The impact of loneliness on our wellbeing

Loneliness can be tough, even if you don’t always realise it. It’s more than just wishing you had company, it can affect your mood, energy, and even your health.

In fact, approximately 3.83 million people in the UK experience persistent loneliness, meaning they feel lonely 'often or always'.

Whether you’re feeling it yourself or worried about someone else, loneliness can feel like a lot to handle. But here’s the good news: small steps really can make a big difference. The first step is understanding how loneliness impacts your wellbeing so you can start feeling more connected and supported.

Let’s dive in and talk about why it matters and what you can do to feel less alone.

How loneliness affects your wellbeing

Loneliness is more than just feeling alone, it's feeling disconnected. You could be in a room full of people and still feel lonely if you don’t have a real connection with anyone. And when that feeling sticks around, it can start to take a toll on your mind.

For starters, loneliness can make anxiety and stress feel ten times worse. Imagine you're struggling with something, maybe work stress or just one of those overwhelming days, but instead of being able to talk it out, you keep it bottled up. Over time, those thoughts pile up and start to feel unmanageable.

It can also lead to feelings of low self-esteem. If you’re spending a lot of time alone, it’s easy to fall into the trap of thinking, Is there something wrong with me? Why does no one reach out? Even if you logically know that people have their own lives, that nagging voice in your head can convince you that you're the problem. And when you feel like that, it’s even harder to put yourself out there.

Loneliness can also drain your motivation. Maybe you used to love going for walks, painting, or listening to music, but now everything just feels a bit… meh. Without social connection, your brain can slip into a low-energy state where even small things feel like a chore.

And then there’s the spiral effect. The lonelier you feel, the harder it is to reach out, and the longer you go without connection, the worse it gets. It’s a cycle that can sneak up on you if you're not careful.

But here’s the thing, just recognising that loneliness is affecting your mental health is already a big step. It’s not just “in your head,” and you’re definitely not alone in feeling this way. The next step is figuring out what small changes can help, and we'll get into that soon.

The physical impact of loneliness

Loneliness isn’t just an emotional struggle, it can take a serious toll on your body too. You might not notice the effects straight away, but over time, persistent loneliness can lead to real health issues. Here’s how:

• Weakened Immune System: When you feel lonely for a long time, your body stays in a state of stress. This increases inflammation and makes it harder to fight off illnesses. Some studies even suggest that people who feel lonely are more likely to catch colds and recover more slowly from injuries.

  
  

• Higher Risk of Heart Disease & High Blood Pressure: Loneliness triggers the release of stress hormones like cortisol. Over time, too much cortisol can raise your blood pressure and increase your risk of heart disease. Research has found that people who feel lonely have a higher chance of developing heart-related health problems.

  
  

• Poor Sleep Quality: Have you ever felt exhausted but struggled to fall asleep because your mind wouldn’t switch off? Loneliness can make this worse. When you feel disconnected, your body can stay in a hyper-alert state, making it harder to relax and get deep, restful sleep.

  
  

• Increased Risk of Cognitive Decline: People who feel lonely for long periods are more likely to experience memory issues and cognitive decline as they age. Studies have shown that loneliness can increase the risk of dementia, possibly because social interaction helps keep the brain active and engaged.
  

• Low Energy & Fatigue: Loneliness can make even small tasks feel draining. Without social interaction to lift your mood, your body can slip into a low-energy state, making it harder to stay motivated and focused throughout the day.

  The good news is, taking small steps to feel more connected can help reverse many of these effects.

Why loneliness can feel hard to break

Even when you know you’re lonely, doing something about it can feel overwhelming. If it were easy as just “meeting new people”, loneliness wouldn’t be such a big issue. But there are real barriers that can make it hard to reconnect:

• Social Anxiety & Fear of Rejection: When you’ve been feeling lonely for a while, reaching out can feel risky. Thoughts like What if they don’t want to talk? What if I’m annoying? can make it easier to stay isolated. But in reality, most people are more open to connection than you might think.

  
  

• Busy Schedules & Modern Lifestyles: Work, family, and other responsibilities can leave little time for socialising. And when life gets busy, social plans are often the first thing to go. Many people also struggle with remote work or digital communication replacing in-person connection, which can make loneliness worse.

  
  

• The Habit of Isolation: The longer you feel lonely, the more it can become a habit. Even when opportunities for connection come up, it might feel easier to stay in your comfort zone. Over time, loneliness can make socialising feel exhausting rather than enjoyable.

  
  

• The Stigma Around Loneliness: Admitting you feel lonely can feel embarrassing, as if it means you’re “failing” at something that should come naturally. But loneliness is a natural human emotion, it’s not a personal weakness, and talking about it openly can help break the cycle.
  

Understanding these barriers can help you be kinder to yourself.

Loneliness is information, not a personal failing

Loneliness isn’t a sign that something is wrong with you. It’s just your mind and body telling you that you need more or better connection, just like hunger tells you that you need food.

It doesn’t mean you’re bad at making friends or that people don’t care about you. It just means that something about your social life isn’t meeting your emotional needs right now. Maybe you’re missing deep conversations, shared experiences, or just more time with people who make you feel understood.

When you see loneliness as a signal instead of a problem, it’s easier to do something about it. That might mean calling a friend, joining a group, or thinking about what kinds of connections actually make you feel good.

A lot of people feel lonely, even those who seem surrounded by others. It’s especially common during big life changes, moving to a new place, starting a new job, or even working remotely. Knowing this can help take the shame out of it.

Instead of seeing loneliness as something to hide, try to see it as useful information. It’s not forever. It’s just a reminder that you deserve connection and that there are ways to find it.

Self-help strategies to feel more connected

Loneliness can feel heavy, but there are simple ways to build more connection. You don’t have to make big, life-changing moves, small steps can make a real difference.

Get Support from a Social Prescriber: If you’re not sure where to start, a social prescriber can help. They work through GP practices and can connect you with local groups, activities, and support networks that match your interests. Whether it’s an exercise class, a creative workshop, or a community meet-up, they can help you find something that feels right for you.

Join a Support Group: Talking to people who understand what you’re going through can make a huge difference. Whether you’re dealing with grief, anxiety, parenting struggles, or just feeling isolated, support groups offer a space to share and connect.

Try Volunteering: Helping others is a great way to feel more connected. You could help at a food bank, join a community project, or support a local charity. It’s a chance to meet new people while doing something meaningful.

Look Into Befriending Services: If you’d like regular chats with someone, befriending services can match you with a volunteer for phone calls, meet-ups, or even online conversations. It’s a simple way to bring more social interaction into your week.

Join a Group That Interests You: Socialising feels easier when you’re doing something you enjoy. Whether it’s a book club, a walking group, or a crafting class, shared interests can lead to natural friendships.

  Take Part in Mental Health Training: Learning about mental health, whether through workshops, online courses, or workplace training, can give you tools to better understand your own feelings and support others. It helps build resilience, reduces stigma, and gives you practical strategies to manage stress, anxiety, and loneliness more effectively.

For workplaces, Marmalade Trust’s webinar training offers practical guidance on recognising and addressing loneliness at work, helping teams create more open, supportive, and connected environments.

Reconnect with Someone from Your Past: Sometimes, the support we need is already there, we just need to reach out. Sending a quick message to an old friend, neighbour, or family member could be the start of rebuilding a meaningful connection.

If you’re looking for ways to meet people in a relaxed, welcoming space, Marmalade Trust’s ‘Marmalade Connections’ is a great place to start. We offer friendly, local meet-ups where you can chat, share experiences, and build new relationships in a supportive environment.