9 Tricks That Will Help You Deal With Loneliness

Loneliness. That quiet companion that often creeps up when we least expect it. In the book Together by Vivek Murthy, former U.S. Surgeon General, it’s stated that loneliness is “like hunger to the body – a signal that we need something essential for survival: connection.” And despite living in a time when we’re always within reach of messages, comments, and likes, so many people feel more isolated than ever before.

Perhaps you’re one of those who feels the emptiness during the holidays, at family gatherings, or even in everyday tasks. Loneliness doesn’t have just one face. It can be experienced by someone who lives alone or someone who is surrounded by people every day. No matter where this feeling comes from, one thing remains true: it can be faced. And not only that, we can grow from it.

In this article, I will share with you nine simple yet effective tips on how to cope with loneliness and create more connection – both with yourself and others.

Did You Know That We Each Respond to Loneliness in our Own Way?

Some people, who quickly recognize loneliness, turn to actions that restore their sense of peace and connection. They might take a long walk in nature, leaf through an inspiring book, or simply spend time with those who matter most to them. These are people who understand that loneliness is not the enemy – it’s just a signal that we need something more: a deeper connection with ourselves or those close to us.

But not everyone can act so quickly. Often, we don’t recognize the feeling of loneliness, and as a result, we run away from it – usually toward activities that distract us from our true feelings. We dive into hours of social media, Netflix marathons, phone games, or sometimes even overeating or unhealthy habits. At first glance, it seems to help, but the truth? These are just band-aids we apply over emotional wounds. Long-term, these solutions leave us feeling even emptier.

9 Tips on How to Cope with Loneliness

1. Join a Community or Start Volunteering

Loneliness often stems from a sense of alienation, so one of the best ways to cope with loneliness is to engage in a community or activity that inspires you. Think about: what did you enjoy doing in the past? Was it dancing, yoga, singing, drawing, cooking, or something else? What made you happy about it? If you’ve let that passion go, now is the time to revive it. Join a local group or class where you’ll find like-minded individuals – those who share your interests.

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If you feel you don’t have hobbies, volunteering is an excellent start. When you help others, you’re not only creating positive change in their lives, but also in your own. Volunteering provides a sense of purpose and deeper connection. Help in your local community, participate in environmental projects, or visit a senior home. When you feel gratitude and warmth from others, the emptiness of loneliness will begin to fade.

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2. Write Down Your Feelings

Loneliness is often masked by emotions we suppress. To learn how to cope with loneliness, it’s important to recognize these feelings and give them space. Journaling can be an incredibly healing process. Take a piece of paper or open a blank document on your computer and simply write.

Start with questions:

• How do I feel today?
• What is weighing on me the most?
• What do I want from this moment onward?

Writing is like having a conversation with yourself – honest, without filters, and without judgment. When you pour your feelings onto paper, you feel relief because you’re no longer carrying all that weight alone. Research shows that writing not only improves mood but also increases self-awareness. So, even if it feels odd at first, give it a try. Your journal might become your best ally in battling loneliness.

3. Talk About it

Writing is great, but sometimes nothing compares to the feeling of having someone listen to you. When you share your feelings with a trusted person, it’s like opening a window in a dark room – the air becomes lighter, and light pours inside. Not only will you feel less lonely, but you’ll also realize you’re not the only one feeling this way.

If you don’t know who to share your thoughts with, try looking for support groups online or joining a local community where you can express your emotions. There are plenty of self-help groups on social media where people connect and help each other. When you connect with others who understand how difficult it can be to find ways to cope with loneliness, you’ll realize you’re not alone in this struggle.

4. Focus on Your Goals

Loneliness can be an opportunity to reconnect with yourself and your dreams. How many times have you said, “When I have time, I’ll do this or that”? Well, now you have it.

Start small. Write down a list of things you’ve always wanted to achieve. Maybe it’s a new skill, like cooking, learning a language, writing a book, or simply getting better at organizing your everyday life. As you begin focusing your energy on your goals, you’ll notice how quickly your thoughts shift from feelings of emptiness to a sense of purpose.

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Moreover, focusing on goals is a great way to develop new habits that help you cope with loneliness, as they provide structure and a sense of accomplishment. As Napoleon Hill said, “Goals are dreams with deadlines.” So, why not schedule your dreams?

5. Exercise Regularly

When you exercise, your body releases endorphins, the natural “happiness hormones.” These can help alleviate feelings of loneliness and reduce stress levels.

But take it slow; you don’t need to become a marathon runner right away. Start with small steps. Go for a short walk, dance to your favorite music at home, or join a local gym. Group activities like yoga, dancing, or sports are especially great for connecting with others who share similar interests.

Do you know what’s interesting? Studies have shown that people who exercise regularly find it easier to handle challenges, including how to cope with loneliness, as they create a routine and a sense of accomplishment. It’s a win all around!

6. Adopt a Pet

Pets are masters at filling the emptiness we sometimes feel. A dog, cat, or even a rabbit can give you a sense of warmth and love that’s unmatched. You feel understood by them, even if they respond only with a wag of their tail or a meow.

Additionally, if you have a dog, daily walks will certainly get you out of the house. Who knows, maybe you’ll meet another dog owner along the way and exchange a word or two. Social connections are often easiest when facilitated by our furry friends.
If adoption isn’t possible, you might consider volunteering at an animal shelter.

7. Don’t Judge Yourself for Ending a Relationship

One of the hardest moments we face with loneliness is after a relationship ends. Whether it’s a friendship that’s no longer healthy or a partner with whom we’ve lost harmony, the feeling of loneliness is often inevitable. However, it doesn’t have to make you feel bad.

Emotions like guilt, regret, or anger are completely normal and part of the healing process.
It’s important to allow yourself to process these emotions. Even if you’re surrounded by family and friends, you may still feel lonely.

Remember that time will bring healing. Try to take some time for yourself, to focus on your interests and passions.
Another piece of advice found in numerous psychological studies, such as The Breakup Bible by Rachel Sussman, is to allow yourself to feel sadness and mourn the sad moments without feeling ashamed.

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8. Maintain a Routine

Loneliness often strikes when we find ourselves without a goal or direction. However, a regular routine becomes a powerful tool in combating loneliness. When each day feels like the last, we can start to feel stuck, but creating and maintaining a routine brings stability and a sense of control.

Psychologists recommend incorporating activities into your daily schedule that make you happy and connect you with positive emotions. This helps you stay focused on your well-being and prevents sinking into negative thoughts.

9. Try Something Completely New

Don’t be surprised if loneliness seems even more apparent when you’re asking yourself what to do alone, but it’s in these moments that new challenges can be key. Perhaps it’s time to take a short trip to a city you’ve never explored, or try activities you’ve always thought were fun but have postponed.

According to psychologists like Dr. Ellen Hendriksen in her book How to Be Yourself, exposing yourself to new experiences allows you to break free from your mental patterns and experience emotional growth. These new experiences trigger feelings of pride, excitement, and even adrenaline, helping you focus on something other than loneliness. When you choose something new, it often brings you both inner peace and excitement.

Even if it’s something small, like learning a new hobby, it becomes a way to shift your focus from feelings of loneliness to something productive and enjoyable. You might feel more connected to new ideas, people, or even nature. With every new beginning, you take a step toward greater confidence and satisfaction, which helps you manage loneliness effectively.

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So, allow yourself to take time for new experiences that will enrich your world and help you overcome loneliness.