Feeling lonely is something we’ve all experienced at some point in life, but for millennials, it often feels like an overwhelming and isolating weight. For many young adults, stepping into independence—whether for work, college, or personal growth—can provoke a sense of solitude, especially when living away from family and familiar surroundings. Loneliness isn’t just about physical isolation; the emotional disconnection makes it so impactful.
Statistics confirm that loneliness is a growing issue, with 36% of young adults in the U.S. reporting frequent feelings of loneliness. But while loneliness is common, it isn’t a permanent state. There are actionable strategies to help you cope when loneliness strikes, foster meaningful relationships, and build emotional resilience.
This guide will explore what to do when you feel lonely, how to combat loneliness, and ways to reframe and overcome it, providing both immediate relief and long-term solutions.
What to Do When You Feel Lonely
Loneliness doesn’t wait for the “right time.” It often hits when you least expect it. The good news? There are creative, effective ways to manage it in the moment.
Immediate Coping Strategies
- Call or Video Chat Someone You Trust
Reaching out to a close friend, family member, or a mentor can provide immediate relief. Sometimes, simply hearing a familiar voice can make you feel connected and understood.
- Check in on Long-Distance Loved Ones
Platforms like WhatsApp or FaceTime are great tools to send a quick note or have a meaningful chat with people you miss. Or consider joining a virtual community through apps like Discord, where shared interests bring people together.
Find Comfort in Activities
Engaging your mind and body can serve as a temporary distraction and mood booster.
- Immerse Yourself in a Hobby
Activities like painting, journaling, gaming, or even baking can help shift your focus. You don’t have to be an expert—what matters is the joy in doing something.
- Explore Social Opportunities in Your Neighborhood
Sign up for a local gym class, join a book club, or attend a movie night. These activities are excellent ways to engage with others who share your interests.
Connect With Your Community
Feeling part of a larger whole is incredibly powerful when battling loneliness.
- Join Clubs and Meetups
Whether it’s language exchange events or hobby-oriented gatherings like a knitting circle or hiking group, aligning your interests with an organized activity can be fulfilling.
- Volunteering
Helping others brings a sense of purpose. Volunteering in shelters, food banks, or animal care centers is not only rewarding but also offers social interaction.
How to Combat Loneliness
While immediate solutions provide relief, creating consistent habits can help address loneliness at its root.
Create Structured Routines
Establishing a routine creates stability and provides regular opportunities for social connection.
- Coffee Meetups
Schedule weekly coffee dates with coworkers, or plan recurring brunches with friends. These small connections leave a big impact on your mental well-being.
- Community Classes
Whether it’s yoga, dance, or learning a new skill, regularly attending classes allows you to form bonds with like-minded people.
Leverage Technology for Connection
Apps and platforms make finding new connections and maintaining old ones more accessible than ever.
- Meetup Groups
Explore Meetup to find interest-based events near you, whether it’s coding workshops or salsa lessons.
- Online Friendships
Discord and Bumble BFF cater to young adults seeking meaningful online interactions and friendships.
Engage Through Helping
Volunteering offers not just connection but also a chance to make a difference.
- Research shows that volunteering reduces loneliness by fostering social bonds and increasing happiness. Explore opportunities at shelters, charities, or community centers where you can contribute to a cause you care about.
How to Stop Feeling Lonely
Changing the way you view loneliness can have a lasting impact on your mental health. It’s about turning the negative into something constructive.
Seek Professional Help
Chronic loneliness can lead to deeper mental health concerns, like anxiety or depression. Therapy is an excellent resource to process these feelings and develop coping mechanisms.
- Teletherapy Options
Platforms like BetterHelp and Talkspace make professional help accessible and affordable, especially for those with busy schedules.
- Student Counseling
If you’re in school, don’t overlook free or low-cost mental health services offered on campus.
Reframe Loneliness
Loneliness doesn’t have to feel like a punishment—it can be filtered as an opportunity for growth.
- Focus on Solitude
Start journaling or meditating to understand your emotions better. Guided meditations, like those on Headspace or Calm, can help you process feelings constructively.
- Mindfulness and Gratitude
Take time to appreciate the small joys in everyday life—whether it’s a sunrise, your morning coffee, or a successful DIY project.
Prioritize Self-Care
Self-care helps you maintain a positive outlook and support your emotional health.
- Physical Well-being: Regular exercise, balanced nutrition, and sufficient sleep all play a role in combating loneliness.
- Relaxation Activities: Dedicate time to activities that recharge you, such as taking long baths, listening to music, or practicing yoga.
When You Feel Alone
Being alone doesn’t have to feel lonely. Fostering a positive relationship with solitude is a game-changer.
Alone vs. Lonely
It’s essential to acknowledge the distinction between being alone and feeling lonely. Alone time can be enriching when spent wisely.
- Try solo travel or exploring a passion project—it’s an experience that builds independence and rediscovery.
Use Alone Time Wisely
- Meditate or create a vision board to reflect on where you are and where you wish to go. Setting personal goals during your alone time boosts self-confidence and gives a sense of accomplishment.
How to Overcome Loneliness
Overcoming loneliness is about consistent effort and self-discovery.
Build a Support Network
Creating meaningful connections requires effort, but small actions can lead to profound relationships.
- Start by saying hello to a neighbor or striking up conversations at events. Even brief friendly exchanges can grow into lifelong friendships.
- Maintain close bonds through regular check-ins with family and old friends—they’re your foundation.
Self-Acceptance and Belonging
Finding people who appreciate the real you begins with self-acceptance.
- Actively seek spaces where you feel valued and welcomed, whether that’s a hobby group or an online community centered around shared interests.
Take Baby Steps
Overcoming loneliness is a gradual process built on small, consistent actions.
- Accept invitations, even if it’s just grabbing coffee or attending a casual hangout.
- Start conversations at work or events—you never know where a simple greeting might lead.
You’re Not Alone
Loneliness is a shared human experience, and like any challenge, it can be overcome with the right tools and mindset. Whether it’s reaching out to a friend, joining a group, or exploring solitude, there are endless opportunities to find connection and joy in your life.
You have the strength to overcome loneliness. Take it one step at a time, and remember, countless others are on this very same path. Share your thoughts in the comments, explore our additional self-help resources, or connect with peers in local support groups. Together, we’re stronger.