What is Loneliness and what can you do?

Written by Hannah-Sophie Schmidt & Yixin Tang

Loneliness, defined as the perceived gap between one’s actual and desired social relationships, is a common experience across the lifespan. However, it is more than just an emotional struggle. Research shows that chronic loneliness has negative consequences for both mental and physical health, with effects comparable to smoking or obesity (Holt-Lunstad, 2017). What can we do to combat loneliness? Several scientific reviews (e.g., Masi et al., 2011; Veronese et al., 2021) have examined existing evidence-based interventions and identified key strategies that can help mitigate loneliness.

1. Social Cognitive Training

People experiencing loneliness often fall into negative thought patterns, assuming others are judging them or expecting rejection before it happens. These cognitive distortions reinforce feelings of disconnection. Cognitive-behavioral therapy (CBT) encourages people to challenge automatic negative assumptions and replace them with more realistic perspectives, which could lead to significant reductions in loneliness (Young, 1982).

2. Social Support Programs

Programs that foster community connections, such as group activities, volunteer work, or support groups, can help alleviate loneliness by providing a sense of belonging. Yet, it is important to note that simply increasing social contact without improving the quality of interactions has only modest benefits (Masi et al., 2011).

3. Social Skills Enhancement

Some individuals struggle with loneliness due to difficulties in social interactions. Programs that aimed at enhancing social skills, such as conversation skills, nonverbal communication, and emotional expression, have been beneficial, particularly for those with social anxiety or autism spectrum disorders (Masi et al., 2011).

4. Meditation and Mindfulness

Mindfulness, a practice of focusing on the present moment without judgment, has been shown to effectively ease loneliness (Lindsay et al., 2017). Mindfulness helps individuals become more aware of their emotions and social interactions, thus fostering a greater sense of connection.

5. Tailored Programs Work Best

There is no one-size-fits-all solution to loneliness. The most effective interventions are those designed for specific populations (Veronese et al., 2021). Group-based programs that combine cognitive training, shared activities, and a sense of purpose tend to be particularly impactful. Additionally, allowing participants to shape the program’s structure enhances engagement and outcomes.

What Can You Do?

If you’re struggling with loneliness, you can take these actionable steps:

1. Challenge negative thoughts: Ask yourself if your fears about rejection are real.
2. Build meaningful relationships: Focus on deepening a few quality connections
3. Join social groups: Participate in sport clubs, volunteer work, or activities that align with your interests.
4. Practice social skills: If social interactions feel awkward, remember that these skills can be learned and improved.
5. Practice mindfulness: Try mindfulness practices, perhaps with the help of some apps.
6. Seek professional help: If loneliness feels overwhelming, therapy can help address underlying causes.