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How to: feel a little less alone

First things first. This isn’t a guide that’s gonna ask you to join a new club or reach out to an old mate.

If you’re here, it’s because you’ve seen that advice, and, well, you still feel alone. Don’t worry, we’ve got you.

Illustration of a yellow cartoon hand with a face, waving in a cringe but endearing way.

Being lonely is part of the human condition. And over half of UK adults report feeling lonely. That only increases when you add people experiencing mental health struggles. All that to say, you’re not alone.

Wherever you are right now, there’s probably someone two doors down feeling similar. It’s not because you’re broken or a failure, it’s because we’re social creatures who crave connection - and that’s not always easy to find.

Feeling lonely can feel like you’re a lost puzzle piece. You know you fit in somewhere, you’ve got the space and capacity for connection, but you just can’t find the right fit. The good news is that connection and coping with loneliness isn't just about talking to people or finding ‘the one’ - even if films and social media make it feel that way.

Coping with loneliness can be about doing things to connect with yourself, nature, the wider world, and to the stuff you enjoy. Connecting to all those things can help make your personal jigsaw puzzle more whole.

So we’re here to find some other ways to cope with loneliness. And, as always, these tried and tested tips come straight from you lot.

Get outdoors or move your body

You lot find moving your body and getting outside made a massive difference to your head, and it’s backed by science. Even 15 minutes outside can help you find a new headspace and feel a little better.

  • "Running and training for races 👍"

    Your tips for getting moving

  • "Get out of the house and go for a walk"

    Your tips for getting moving

  • "Move da body, and feel and process through the body"

    Your tips for getting moving

  • "Since I lost my dog I felt very isolated. Going to the gym and going for walks seems to help keep busy to fill that void for a bit."

    Your tips for getting moving
Illustration of a cartoon radio with legs, dancing.

Tune in to the TV & Radio

Whether it’s the 457th replay of Friends or a weekly podcast whose presenters feel like old mates, indulging in your favourite show or tuning into music and entertainment can help you feel part of a community. If you want to go the whole hog you can engage by emailing in your opinions or comments to a podcast, or joining in the conversation around a recent episode on social media. But that's not all. A recent study found watching comfort shows like your fave sitcom can actually help you regulate your emotions.

  • "I watch Friends 😂"

    TIPS FROM YOU LOT

  • "Music. Listening to music and sing as loud as you can and dance like you just don't care!"

    TIPS FROM YOU LOT

  • "I listen to podcasts especially comedy ones. Hearing people's voices cheers me up."

    TIPS FROM YOU LOT

  • "Put on live talk radio stations or live TV, many people will be watching with you."

    TIPS FROM YOU LOT
Illustration of a ball of yarn with cartoon legs

Do stuff you enjoy

Connection doesn’t just come from people. Connecting with things you enjoy can do loads to help us feel more grounded and in touch with ourselves. You lot find comfort in video games, crafts, photography and a whole host of other impressive hobbies. Studies show that taking on a hobby can help you find a sense of purpose which can lessen the feeling of loneliness. And the actual act of being creative is proven to help calm feelings of stress.

  • "Video games, lots of old video games."

    TIPS FROM YOU LOT

  • "Getting outside. Finding a dog. Reading. Messaging a friend. Grateful for the lack of chaos."

    TIPS FROM YOU LOT.

  • "Crochet the day away."

    TIPS FROM YOU LOT.

  • "I try to distract myself with creative activities (photography has really helped me)."

Illustration of a walking calendar with blue cartoon legs.

Make plans for the future

They don’t have to be big, but having something to look forward to can make the difficult days a little easier. It might be coffee and cake at your favourite cafe, a gig, or making plans for some solo travelling. Think about things you enjoy or even bucket list activities and get planning. As well as giving you something to work towards, planning and research can be great ways to occupy your brain.

  • "Read Travel Books."

    TIPS FROM YOU LOT

  • "Make plans. Have something to look forward to even if it's not close."

    TIPS FROM YOU LOT
illustration of a cartoon goldfish

Pets

Shout out to our pets. Yup, loads of you feel less alone thanks to a furry (or scaly) friend. Getting a pet can offer great companionship, purpose and a reason to get out of bed in the morning. But it’s not a quick fix, and there’s loads of practical stuff to consider - like feeding and caring for another animal. Apps like BorrowMyDoggy, volunteering opportunities, or even a trip to a wildlife sanctuary can give you a boost without the added responsibility.

  • "Get a dog! She's my best friend and it helped so much with feeling lonely."

    TIPS FROM YOU LOT

  • "Cuddle my dogs and watch my comfort show (Pretty Little Liars). It doesn't fix it, but it takes the edge off most of the time."

    TIPS FROM YOU LOT
Illustration of a yellow cartoon hand with a face, waving in a cringe but endearing way.

Connect with someone if you can

Sounds scary, doesn’t have to be. Give yourself the aim of smiling at someone on a morning walk, holding the door open for a stranger at reception, or if you can manage it saying hello to the cashier while putting your milk through the checkout.

A small act of connection can make a big difference to how you feel - and it’s backed by science. Micro-connections - small moments of connection with others - can significantly impact feelings of loneliness. So give it a go if you can. It doesn’t have to be a big ole heart to heart to make a difference to how you feel.

  • "I make myself go for a walk and say hello or smile at everyone."

    TIPS FROM YOU LOT

  • "Reaching out if I'm able to (and to anyone reading this, you're not alone 🩷)"

    TIPS FROM YOU LOT

  • "Call, don't text. A short phone call with a friend or loved one can make all the difference."

    TIPS FROM YOU LOT

  • Helping others makes me feel good - even just holding open a door.

    TIPS FROM YOU LOT

Remember you’re not alone

Everyone feels lonely sometimes. If your loneliness is impacting your everyday life, support is available. Read our guide to getting help with loneliness, or, if you’re struggling with suicidal thoughts, our free helpline is here to help you find a way to move forward.

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CALM's guide to loneliness and social isolation. If you're feeling lonely, we're here for you.

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How To: Make Mates

Making mates is tough. We’ve put together some ways to make new friends and stay connected with old ones.

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CALM's teamed up with England star Declan Rice to share an important message.

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How To: Deal with anxiety

Anxiety’s pretty crap. It can feel like someone’s hit the panic button in your brain and there’s no off switch, so how do you deal with anxiety when it starts to spiral? We asked for your top tips and you served us up some nuggets of advice.

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How to: Get through winter

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If you're finding summer hard, you're not alone. Get help with body image, money worries, FOMO and loads more thanks to practical tips from our CALM community.

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