What can I do right now?

“I feel lonely”

I feel lonely? You feel disconnected, even if people are around. Loneliness is a signal, like hunger, that you need connection.

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You feel disconnected, even if people are around.

Try one of these now

Reach out to one person — (5 min · Moderate evidence)
Self-compassion break — (3 min · Moderate evidence)
Plan one small meaningful activity — (10 min · Strong evidence)

Why this can help

Loneliness is a signal, like hunger, that you need connection. One small reach-out, kindness toward yourself, and a plan to be around people all answer it.

When it is more than a rough moment

If this has gone on for weeks, is getting worse, or is making daily life hard, talk to a doctor or another professional you trust — see “When self-help isn’t enough”.

Understand it better

Loneliness and being alone — Being alone is a situation; loneliness is a feeling. Why they are different and what helps. (7 min · Beginner)
Connection and health — Relationships are not a luxury for wellbeing — the research treats them more like a basic need. (6 min · Beginner)
Keeping friendships alive — Friendships fade from neglect more than from conflict. Small, regular contact keeps them. (6 min · Beginner)

If you need more support

When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.