By Vinita Mehta Ph.D., Ed.M.
Research identifies effective ways to feel more connected to oneself and others.
Loneliness is a serious public health problem in our post-pandemic world. According to a 2023 Meta-Gallup survey across 142 countries, 24 percent of adults 15 and older reported feeling “very” or “fairly” lonely.
Feeling lonely can have serious psychological consequences, such as depression, self-harm, and suicide. There are physical ramifications as well, such as hypertension, fatigue, and premature aging. By one estimate, being lonely can be just as harmful to a person’s mortality as smoking 15 cigarettes a day.
What can people do to combat loneliness? This was the central question of a study conducted by researchers Colter D. Ray and Holly Rushin of the University of Tampa. To pursue this inquiry, they recruited a nationally representative sample of 621 adults and asked them about the coping strategies they used to overcome loneliness, as well as what they found effective and ineffective. From there, Ray and Rushin analyzed the data.
What did the investigators find? An analysis yielded 10 primary strategies to ward off loneliness, which are summarized below.
Investing in Existing Relationships. This strategy refers to intentional efforts to spend more time and have regular contact with friends and family, such as date nights, game nights, or connecting virtually. A participant shared: “I scheduled regular video calls with family and friends back home to catch up and stay connected. These calls helped me maintain the bonds I had with my loved ones, even though we were miles apart.”
Being Productive. This approach involves engaging in meaningful and worthwhile activities, such as picking up new or old hobbies, caring for pets, or tending to the home. While these tasks were usually carried out by oneself, they helped participants realize that solitude isn’t necessarily negative — and spending time in productive ways could be a source of fulfillment.
Healthy Lifestyle Changes and Behaviors. Participants found that enacting healthy behaviors, such as going to the gym, engaging in physical activity, eating healthy foods, and stopping unhealthy behaviors like excessive drinking, reduced feelings of loneliness.
Self-Reflection. This coping method involves activities, including journaling and reappraising loneliness. While generally useful, some participants shared that reflecting on loneliness could make them feel worse.
Work and School. Participants reported that work and school offered structure, goals, and feelings of accomplishment, which helped to mitigate loneliness. For participants who didn’t enjoy their work or were burned out, this greater investment was not as useful.
Addressing Problems in Relationships. Participants resorted to conflict management when a relationship issue was stoking loneliness, such as leaving an abusive relationship. A participant shared: “I was open with my partner about my feelings of loneliness and depression while separating. We reconciled and remain together now.”
Religion and Spirituality. This strategy entailed both individual and interpersonal experiences, including reading religious scripture and attending church or Bible study. Some participants felt that their belief in God also helped them feel less lonely.
Volunteering. This approach offered opportunities to make and build new connections through regular interactions with the same people over time. It also provided a sense of purpose and accomplishment, and helped participants gain perspective on their own lives. A participant reflected: “I started volunteering at a local animal shelter, which not only allows me to spend time with animals but also to connect with like-minded individuals who are also passionate about animal welfare.”
Forming New Relationships. This strategy entails developing new friendships, such as neighbors, colleagues, and classmates. Participants also reported meeting new romantic partners through online dating.
Being Social. This refers to activities such as groups, clubs, social and cultural events. Interviewees who had greater interpersonal and communication skills found this approach more effective.
On a concluding note, the researchers recommend that lonely individuals use strategies that have worked for them in previous episodes of loneliness. They also maintain that the use of multiple strategies simultaneously may be most effective to overcome this challenge.
References
Loneliness coping strategies: Their perceived effectiveness and frequency of use. Colter D. Ray and Holly Rushing. Journal of Social and Personal Relationships 2025, Vol. 0(0) 1–31. DOI: 10.1177/02654075251343037
Originally published at Psychology Today
