In a world that’s more connected digitally than ever before, an ironic truth has emerged: a rising epidemic of loneliness. According to Cigna’s U.S. Loneliness Index, over 60% of Americans report feeling lonely, with many experiencing the physical and mental health toll of this isolation. To better understand how loneliness affects mental health and ways to counteract it, we spoke with Laura Sullivan, a therapist at Modern Minds, who shared her insights and advice.
The Mental Health Impact of Loneliness
“Loneliness is about more than just being alone; it’s the feeling of disconnection from others that deeply impacts our mental health,” explains Sullivan. She points out that prolonged loneliness can increase stress levels and lead to anxiety, depression and even physical ailments.
“Physiologically, loneliness triggers higher levels of cortisol, the body’s primary stress hormone,” Sullivan says. “Over time, these elevated cortisol levels weaken the immune system and make us more vulnerable to illness.” Sullivan emphasizes that these physical effects, combined with the emotional toll of isolation, can create a vicious cycle. People may feel increasingly isolated as anxiety and self-doubt make it harder to reach out.
Why Connection Matters
Humans are inherently social beings, and meaningful connection plays a key role in mental health. “Relationships provide a support system that helps us handle stress and bounce back from challenges,” says Sullivan. “But it’s about quality, not quantity. Just a couple of meaningful relationships can make a big difference.”
For those struggling with social anxiety or feeling disconnected, Sullivan emphasizes that finding the right people to connect with can be transformative. “You don’t need a large social circle to feel supported—just people who genuinely understand and care for you,” she explains.
Breaking the Cycle: Tips for Overcoming Loneliness
For individuals who experience anxiety in social situations or identify as introverts, taking the first steps to build connections can feel challenging. “The key is to start small and be patient with yourself,” says Sullivan. Here are some of her practical strategies for breaking the cycle of loneliness and fostering meaningful relationships.
1. Start Small and Take It Slow
If socializing feels daunting, Sullivan recommends beginning with one trusted person. “Reach out to someone you already feel comfortable with, whether that’s a family member, a friend, or a coworker. Even a quick phone call or coffee date can help you feel connected,” she suggests.
Sullivan also advises people to take their time. “There’s no need to rush; give yourself permission to go at a pace that feels right for you.”
2. Engage in Activities You Enjoy
One effective way to connect with others is by participating in activities you genuinely enjoy. “Joining a local class, volunteering, or even engaging in online communities centered around your interests can create natural opportunities to meet like-minded people,” says Sullivan.
For those who feel shy, she recommends starting as an observer. “Simply being in a shared environment can be a first step toward easing feelings of isolation,” she adds.
3. Use Technology Mindfully
While technology offers ways to stay connected, Sullivan cautions against over-reliance on digital platforms. “Technology can be a great tool, but it’s important to use it in ways that feel supportive,” she explains.
Sullivan recommends video calls over endless texting and advises choosing online groups that foster genuine interaction. “Look for online spaces that feel positive and encourage meaningful connections,” she advises.
4. Practice Active Listening
To foster deeper relationships, Sullivan highlights the importance of active listening. “When we listen fully, without distraction, we create a space for empathy and understanding,” she says. “This strengthens relationships and helps us feel connected and valued.”
5. Practice Self-Compassion
Sullivan reminds people to be gentle with themselves. “Feelings of inadequacy or fear of rejection often keep people from reaching out. Self-compassion allows us to recognize these feelings without judgment,” she says.
“Remember, loneliness is something many people experience, especially in our digitally driven world,” Sullivan explains. “Acknowledging these feelings and reaching out—even in small ways—can lead to meaningful connections that help break the cycle of loneliness.”