Feeling Lonely? Try These 9 Helpful Tips

Loneliness isn’t just about being alone—it’s that heavy, hollow feeling of being unseen or out of sync with the world around you. You can feel it even in a room full of people, or while endlessly scrolling through social media, surrounded by online “connections” that don’t quite fill the void. And while it’s completely human to feel this way from time to time, lingering loneliness can take a toll on your mind and body.

If this sounds familiar, know this: you’re definitely not the only one. And there are gentle ways to start easing that ache. Here are nine down-to-earth tips to help you feel more connected—both with others and with yourself.

1. Reach Out to Someone You Trust

It can feel a little scary at first—especially when that inner voice insists no one wants to hear from you. But reaching out is often the most powerful first step. Even a quick text or short call to a friend, sibling, or coworker can be a lifeline.

Tip: Don’t stress over the “perfect” words. Something as simple as, “Hey, just wanted to check in—how’s it going?” can open up a meaningful moment.

2. Practice Mindfulness and Meditation

Mindfulness is like an anchor when your thoughts start to drift into self-doubt or rumination. When you’re feeling isolated, your brain might fixate on past regrets or imagined worst-case scenarios. Mindfulness helps you see those thoughts for what they are—just thoughts—and gently come back to the present.

Even a couple of minutes of slow breathing or a short guided meditation on self-kindness can help. Apps like Headspace or Insight Timer are great for beginners.

3. Get Moving

Physical movement changes your mood—literally. It releases feel-good chemicals like endorphins that can shift your whole outlook. Whether it’s a quick walk around the block, dancing around your kitchen, or a full workout, getting your body moving helps lighten the mental fog.

If you can step outside, even better. A few minutes of fresh air and sunlight can do wonders.

Related: 11 Easy Ways to Reduce Stress and Boost Happiness

4. Join a Group or Class (Even Virtually)

Shared interests are a great way to break the isolation. Whether it’s a book club, yoga class, online game, or a virtual art workshop, being part of a group with common passions can spark new connections.

Look for local events or online communities around something you genuinely enjoy. You might be surprised at how easy it is to find your people.

5. Volunteer Your Time

Helping others is one of the most underrated ways to feel better. Giving your time—whether at a food pantry, with a mentoring program, or at an animal shelter—brings a sense of purpose and belonging.

Bonus? Acts of kindness release oxytocin, the “connection” hormone, giving you an emotional boost in the process.

6. Create Something

Creative outlets give your feelings somewhere to go. Write, paint, cook, make music, plant something—whatever speaks to you. The act of creating is more important than the outcome.

No need to be a pro. It’s about expression, not perfection. Let your creativity be a form of self-care.

7. Establish a Daily Routine

When loneliness lingers, days can start to blur together. Creating a small, comforting routine can bring a sense of rhythm and purpose back into your day.

Try including simple rituals—like morning journaling, a short stretch, afternoon tea, or reading at night. These little moments can help ground you.

8. Limit Social Media Use

Endless scrolling can trick you into thinking you’re connected, but more often, it leaves you feeling worse. Seeing carefully curated versions of other people’s lives can amplify loneliness.

If social media starts to drain you, take a breather. Swap that screen time for something that fills you up—a real phone call, a walk, or even a moment of silence.

Related: 12 Brain-Damaging Habits To Stop Doing Now

9. Talk to a Therapist or Counselor

Sometimes the weight of loneliness is too much to carry alone. Talking to a mental health professional can help you get to the heart of what you’re feeling and offer real tools for healing.

There’s no weakness in asking for help—it’s actually a sign of strength. And with online therapy options, support is more accessible than ever.

Final Thoughts

Feeling lonely doesn’t mean you’re broken—it means you’re human. It’s a gentle nudge from your inner world, asking for connection. And while it can hurt, it can also open the door to deeper understanding, both of yourself and others.

Start small. Pick one or two tips that feel doable, and take that first step. The road to feeling connected again doesn’t require a huge leap—just a little movement forward.

And above all, remember this: you’re never truly alone in how you feel.