How to deal with loneliness: Practical tips to help

Loneliness Awareness Week is an important reminder that loneliness is something many of us experience at different points in life and that it’s okay to talk about it. 

Loneliness doesn’t always mean being physically alone. The NHS defines loneliness as “the feeling we get when our need for social contact and relationships isn’t met.” It’s a deeply personal experience, and it can affect anyone. Whether you live on your own, work in a busy team, or are surrounded by others. 

The good news is that there are small, practical steps you can take to feel more connected. 

1. Start with small moments of connection 

Reaching out can feel difficult, especially if loneliness has been building over time. But connection doesn’t need to be big or overwhelming. A short message, a quick call, or a simple conversation can help you feel less isolated. It’s not about how often you connect, it’s about finding moments that feel genuine and meaningful. This can be the first step. 

2. Build connection into your routine 

Loneliness can feel more intense when your days lack interaction. Creating small, regular opportunities to connect with others can make a real difference. 

This could include: 

• Joining a local group or class that gets you around people. 
• Scheduling a regular catch-up with someone you trust. Having this protected space means you know you’ll be getting this element of connection in your day. 
• Spending time in shared spaces like cafés, gyms or community groups to feel immersed in community. 

Even small, consistent contact can help build a sense of belonging over time. 

3. Try something new. But gently 

When we feel lonely, it can be tempting to stay within familiar routines. Taking small steps outside your comfort zone can open up new opportunities for connection. It does not need to be a whole new social routine, or something huge to tackle. Giving yourself a small challenge, like going out to the shops and speaking with someone there, can slowly build you up to bigger interactions with deeper meaning. For example, a new hobby, volunteering or joining an online community with shared interests often make connecting with others feel more natural. 

4. Be kind to yourself 

It’s common for loneliness to come with unhelpful thoughts like “this is my fault” or “I should be better at this.” But loneliness is a normal human experience, not a reflection of your worth. Treat yourself with the same understanding and compassion you would offer someone else. Acknowledge how you feel, without judgement, and talk kindly to yourself.  

5. Focus on meaningful connection 

Having a few trusted relationships can be more valuable than having lots of social interactions. Pour your time and energy into the people who make you feel supported, listened to and understood. Making time for those connections on a regular basis can help reduce feelings of loneliness. 

6. Look after your overall wellbeing 

Your mental and physical health are closely connected. Small daily habits like getting enough rest, eating regularly, moving your body, and spending time outside can all support your mood. These foundations can also make it easier to reach out and connect with others as you will build up your own self confidence. 

7. Talk to someone if you need to 

If loneliness is starting to affect how you feel day to day, it can really help to talk things through. Having a safe, supportive space to share how you’re feeling can make it easier to find ways forward. You don’t have to wait until things feel overwhelming. Support can start with a simple conversation. 

Able Futures offers no cost, mental health support to help you feel well and stay in work. If you feel this is affecting how you show up, reach out to speak to our team today. 

This Loneliness Awareness Week, taking even one small step towards connection can make a difference. If you need support, reaching out could be the first step towards feeling more connected and having more good days.