Have you been feeling isolated or disconnected lately?
If you’re feeling lonely, you’re certainly not alone. The U.S. is experiencing a crisis of disconnection, according to the American Psychological Association’s most recent Stress in America Survey. The results show that more than 6 in 10 adults feel stressed about societal division, and half reported feeling emotionally disconnected.
Those findings are concerning for a number of reasons, including the toll that loneliness can take on a person’s health. The survey found that those who had the highest levels of loneliness were more likely to also experience chronic health issues, especially depression, anxiety disorders and pain.
But if there’s a silver lining to the loneliness epidemic we’re living in, it’s this: it’s a problem we can solve, together. If isolation is the challenge, connection could be the cure. By shedding old routines and adopting new adventures, you may find opportunities to make new friends and acquaintances, learn new skills and discover different viewpoints. So out with the old and in with the new! Here are 10 ideas to get you started.
- Introduce yourself to a neighbor. Do you know the people who live just outside your front door? Many people don’t. According to Pew Research, 12% of U.S. adults don’t know any of their neighbors, and just 26% say they know all or most of them. Open yourself up to getting to know your neighbors. Start small, and smile in passing, or offer a compliment when it feels right. If you’re feeling bold, consider hosting a barbecue or participating on a committee. You may quickly find you have more in common than your zip code. Plus, neighbors can be an excellent resource when you need help in a pinch.
- Help others in your community. Volunteering is an excellent way to meet new friends and strengthen your social network. It may even be good for your health! According to the Mayo Clinic, volunteering can reduce stress and boost positive, relaxed feelings. Research also shows that it can lower your risk for depression and anxiety, especially in adults who are 65 or older. So, think about the causes that mean the most to you and see which organizations in your community align with them. Or visit the Governor’s Office of Volunteer Services to get some ideas on where to start.
- Become a regular. When you consistently show up, you start to notice others who do the same. Find your third place—your home away from home—in your community and make it a part of your routine. This should be a spot where you can relax and kick back alongside others, whether it’s a coffee shop, gym, park, library, community center or other locale. Be open to casual conversations with the other regulars and see where it takes you.
- Use technology to meet new friends. Apps aren’t just for dating. They can also be a way to meet your new bestie, or at least an acquaintance or two. Try out a friend-making platform or two and see how it goes. Or, search for meetups in your area that fit your interests. Language exchanges, hiking groups, board game gatherings—there’s something for everyone, you just have to know where to look. Meetup.com could be a good place to start.
- Put yourself out there. Whatever size town you live in, odds are there’s some kind of community festivity you could attend each week. Town halls, book clubs, church socials, open mic nights, bake sales, rummage sales, concerts, film discussions—the world is your oyster. Roll the dice and go solo or recruit some pals to join you.
- Sign up for a group activity or class. Maybe you’ve always wanted to learn Spanish, or you dream of being a puppeteer. Perhaps you’d like to try your hand at crocheting, or you’ve been meaning to check out the new yoga studio in town. Whatever skill, hobby or pursuit appeals to you, find a way to test it in real life, with others who share your interest. You may even uncover a hidden talent you didn’t know you had!
- Be the one to reach out. Keeping in touch with friends is a two-way street. Make time to email, text or call the people in your circles and set a time to get together. If it’s not possible to meet up in-person, schedule phone dates so you can catch up.
- Engage in random acts of kindness. Drop off cookies for a busy friend. Drive a neighbor to a doctor’s appointment. Buy extra groceries for a community pantry. These seemingly small gestures can make a sizable impact on your mental health. Research shows that acts of kindness can be a path to social connection that can increase happiness and self-esteem while lowering stress.
- Join a professional group or alumni association. You already have a shared connection with the people who went to your school and those who work in your field. Connect with them through an organized group, join their social media sites and dedicate time to getting to know them in real life, whether it’s through a reunion, a conference or an informal meetup.
- Assess your situation. If you’ve tried all these steps and more, and you’re still struggling to connect, it might help to talk to someone. Make an appointment with a professional, whether it’s a therapist or your primary care provider, and let them know how you’re feeling. Help is always available, but first, you must let people know what you need.
