How to Stop Feeling Lonely

Feeling lonely can be overwhelming, but it’s a natural part of life. Discover practical ways to reconnect, lift your mood and feel more supported

CREDIT: This is an edited version of an article that originally appeared in BBC.

Loneliness can feel heavy and isolating, making it easy to believe that nobody truly understands. Yet loneliness is a natural part of life, and there are many ways to work through it and regain a sense of connection:

Start Small Conversations with Others

Speaking to strangers can be intimidating, but it does not need to be deep or personal. Brief exchanges – about the weather, a shared commute, or a local event – can create small but meaningful connections.

These moments aren’t necessarily meant to build long-term friendships. Each interaction serves as a reminder of shared humanity and helps alleviate the feeling of being entirely alone. Even tiny, casual conversations can improve mood and reinforce social presence.

Join a Social Club or Explore New Hobbies

While this might sound like a cliché, joining a club or trying a new activity can help reduce loneliness, especially if social interactions are limited.

For those who feel nervous about talking to strangers, choose activities where interaction happens naturally alongside the task, such as craft classes, sports groups, choirs, or volunteering. Selecting something that genuinely interests a person increases the likelihood of meeting others with shared passions, making conversations easier and more meaningful.

Find absorbing Activities or Dedicate Time to Work, Study, or Hobbies

Loneliness is often temporary, arising during periods of change or transition. Engaging in activities that fully capture attention can help distract from painful feelings until they naturally ease.

Activities that are immersive enough to make time seem to fly can induce a state known as “flow,” which has been shown to improve well-being, provide a sense of accomplishment, and temporarily lift the mind out of feelings of isolation. Even small creative projects, reading, or focused work can make a noticeable difference.

Talk to Friends or Family About How You Feel

Opening up about loneliness can feel daunting, particularly if it is ongoing. Many people hesitate because they fear being judged or misunderstood.

However, sharing feelings with trusted friends or relatives often leads to support, understanding, and validation. It can relieve emotional pressure and provide perspective, reminding someone that they are not alone. Even if difficult at first, these conversations are a critical step toward reconnection and emotional relief.

Shift Thinking Toward a More Positive Perspective

Loneliness does not indicate a lack of social skill. What can be helpful is developing strategies to cope with social anxiety, negative self-talk, or the fear of rejection.

Focusing on what can be controlled, such as setting small social goals or reminding yourself that periods of loneliness are often temporary, can help reduce mental pressure. Over time, emotions shift naturally, and feelings of isolation can diminish.

Balance Solitude and Social Engagement

It’s also important to respect personal needs for alone time. Being alone can be restorative and help reflect on personal goals, but combining this with moments of social engagement creates a healthier balance. Over time, this balance can reduce the intensity of loneliness and improve overall well-being.

Loneliness is a part of life that everyone experiences at some point. By engaging in absorbing activities, exploring new social opportunities, shifting thought patterns, making small connections and reaching out to trusted individuals, it’s possible to feel more connected, supported and resilient.