How to Beat Loneliness: 10 Ways to Relieve Loneliness

Ever felt like everyone’s moved on without you?

I’ve been there — friends caught up in their own lives, no messages, no calls. Sometimes, I even pull away myself, not really sure why.

It’s easy to think, “Maybe no one really cares,” but the truth is, everyone feels lonely sometimes. And most of the time, it fades once we reconnect with people we care about.

But what if it doesn’t?

Chronic loneliness — when that empty feeling sticks around — can quietly damage your mental and physical health, your relationships, even your career.

Let’s talk about how to spot it, understand where it’s coming from, and what you can actually do about it.

Related: Do Most People Just Seem Happy? Unmasking Smiling Depression

What is Loneliness?

The American Psychological Association defines loneliness as the "emotional distress that results when your inherent needs for intimacy and companionship are not met."

In simpler terms, loneliness is your body’s way of telling you that your social relationships are lacking.

Just like you get hungry when you don't eat or tired when you don't sleep, you get lonely when your social activities, interactions, and relationships fall short of your expectations.

Everyone, regardless of age, sex, or background, gets lonely sooner or later. In fact, 52 percent of Americans report feeling lonely at some point in their life.

Loneliness vs. Aloneness

Many assume that being around others will cure loneliness. But it's not that simple. You can feel lonely in a crowd or content while alone.

Loneliness is an emotion; aloneness is a state.

Your response to solitude often depends on your personality. While some thrive on company, others — like introverts — may find solitude refreshing.

What Are Some Causes of Loneliness?

Loneliness doesn’t always wait for a specific age or stage of life — it can show up anytime your sense of connection or purpose is shaken.

Some common causes of loneliness include:

• Life transitions, like identity shifts during midlife
• Retirement or changes in daily routine
• Living alone or moving to a new place
• Career or school changes
• Breakups, divorce, or loss of a loved one
• Jobs that require long periods of isolation (e.g., offshore, night shifts, remote locations)
• Struggles to fit in at work or not working in a personality-aligned career
• Chronic illness, pain, or disability that limits social interaction
• Mental health conditions like anxiety or depression
• Feeling misunderstood or emotionally disconnected, even in close relationships (love languages may help)

Sometimes, it's not about being alone — but about feeling unseen, unheard, or out of sync with the people around you.

Signs of Loneliness

Loneliness doesn’t always feel like sadness. Sometimes it shows up in more subtle ways—through thoughts, behaviors, or patterns you barely notice. If you can relate to several of the statements below, there’s a good chance you’re feeling lonely, even if you haven’t realized it yet:

• "I feel like no one really understands me."
• "I spend most of my free time alone, even when I don’t want to."
• "I don’t have anyone I can talk to about my deeper thoughts."
• "I scroll through my phone hoping someone has messaged me."
• "I’m surrounded by people, but still feel disconnected."
• "I avoid social events because I feel awkward or out of place."
• "I feel like I have to pretend I’m okay when I’m really not."
• "I miss having someone I can truly be myself around."

If these statements resonate with you, it might indicate you are lonely, and it's time to take action.

10 Ways To Deal With Loneliness

Sometimes, our habits and routines quietly fuel loneliness and depression. Making a few intentional changes can ease symptoms and help you feel more connected.

Sometimes, our habits and routines quietly fuel loneliness and depression. Making a few intentional changes can ease symptoms and help you feel more connected.

1. Get a Pet

Pets offer comfort, routine, and companionship. They also give you more opportunities to interact with others, like during daily walks or vet visits.

2. Pick a Social Hobby

Join a club, take a class, or volunteer. Social hobbies are a great way to meet people and ease isolation. Even small interactions—like asking someone to pass the salt — can be the start of the connection.

Hobbies also reduce stress and support mental health.

3. Practice Self-Love

You can’t build strong relationships if you don’t first value yourself. Confidence attracts connection.

Take time to understand who you are and learn to love all parts of yourself. When you recognize your self-worth, it shows—and draws others in.

4. Spend Time in Nature

Walking in nature can calm your mind and reduce feelings of isolation. Even solo time outdoors can help you feel connected to something bigger than yourself.

5. Limit Passive Social Media Use

Endless scrolling can deepen loneliness. Try engaging more actively — send a message, leave a comment, or better yet, plan to meet in person.

6. Eat Healthy

Nutrition affects your mood. Since much of your serotonin is made in the gut, eating well can help you feel better emotionally — even when you're alone.

Avoid fried and sugary foods that drag your mood down. Instead, go for fruits, fish, and other mood-boosting options.

7. Make Small Talk with Strangers

Little conversations — a smile at a cashier, a compliment to a neighbor — can lift your spirits and slowly build your social confidence. These brief moments of connection matter more than you might think.

8. Exercise Regularly

Working out releases serotonin and endorphins, which elevate your mood and reduce stress. Plus, feeling physically stronger can boost your confidence and make socializing easier.

9. Try Co-Working Spaces

If you work from home, being around others in a shared space can help you feel less isolated — even if you’re not actively talking to anyone.

10. Prioritize Loved Ones

Make time for family and friends, even during busy seasons. Schedule regular dinners, call to check in, and don’t wait for others to reach out first.

These simple acts build bonds and help keep loneliness in check.

You May Like: What Can I Be Grateful for When I'm Down? Simple Gratitude Tips for Tough Days

Are You Chronically Lonely?

The biggest symptom of loneliness is feeling like you don't have people with whom you share a deep and meaningful connection. We all go through feeling lonely from time to time. But when a lack of social interactions impacts the quality of our life, especially for an extended period, it can be a cause for concern.

Various tools exist for measuring loneliness, but here are some of the most important warning signs that your chronic loneliness needs to be addressed:

• Sleep problems
• Apathy
• Impulse control problems like excessive shopping and eating
• Constant fatigue
• Chronic illness
• Alcohol abuse
• Mental health problems
• Extreme sadness
• Social isolation

If you recognize a number of these signs in yourself, you are at a high risk for depression and other mental health issues (regardless of whether you are lonely or not). 

We strongly recommend talking to someone, especially if you also have thoughts of self-harm. Health care providers, therapists, support groups, and crisis hotlines can help you get through it.

How to Overcome Loneliness: When Is It Time for Help?

The best way to overcome loneliness and fight depression is to identify the cause and root it out. If you can’t avoid being alone for long periods, take steps to do other things that bring joy to your life.

Do you feel misunderstood? Find a support group that understands your unique problems.

Do you struggle to make friends? Develop your social skills so that you can cultivate meaningful relationships.

If you don't know the root cause of your feelings of loneliness — especially if you are also experiencing another mental health condition like depression — talking to a therapist can help.

They will create a treatment plan and provide the professional support, structure, and accountability you need to make the necessary changes toward living a fulfilling life.