Resources / Loneliness

Find Your People: Connection is Closer than You Think

Loneliness is more than just an emotional experience—it's a growing epidemic affecting millions. With the rise of remote work, digital communication, and social isolation, many people find themselves struggling to feel connected, even when surrounded by others. Whether you're a new parent, a member of a minority group, or someone who simply feels left out, you're not alone in experiencing this deep sense of isolation.

The good news? Connection and support are more accessible than you might think. By focusing on self-care, seeking meaningful interactions, and using resources like therapy, we can overcome loneliness and build meaningful connections with others—and ourselves.

At Psych Hub, we’re here to help you find those first steps toward reconnecting. Let us help you get matched with a therapist through our platform, join a support group, or simply take time for yourself. Despite feelings of isolation, there are strategies you can start using today to build a sense of community and well-being.

You’re Not Alone in Feeling Lonely: How to Reconnect & Get Support

15 min read

Last updated 4/14/25

Clinical Reviewer: Jill Donelan, Psy.D.

By: Psych Hub

Loneliness is a complex and often misunderstood emotion. It’s not just about being physically isolated—many people experience loneliness despite being surrounded by others. While it’s perfectly normal to feel lonely from time to time, chronic loneliness can affect both your mental and physical health. It can lead to an increased risk of anxiety, stress, and depression.

The loneliness epidemic was building for years, but it reached new heights when COVID-19 required social distancing. As restrictions eased, loneliness remains a serious and widespread issue, fueling a troubling increase in mental health conditions.

But the experience of loneliness and isolation is a challenge that can be addressed. By taking intentional steps to improve our emotional connections, we can rebuild our sense of belonging and foster healthier, more fulfilling relationships.

In this article, we'll go over what loneliness really is, why it can feel so heavy, and—most importantly—how you can overcome it. We’ll also guide you through how to cope with loneliness, reconnect with others, and even embrace solitude in a healthy way. With the help of tools like therapy, mindfulness, and self-reflection, you can begin your journey to better mental health and stronger relationships.

If you're ready to take the first step toward feeling more connected, consider taking a well-being assessment to gain insights into your emotions. This will help connect you to a therapist who can provide tailored strategies to improve your well-being.

Download your free connection kit and learn to be your own mental health ally

Understanding loneliness: What are you really feeling?

It’s one thing to be alone, but it's another thing entirely to feel alone. Loneliness isn’t simply a byproduct of physical solitude. It’s a feeling of emptiness that can sneak up on anyone, regardless of their social circumstances. While many people equate being alone to feeling lonely, the two experiences are distinct.

Being alone is not the same as feeling lonely

Some people enjoy solitude and don’t feel lonely, while others may experience loneliness even when surrounded by people. If you're asking yourself, “Why am I so lonely?” it could be due to a variety of reasons, such as self-isolation, major life transitions, or a lack of meaningful relationships. These factors can contribute to feeling disconnected from others. Understanding the causes of loneliness can help you take more specific and effective steps toward building connection.

Loneliness vs. depression

If you’re wondering, “Am I depressed or just lonely?,” here’s an important distinction: While loneliness is an emotional state that arises from a lack of social connection, depression involves persistent sadness, hopelessness, and a lack of interest in things you once enjoyed. If you experience these feelings for more than two weeks, it might be time to seek help from a mental health professional.

Recognizing that loneliness is more common than we think can be liberating. It helps to know that feeling disconnected doesn’t define your worth. Self-compassion and proactive steps to deal with loneliness can help you navigate through those rough patches, especially if you’re dealing with the added challenge of social isolation.

Loneliness is a complex and often misunderstood emotion. It’s not just about being physically isolated—many people experience loneliness despite being surrounded by others.

How to cope with (and overcome) loneliness

While it’s completely normal to feel lonely from time to time, staying stuck in those feelings isn't ideal––or necessary. Below are some ways to help you cope with and overcome loneliness, especially if it's becoming a chronic issue that affects your day-to-day.

Start small

If jumping into lively social settings feels overwhelming, start small with micro-interactions. These brief, everyday exchanges—like smiling at a neighbor, chatting with the grocery store cashier, or making eye contact with someone on your walk—might seem minor, but they gently build a sense of connection over time. Think of them as low-pressure ways to ease back into social connection without the intensity of a big group setting.

Volunteer to help others—and yourself

What’s one of the most powerful ways to fight loneliness? Focus on helping others. Volunteering offers a sense of purpose and connection that’s hard to match. Whether you’re delivering food to those in need, organizing community events, or supporting local charities, helping others can quickly fill the emotional gap that loneliness creates.

And the best part? Volunteering also introduces you to new people and communities, giving you more chances to build new connections. It’s a win-win for your mental health. If you're not sure where to start, check out Psych Hub's resources on relationships to discover how to foster connections that matter.

Discover the magic of group therapy

Feeling like you’re the only one dealing with loneliness can be discouraging, but that doesn’t have to be your reality. Group therapy is one of the most effective ways to tackle loneliness head-on. It provides a safe space where you can express yourself, share your experiences, and hear others’ struggles. Often, the simple realization that you’re not the only one experiencing loneliness can be incredibly healing.

You can find group therapy options near you or virtually. If you’re unsure where to begin, start by exploring Psych Hub’s mental health resources for therapy types that may be helpful in your situation.

Embrace solo adventures, too

Learning to be alone without feeling lonely is an important life skill, especially in our over-connected world. Solitude doesn’t have to equal loneliness; it can be a time for personal growth, creativity, and self-reflection. In fact, many people find that they enjoy their own company once they give themselves permission to explore their own interests and passions.

Take yourself to a museum, a café, or a local park and just enjoy the moment. If you're feeling really adventurous, plan a solo trip to a nearby town or city you've never explored before. Solitude can be enriching if you give it the chance.

For more tips on how to manage solitude, check out Psych Hub's resources on self-care.

Make meaningful online connections

The internet is both a blessing and a curse when it comes to isolation. It’s easy to get lost in social media and compare yourself to others, which in turn only perpetuates feeling more lonely. But, the internet can also be an incredible tool for finding new communities, online support groups, and like-minded individuals.

Instead of scrolling aimlessly through social media, why not seek out a virtual book club or a creative writing group? These platforms can be great places to find communities that share your passions or struggles.

Look for spaces that prioritize meaningful engagement rather than just surface-level interactions. And don’t forget to balance your online life with real-life connections. For more info on how to use social media mindfully, check out Psych Hub’s tips on relationships.

Engage in nature (no Wi-Fi required)

Spending time outdoors isn’t just refreshing—it’s a powerful way to reset your mind. Nature has a way of putting things into perspective, reminding us that we’re part of something bigger.

Outdoor activities, from gardening to hiking, also promote movement, which naturally boosts endorphins. And best of all? No notifications, no distractions—just you, the open air, and a chance to recharge. Step outside and let nature nurture your mental well-being.

Don’t be shy about talking to a professional

Loneliness is not just an emotional challenge; it can also affect your mental health. Depression and anxiety are often linked to feelings of loneliness, especially if these feelings have become chronic. If loneliness is affecting your daily life or triggering deeper emotional struggles, don’t hesitate to talk to a mental health provider.

Therapists can help you navigate feelings of isolation, process underlying emotions, and offer strategies for managing loneliness more effectively. If you're unsure where to begin, try exploring Psych Hub’s list of therapists who specialize in various treatment options.

Download your free connection kit and learn to be your own mental health ally

Finding your people starts here

Overcoming loneliness is a journey that requires self-awareness, professional guidance, and community support. Whether through therapy, mindfulness, setting boundaries, or reconnecting with nature, each step you take toward improving your mental health can bring you closer to the relationships and emotional fulfillment you deserve. Start today by using Psych Hub’s resources to connect with a therapist who can help you build the tools needed to overcome loneliness and foster meaningful, lasting connections.

Take the Psych Hub mental health assessment today and begin your path to emotional well-being and allyship.