How to deal with loneliness | headspace
Experiencing loneliness is normal and is a sign that we aren't feeling connected enough with other people. Learn how to connect with others and cope with loneliness.
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Loneliness and isolation
Key facts
- Loneliness is a negative feeling that happens when you don't have the kind of social relationships you want.
- Isolation is when you don't have many people to talk to or spend time with.
- Older people or people living with disability, mental health conditions, relationship break-ups, grief or stress may be more likely to feel isolated.
- Loneliness and isolation can affect your physical and mental wellbeing.
- If you are feeling lonely or isolated, talk to your doctor or a counsellor for support and advice.
What is loneliness and isolation?
Loneliness is feeling down because you don't have the kind of social relationships you want. Even if you are surrounded by people, you can still feel lonely.
Isolation means not having many people to talk to or spend time with. It's about how many social connections you have and how often you see or talk to them.
Loneliness and isolation are not the same. You can be isolated without feeling lonely. You can feel lonely even if you're not isolated. That's because loneliness is about how you feel about your social life. Isolation is about what your social life is like.
Loneliness and isolation can happen at any time in your life. They are more common as you get older.
Why do I feel lonely or isolated?
There are many reasons why you may feel lonely, even when other people are around you. It's common and natural to feel this way.
Sometimes it happens because of things going on in your life, especially during or after big changes. For example, if you are:
- living alone or far away from family or close friends
- grieving the loss of a partner or friend
- going through a break-up, divorce or family conflict
- changing jobs, retiring, changing schools or not working
- questioning your sexuality or gender identity
You may also feel lonely or isolated if you:
- are feeling stressed, worried or overwhelmed
- are being bullied
- live with learning disabilities
- live with a mental health condition, such as depression and anxiety
- live with a cognitive impairment
- live with a physical disability
How can loneliness and isolation affect my health?
Feeling connected to others is good for your mental and physical wellbeing. It can help protect you from anxiety and depression. Feeling lonely or isolated for a long time can affect your health in many ways.
The effects of loneliness and isolation on your physical health
Loneliness and isolation can increase your chance of developing:
- chronic (long-term) health conditions — such as heart disease, lung conditions, high blood pressure, stroke, obesity and metabolic problems
- trouble sleeping
- physical symptoms — such as headaches, body aches and pains or dizziness
The effects of loneliness and isolation on your mental health
Loneliness and isolation can increase your chance of:
- depression
- anxiety
- feeling worthless
- having thoughts about suicide
Loneliness and isolation are also linked to alcohol and drug abuse.
What can help?
There are many things you can try to help reduce loneliness and isolation and feel better.
Connect with family and friends
When you're feeling lonely, it can be hard to reach out — but connecting with others is important. Try contacting a family member, workmate or neighbour. It might help you feel more supported and they'll likely appreciate hearing from you too.
Connect with communities — online or in person
You might like to join a club, organisation or online community. Options include taking part in a walking or sporting club or joining an online community that matches your interests.
Be active and spend time outside
Getting out of the house and staying physically active can improve your mental wellbeing. You might like to take a walk, attend a class or join a community event.
Exercise is also important for improving your mental health. Consider finding group exercise classes to reduce loneliness.
Read more about physical activity guidelines for older people.
Volunteer
Volunteering is a great way to meet people, feel connected to your community and find a sense of purpose.
Spend time with animals
Spending time with pets can improve your mental wellbeing and provide companionship. Dogs also encourage daily walks and routine, which can improve both physical and mental health.
Animal-assisted therapies are used to help reduce loneliness and increase social interaction.
Do things you enjoy
Self-care activities can help you feel more fulfilled and give structure to your day. Do things you enjoy. Some ideas include:
- arts or crafts
- reading
- gardening
- cooking
- listening to music
- Low self-esteem or confidence can contribute to loneliness. Spending time on your interests, practising mindfulness, using positive self-talk or setting personal goals may help strengthen your sense of self.
Speak to your doctor, counsellor or mental health professional
If you're feeling lonely, speak with your doctor about mental health. They can refer you to a counsellor or mental health professional who can help you work through your feelings. You can also talk to them about strategies that are right for your situation.
Read more about mental health and where to get help.
Resources and support
You don't have to manage loneliness or isolation on your own. These services offer support and connection:
- Visit Australian Psychological Society to learn more about loneliness.
- Contact FriendLine for an anonymous and confidential call or chat.
- Visit GoVolunteer to find volunteering opportunities near you.
- Check out the Australian Neighbourhood Houses and Centres Association to find social groups and activities.
- Call Kids Helpline on 1800 55 1800 — a free counselling service for young people between 5 and 25 years old.
- Call QLife on 1800 184 527 or chat at QLife.org.au for free peer support and referrals.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.
Languages other than English
- Embrace Multicultural Mental Health offers mental health resources and personal stories in over 30 languages.
Information for Aboriginal and/or Torres Strait Islander peoples
- 13Yarn offers a confidential and culturally safe space to talk about your worries or concerns.
- You can also read the healthdirect webpage about Aboriginal and Torres Strait Islander people and social and emotional wellbeing.
Find out how we develop and review our content.
Last reviewed: July 2025
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