Loneliness can creep up on you when you least expect it. Maybe you're sitting at home on a quiet weekend, scrolling through social media, and suddenly it feels like everyone else is out living their best lives, surrounded by friends, while you're... alone. It’s a heavy feeling, and if you’ve been there, you know how isolating it can be.

But here’s the truth—loneliness happens to all of us. It’s not a reflection of who you are or what you’re lacking. It’s a part of being human. The good news? There are ways to work through it, even when it feels like that cloud is hovering over you. If you’re feeling lonely right now, here are some steps to help you feel more connected—both to yourself and others.
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Start by Acknowledging How You’re Feeling
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First things first, let’s just call it what it is. Feeling lonely can bring up a lot of other emotions—shame, frustration, maybe even guilt. You might feel like you should be more social, or like there’s something wrong with you for not having a packed social calendar. But loneliness isn’t about being “flawed” or doing something wrong.

It’s okay to feel lonely. It’s a natural, human experience, and the more we try to fight it or pretend it doesn’t exist, the worse it tends to feel. So, start by simply acknowledging where you are. Tell yourself, “I’m feeling lonely right now, and that’s okay.” When you give yourself permission to feel it, you can start to understand it—and that’s the first step in working through it.
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Reach Out—Even When You Don’t Feel Like It
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One of the hardest things to do when you’re feeling lonely is to reach out to someone. That feeling of isolation can make it seem like no one will understand, or worse, like no one wants to hear from you. But trust me—someone does want to hear from you. Even if it’s been a while since you last talked to a friend or family member, it’s worth sending that text, making that call, or just saying, “Hey, I’ve been thinking about you.”

It doesn’t have to be a grand gesture. Maybe you message an old friend, join an online group, or simply say “hi” to a neighbor. Sometimes, just the act of reaching out, even in a small way, can lift that weight of loneliness just enough to remind you that you’re not as alone as you feel. People are often more open to connection than we give them credit for—we just have to take that first step.
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Get Out of Your Own Head by Doing Something Small
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When loneliness sets in, it can feel like you’re stuck in an endless loop of overthinking. You might catch yourself dwelling on what you don’t have, or imagining that everyone else is out there having a much better time. One way to break that cycle? Do something small, even if it’s just for you.

Go for a walk, listen to your favorite podcast, cook a meal you love—anything that helps shift your focus from the spiral of loneliness to something more manageable. Sometimes, it’s these little actions that help clear some mental space and remind you that you’re in control, even when it doesn’t feel like it. You don’t have to fix everything right away—just focus on taking care of yourself in this moment.
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Find Comfort in Routine and Familiarity
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When you’re feeling lonely, it can be hard to find the energy to do anything. Even the thought of leaving the house might feel overwhelming. If that’s where you are right now, it’s okay. Start small by leaning into routines or places that bring you comfort. It might be as simple as visiting a coffee shop you love or walking a familiar route in your neighborhood.

Familiar spaces and routines can make the world feel a little less big and overwhelming. They remind you that, even in moments of loneliness, there are things around you that are stable and constant. Over time, being out in these familiar spaces might make it easier to connect with others who share those same routines.

Don’t Wait for “Perfect” Opportunities to Connect
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Here’s something important to remember: you don’t need to wait for some ideal moment or a special invite to reach out or meet new people. If you’ve been waiting for the perfect opportunity to connect with someone or make new friends, you might be waiting forever. There’s rarely a “perfect” moment—there’s just now.

If you’re at a coffee shop and see someone you recognize, say hello. If you’ve been meaning to text an old friend but feel awkward because it’s been too long, send the message anyway. If you’re interested in joining a local group but you’re worried about showing up alone, go anyway. The truth is, most people are craving connection too, and they’ll appreciate you making the first move.
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Try to Be Present, Even in Solitude
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Sometimes, the best thing you can do when loneliness hits is to lean into solitude, but in a healthy way. Being alone doesn’t always have to feel lonely. There’s a difference between feeling isolated and choosing to spend time with yourself. If you can, shift your mindset to see solitude as an opportunity to recharge, reflect, and reconnect with who you are.

Find ways to be present in your alone time. That could mean journaling, meditating, reading, or just sitting with your thoughts without the distractions of social media or comparison. Solitude can be a powerful way to get to know yourself better, and when you’re comfortable with your own company, it makes it easier to form meaningful connections with others down the line.

Connect with Others in a Safe Space Through Kinship
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If reaching out to people feels overwhelming, or if you’re not sure where to start, Kinship can be a great way to ease into connection. Sometimes, it’s easier to open up in a virtual space where you know everyone else is there for the same reason—to feel less alone and find support.

Kinship offers small group sessions that let you connect with others who might be feeling the same way as you. It’s a judgment-free zone where you can share what’s on your mind, listen to others’ experiences, and start to build a sense of community. Here’s why it might be helpful:

You’re not alone. When you’re feeling lonely, it’s easy to think you’re the only one going through it. But in Kinship, you’ll meet others who understand what you’re feeling, and that in itself can be a huge relief.

Low-pressure connection. There’s no need to show up perfectly or have it all figured out. You can come as you are and feel safe knowing that the people in your group are there to support each other.

Find your voice. If you’ve been struggling to connect with people in real life, Kinship gives you the space to practice being open and honest, which can make it easier to reach out in other areas of your life.
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You’re Not as Alone as You Feel
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Loneliness can feel like a heavy cloud, but it’s important to remember that it’s not permanent. You can move through it, even if the steps are small. Start by reaching out, leaning into routines, and finding spaces where you feel seen and understood. Whether it’s through small, everyday actions or connecting virtually with Kinship, know that you deserve to feel connected and supported.

Join us at Kinship to take that first step toward feeling less alone. You don’t have to go through this by yourself—let’s find community, together.

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