When you feel alone, the way out is usually through small, concrete moves toward connection: joining a community online or in person, spending time with animals, volunteering, practicing mindfulness, and talking with a therapist. Loneliness is a signal, not a verdict, and it responds to action. Here are five ways to get help when you feel alone.
Key takeaways
- Loneliness is extremely common. In the ACHA National College Health Assessment (Spring 2025, 65,950 students), 46.7 percent of college students scored positive for loneliness. Almost half.
- Small moves count: per the National Institutes of Health, even interacting with animals can reduce loneliness, lower stress hormones, and boost your mood.
- Helping others helps you. Mayo Clinic Health System reports volunteering reduces stress and increases social connection.
- If loneliness comes with hopelessness, do not wait it out alone: call or text 988 any time.
Why feeling alone hurts so much
Humans are social creatures; connection is part of how our minds stay well. When it is missing, anxiety and low mood often move in. If you are feeling it right now, know that you are far from the only one, even if everyone around you looks connected. Among college students, the ACHA National College Health Assessment found in Spring 2025 that 46.7 percent scored positive for loneliness on the UCLA Loneliness Scale. That is nearly half of the people walking past you on campus feeling some version of what you feel.
Loneliness is a signal, like hunger or thirst: it is your mind asking for connection. Here are five ways to answer it.
1. Find Your People, Online or In Person
Communities built around shared interests or shared experiences are one of the lowest-pressure ways to connect, because the topic does the icebreaking for you. That can be a club, a rec league, a study group, a faith community, or a well-moderated online forum where people talk through the same things you are facing. Online connection works best as a bridge to in-person connection, not a replacement for it, so when a group you like meets in real life, go.
2. Spend Time With Animals
Animals are good company, and the benefits are measurable. Per the National Institutes of Health, interacting with animals has been shown to decrease levels of cortisol, a stress-related hormone, and lower blood pressure, and animal contact can reduce loneliness, increase feelings of social support, and boost your mood. No pet? Visit a local animal shelter and ask about walking dogs or socializing cats. The shelter gets help, and you get the good part of pet ownership without the lease problem.
3. Volunteer
Volunteering connects you with people who care about the same things you do, which is exactly the soil friendships grow in. It is also good for you in its own right: Mayo Clinic Health System reports that volunteering reduces stress, increases social interaction, helps build a support system based on common interests, and gives you a sense of purpose. Sites like VolunteerMatch can pair you with local causes that fit your interests and schedule.
4. Practice Mindfulness
Loneliness gets louder when your mind spins on it. Mindfulness practices, meditation, breathing exercises, or even a hobby absorbing enough to hold your full attention, give your mind somewhere steadier to rest. The National Institute of Mental Health lists relaxation and wellness practices like meditation, muscle relaxation, and breathing exercises among its core self-care recommendations, alongside gratitude, movement, and staying connected to people who can support you.
5. Talk With a Therapist
Sometimes loneliness has deeper roots: social anxiety, depression, grief, or a season of life where your old connections no longer fit. A therapist helps you understand what is underneath and build a way back to connection. Individual counseling gives you a dedicated, judgment-free space, and if getting to an office is a barrier, online counseling brings a real Northern Colorado therapist to wherever you are. If rebuilding your circle is the goal, our guide to nurturing friendships in adulthood pairs well with the work.
When reaching out becomes urgent
Loneliness and isolation can sometimes slide toward hopelessness. If you are having thoughts of suicide or self harm, or the emptiness feels like more than you can carry, do not wait: call or text 988, the Suicide and Crisis Lifeline, any time, free and confidential. You matter, and help is available right now.
Frequently asked questions
Is it normal to feel lonely even when I am around people?
Yes. Loneliness is about the quality of connection, not the quantity of company. You can feel alone in a crowded dorm or a busy family. It is a signal that you need deeper connection, not proof that something is wrong with you.
How common is loneliness in college students?
Very common. In the ACHA National College Health Assessment for Spring 2025, covering 65,950 students, 46.7 percent scored positive for loneliness on the UCLA Loneliness Scale. If you feel alone on campus, nearly half the people around you know the feeling.
What helps loneliness the fastest?
Small, repeatable contact: a text to one person, a standing coffee, a club or volunteer shift where the activity does the icebreaking. Time with animals measurably lowers stress and boosts mood per NIH. Consistency matters more than grand gestures.
When should I see a therapist about loneliness?
When loneliness is persistent, when social anxiety or low mood keeps you from reaching out, or when isolation is affecting sleep, school, or work. And if loneliness ever comes with thoughts of self harm, call or text 988 right away rather than waiting for an appointment.
Clinically reviewed by Chris Berger, M.A., LPC, NCC. Updated September 2026.
You Do Not Have to Figure This Out Alone
Loneliness tells you something is missing; it does not get to decide the ending. Our caring counselors in Fort Collins, Loveland, and Windsor help people of every age rebuild connection, with first appointments typically within about 48 hours. Schedule your free consultation or call 970.227.2770.
If you are in crisis, call or text 988, the Suicide and Crisis Lifeline, any time.
