Tips and Advice for: Overcoming Loneliness

In short: loneliness is the gap between the connection you have and the connection you need, and it is common — acknowledging how you feel is the first step. Staying in touch with people, being kind to yourself rather than critical, and taking one small step towards connection can all help, and it is worth speaking to a GP if the feeling persists or starts affecting your day-to-day life.

It is also worth distinguishing loneliness from simply being alone: you can feel completely content with your own company, or you can feel lonely in a crowded room or a long-term relationship — it is about whether you feel understood and connected, not about how many people are physically around you.

Loneliness is something we all experience at some point in our lives. Feeling lonely from time to time is completely normal, but when loneliness becomes persistent or overwhelming, it can have a negative impact on mental health and well-being.

While there is no one-size-fits-all definition of loneliness, understanding its causes and learning how to address it can help you or someone you know feel more connected and supported.

What can cause loneliness?

Loneliness is often triggered by significant life events or changes that can affect our ability to socialise or form connections. Common causes include:

• Living or working alone
• Retirement
• Illness or disability
• Relationship break-up
• Bereavement
• Moving to a new area, job, school, or university
• Social anxiety

However, it’s important to note that many people can experience feelings of loneliness even when they are in a relationship or spending time with friends and family.

Types of loneliness

Naming what you’re feeling can help. NHS Every Mind Matters describes three commonly recognised types of loneliness:

• Emotional loneliness: missing a close bond, such as a partner or a best friend to confide in.

• Social loneliness: missing a wider circle of friends, or people who share your hobbies and interests.

• Existential loneliness: feeling alone even when you’re in a room full of people you know.

Loneliness can also be occasional — for example after a house move or a break-up — or it can become chronic, where the feeling persists most of the time. Chronic loneliness is the type most closely linked to the health effects below, and the type it is most worth getting support for.

How to recognise signs of loneliness

Loneliness is a deeply personal experience, and it manifests differently for everyone. For some, it may be linked to physical or emotional symptoms that make socialising difficult. Some common signs that someone may be feeling lonely include:

• Loss of confidence
• Increased tiredness
• Feeling trapped or isolated
• Lack of purpose or motivation
• Increased frustration or irritability

If you notice these signs in yourself or others, it’s important to acknowledge the feelings and seek support. The first step in overcoming loneliness is recognising the changes in behaviour or personality, which can help you or someone you care about take action.

How loneliness affects your health

Loneliness isn’t just an unpleasant feeling — when it’s severe or long-lasting, NHS Every Mind Matters notes it might increase the risk of some physical conditions such as dementia, as well as mental health conditions such as stress, anxiety, low mood and depression:

• A higher risk of anxiety, low mood and depression
• An increased risk of physical conditions such as dementia and heart problems
• Poorer sleep, with a knock-on effect on concentration and energy
• A tendency to withdraw further, which can make the loneliness itself feel worse

If low mood or a dip in energy are also affecting you, our guide on seasonal affective disorder (SAD) covers a closely related low-mood condition, and how to help yourself or someone else through it.

How to and overcome loneliness: Practical tips

Loneliness can have a significant effect on mental and physical health, but there are several strategies that can help ease these feelings. Here are some practical ways to tackle loneliness:

1. Join a group or class

Joining a new group, club, or class is a great way to meet new people and foster a sense of community. If the idea of socialising in person feels daunting, consider starting with an online class or virtual group where you can participate at your own pace without the pressure of direct interaction.

2. Try volunteering

Volunteering, whether on a weekly or monthly basis, offers an opportunity to meet new people, help others, and boost mental well-being. Volunteering provides a sense of purpose and accomplishment, which can significantly reduce feelings of loneliness.

3. Explore talking therapies or wellbeing tools

Talking therapies such as Cognitive Behavioural Therapy (CBT) can be incredibly effective for those struggling with loneliness or social anxiety. Alternatively, you can use our wellbeing tool, My Health, which is designed to help users understand and cope with emotions, including loneliness. It offers practical advice and mental health resources on a range of topics, including relationships and self-esteem.

4. Prioritise self-care

Taking care of yourself is essential when you're feeling lonely. Adopt a healthy diet, stay active, and ensure you get plenty of sleep. If cooking feels like a burden, consider a meal kit delivery service to make nutritious meals easier to prepare. Additionally, spending time outdoors in nature can have a positive impact on your mental health and help improve self-esteem.

The NHS’s 5 steps to mental wellbeing — connecting with others, being active, learning a new skill, giving to others and practising mindfulness — is a good starting point if you’re not sure where to begin with self-care.

5. Stay in touch with loved ones

Reach out to friends, family, or colleagues and talk openly about how you're feeling. Sometimes, just knowing that someone is there to listen can make a world of difference. If you’re worried that someone else may be feeling lonely, check in with them regularly and offer your support. Talking can often help bring clarity to overwhelming emotions and provide much-needed relief.

When to seek help from a GP

Self-help strategies are enough for many people, but it’s worth seeing a GP if a low mood has lasted more than two weeks, or if loneliness is starting to affect your sleep, appetite or ability to get through the day. See a GP if:

• A low mood, anxiety or loneliness has lasted more than two weeks
• It’s affecting your sleep, appetite, concentration or motivation
• You’ve stopped doing things you’d usually enjoy
• You’re finding it hard to cope day to day

A GP can also refer you for social prescribing, connecting you with a link worker who can point you towards local groups and activities, or towards talking therapies such as CBT — which in England you can also refer yourself to directly, without needing to see a GP first.

We’re here to help: Overcoming loneliness together

It's important to remember that everyone is different, and different strategies work for different people. If one method doesn’t seem to help, try another. The key is not to give up and continue exploring what makes you feel more connected.

If you or someone you know is struggling with loneliness and it's affecting their mental health, don't hesitate to seek professional support. The Doctor Care Anywhere team is always here to help. Our experienced GPs and Advanced Clinical Practitioners (ACPs) offer confidential consultations and can guide you through treatment options such as CBT and therapy to help address loneliness effectively.

You can book a same-day appointment with one of our GPs online, or read our guide on how to book a GP appointment online for a step-by-step walkthrough.

Where to get support in the UK

If you need to talk to someone now, or simply want ongoing companionship, these free UK services can help:

• Samaritans — free, confidential support 24/7 for anyone struggling to cope, on 116 123.
• The Silver Line — a free, confidential 24-hour helpline offering friendship for older people, on 0800 4 70 80 90.
• Age UK Advice Line — a free national phone service for older people and their families, carers and friends, open 8am to 7pm every day on 0800 678 1602; it can also point you towards Age UK’s telephone and face-to-face befriending services.
• CALM (Campaign Against Living Miserably) — free, anonymous support for anyone affected by suicidal thoughts, open 5pm to midnight every day on 0800 58 58 58.

Loneliness in older people

Loneliness is particularly common in later life, often triggered by bereavement, reduced mobility, living alone, or becoming a carer:

• Bereavement or the loss of a partner, friend or pet
• Reduced mobility or a long-term health condition that makes it harder to get out and about
• Living alone, especially after a change such as retirement or family moving away
• Becoming a carer, which can reduce the time and energy left for friendships and social activities

If this sounds familiar, the services listed above — particularly The Silver Line and Age UK’s telephone friendship service — are designed specifically for older people, and are a good place to start alongside the tips earlier in this article.

Final thoughts: Taking the first step

Overcoming loneliness may take time, but with the right support and strategies, it is possible to feel more connected and improve your mental health. Whether it’s seeking professional help, joining a new group, or simply talking to someone you trust, there are plenty of ways to tackle loneliness and enhance your well-being.