During the COVID-19 pandemic, lockdown and social distancing mandates drastically altered people’s daily routines, plans, and social relationships. Whether these restrictions left you craving your train ride to work, family dinners, or sitting in your favorite coffee shop, it is likely you experienced loneliness at some point. In COVID-19’s aftermath, we are beginning to understand that lifting restrictions does not lift the emotional consequences of the pandemic: unfortunately, loneliness persists. 

Many of us experience loneliness even when we aren’t alone. Individuals who report loneliness may be surrounded by people, yet still feel lonely. Simply put, loneliness differs from being alone. While feeling lonely is a subjective, emotional state in which one feels disconnected from others and can differ for all of us, being alone refers to an objective, physical state in which one is physically by themselves. While former U.S. Surgeon General Vivek H. Murthy declared a “loneliness epidemic” in 2017, COVID-19 exacerbated this phenomenon. Universally, individuals reporting chronic loneliness have tripled versus periods prior to the pandemic (Sullivan et al., 2021). While most of us have experienced (or will experience) loneliness at some point, chronic loneliness may have damaging impacts on our physical and mental health.
Research shows that loneliness is a risk factor for depression and is likely to increase one’s risk of death by 26%, putting individuals at greater risk for cognitive decline, and potentially decreased feelings of self-worth (Holt-Lunstad, 2015).

Below we offer tips to help you, or someone you know, combat the increased loneliness left behind by the pandemic:

1. Engage in something meaningful 

When we feel lonely, we are often hard on ourselves and believe something is wrong with us, which ultimately diminishes our sense of purpose and identity. Adding meaningful activities into our daily lives, even if they are brief, help us feel like our life has significance. 

What creates meaning in each of our lives will differ based on our interests and values, but some ideas include: making a plan to see a loved one – virtually or in person, taking an online class, ordering a meal for a neighbor in need, reading a book, getting organized, spending time in nature, learning something new, etc. 

2. Lean into and embrace loneliness 

While embracing loneliness can be unpleasant, especially because most of us are used to distracting ourselves from our feelings, research suggests that sitting with, noticing, and being present with our emotions may help them pass more quickly. 

3. Create something 

Creating something like a drawing, painting, or writing a poem or song can boost and transform our negative feelings, as it helps us process difficult experiences and emotions, gain self-awareness, and express ourselves. Expressing oneself through creative arts alleviates feelings of loneliness and isolation. Moreover, a report from the National Endowment for the ARTS (NEDA) shows that the act of creating and experiencing art improves brain function and can increase serotonin levels, enhancing the moods of lonely individuals.  

4. Connect with nature

Spending time in nature, or even viewing scenes of nature, can reduce loneliness by strengthening feelings of connection beyond human life and to the physical world. Experts have found that in addition to decreasing feelings of loneliness, nature contributes to our well-being through increasing pleasant emotions and by reducing blood pressure, heart rate, muscle tension, and the production of stress hormones. 

5. Seek help from a mental health professional

When we are unable to break free of, or change, the thoughts that are keeping us feeling lonely, it may be helpful to seek out therapy. A significant consequence of chronic loneliness is that it distorts the way that we think of ourselves. A common cognition that lonely individuals often come to believe is that they deserve to be lonely and will never be loved. These cognitions subsequently influence their behaviors in ways that keep these individuals lonely. Cognitive behavioral therapy can help, as it is an evidence-based treatment approach designed to help change our faulty or unhealthy cognitions and behaviors to be consistent with reality.