Loneliness is something that affects people of all ages, especially young adults. Starting college, moving out of your parents’ house, or starting a new job can all bring on feelings of loneliness.
However, there are steps you can take to beat feelings of isolation and feel better.
How Loneliness Affects Us
Although many may dismiss loneliness as a fleeting feeling, for a lot of us, that’s not the case at all. Furthermore, loneliness can have serious health implications the longer it’s left to fester. Studies and research have shown that chronic loneliness has major effects on our health.
Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community links loneliness to a greater risk of cardiovascular disease, dementia, stroke, and premature death. The Centers for Disease Control and Prevention (CDC) backs this up, acknowledging social isolation and loneliness as serious public health risks.
Furthermore, numerous studies have found a link between loneliness and depression and anxiety. One study published in medRxiv in 2025 found that loneliness was significantly associated with a 39.3% increase in the likelihood of a depression diagnosis and an increase in poor mental health days.
Although taking some time alone can be beneficial, chronic isolation can take its toll, creating a vicious cycle. And it’s not always easy to fix. Those who feel lonely may struggle to reach out to their peers, which can make them feel worse. Moreover, they may not even have anyone to reach out to.
However, if you’re feeling lonely, there are steps you can take to reconnect with others.
Ways to Feel Less Lonely as an Adult
1. Live With Roommates
When you live alone, this can deepen social isolation, especially if you’ve recently moved out of your parents’ house or found a place in a new city. However, living with roommates can help battle social isolation and connect with others. When you live with other people, you’ll likely speak to them every single day, even if it’s just talking in the kitchen or watching a movie together in the evening. Living with a roommate means there’s always someone to share meals with or chat to after a hard day at work, making it a fantastic weapon against loneliness.
For those apprehensive about living with others, roommate-matching platforms like SpareRoom can make finding roomies so much easier. With advanced filters and round-the-clock support, you can connect with similar individuals who are looking for someone trustworthy to live with.
2. Meet Up With Old Friends
It’s very easy to remain isolated when you’re starting to feel lonely, but a lot of the time, a simple message can help you find support. Contacting old friends, whether it’s someone from high school, an old college roommate, or a former coworker, can help you feel a lot less lonely. You don’t have to explain how you’re feeling or meet up, but just asking how they are can lead to further interactions. A lot of the time, we’re all just waiting for someone to get in touch.
3. Join a Class
If you’re feeling lonely, joining a class, group, or community of like-minded people who share your passions can ease the sting. It doesn’t have to be dance or pilates. There are groups for everything, from pottery and watercolor to writing and reading. Whatever you’re interested in, you’re bound to find something. Meeting people who share your interests can give you something to talk about straight off the bat, making those first few steps a lot easier.
4. Volunteer
Volunteering may be fantastic for your local community, but it can also make you feel a lot less lonely. By choosing to help others, you’re shifting your focus away from your own feelings. Volunteering also gives you a sense of purpose, which can have positive effects on your overall mental health.
Again, think about your interests and go from there. You’ll be able to find the perfect volunteering program.
5. Use Social Media Less
Although you may feel like you’re connecting when you use social media, endless scrolling can actually increase your feelings of loneliness. Furthermore, popular social media platforms such as TikTok and Instagram only show the best moments of other people’s lives, which can cause those who feel lonely to start comparing themselves to others.
Setting aside your phone and taking breaks to focus on other types of activities and interactions can help you feel less lonely.
6. Pick a Hobby and Stick to It
When the loneliness starts to set in, we’re often so wrapped up in our negative feelings that we forget to focus on what we love. But keeping your mind busy by doing what you love can provide a much-needed distraction and also improve your mood. Make a point of carving out an hour every day to do something that you love. This will help reduce feelings of isolation and loneliness.
Conclusion
Unfortunately, loneliness is not uncommon, as you may think, and many young adults may battle with it, especially when they’ve just moved into a new apartment or started a new job. However, there are many steps you can take to stop feeling so lonely and help make connections. Try the tips above, but if your loneliness doesn’t go away, also consider speaking to a professional.
Image by Canva
References
- Office of the Surgeon General (OSG). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community [Internet]. Washington (DC): US Department of Health and Human Services; 2023–. PMID: 37792968.
- Health Effects of Social Isolation and Loneliness – https://www.cdc.gov/social-connectedness/risk-factors/index.html
- The Impact of Loneliness on Depression, Mental Health Days, and Physical Health – https://www.medrxiv.org/content/10.1101/2025.02.02.25321551v1
- How Red Cross Volunteering Can Avert Feelings of Loneliness and Isolation – https://www.redcross.org/local/washington/about-us/news-and-events/news/how-red-cross-volunteering-can-avert-feelings-loneliness-and-iso.html
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