions in a more constructive manner, leading to a reduction in loneliness.

Take care of your body.

We often underestimate the profound link between physical and mental well-being. However, prioritizing the care of our bodies can significantly help alleviate feelings of loneliness. Engaging in regular physical exercise, for instance, can play a vital role in reducing loneliness by redirecting our focus away from repetitive and negative thoughts. Maintaining a nutritious diet is more likely to enhance our overall well-being and may even act as a preventive measure against depression. Additionally, ensuring an adequate amount of sleep brings forth numerous positive social outcomes, such as shielding us from the grip of loneliness.

Spend time with nature.

Spending time alone and taking walks in nature can also have a meditative effect, for it allows us to appreciate the abundance of life beyond human existence and our natural connection to it. Gardening and getting your hands in the soil can also have a therapeutic impact. A meta-analysis conducted in 2017 suggests that gardening can help alleviate symptoms of anxiety and depression, which are often associated with feelings of loneliness.

Seek help. 

It is important to be aware of when it may be necessary to seek help from a therapist. If you feel stuck and unable to overcome distorted thoughts about yourself, social anxiety, or other psychological obstacles that prevent you from having a fulfilling social life, therapy can be beneficial. Do not let loneliness linger and impact your well-being. Take proactive steps by reaching out to others or finding ways to comfort yourself.

If you are thinking of going to therapy to manage your mental health due to loneliness, visit Mindshift Psychological Services. You may check out their website or contact them at (714) 584-9700 to schedule an appointment.