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What is loneliness?
Because loneliness is a subjective feeling, everyone’s experience of it is different. I clearly remember a peer in high school telling me a story, with a nervous laugh, about his sister stating she was lonely. According to him, there was "no reason" for this, as their family was huge and people were always around. What was his sister experiencing? It was very likely existential loneliness—the feeling of being lonely even when surrounded by people you know.
People can also suffer from social loneliness when they lack social connections in general; as a result, they have no one to go out with or share hobbies with. Then there is emotional loneliness, which occurs when someone lacks a deep emotional attachment to a close companion⁴. Of course, we can all experience situational loneliness every now and then, such as during major life challenges, transitions, birthdays, or Christmas.

What leads to loneliness?
This is a complex question, as there are many different causes. Some loneliness arises from social anxiety, which can make it difficult to meet new people, chat, or form friendships. This can create a vicious cycle: over time, a fear of rejection and abandonment stops a person from initiating conversations altogether. Loneliness can also appear when we grieve, which can happen after a relationship breakdown just as much as a death. People frequently experience isolation when struggling with depression or other mental health difficulties. Physical health problems and disabilities play a massive role as well, often acting as physical barriers to going out and socializing. Finally, significant life transitions—like moving to a new city, starting a new job or school, becoming a full-time carer, or staying home with a new baby—can trigger intense loneliness. This list is far from exhaustive; there are countless situations that can lead to these feelings⁵. Loneliness and its signs From day one, human beings have an inherent need for connection. Whether we are introverted or extroverted, we all need company, people to talk to, and loved ones to share experiences with. When we can't or don't connect for whatever reason, it can result in a distressing, uncomfortable, and painful sense of isolation. People can feel left out or even isolated due to different circumstances, or even from not having anyone to turn to. It is also an important thing to note here that loneliness often feels out of control—something that we don’t want but is happening to us—and this can make us feel helpless or powerless⁶. Health risks of loneliness Feeling lonely for a prolonged period can lead to serious challenges that impact both physical and mental health. Loneliness is heavily associated with depression, anxiety, stress, and even suicide. It is also linked to unhelpful coping mechanisms, such as drug or alcohol misuse. Elevated stress levels caused by isolation can lead to secondary issues like chronic inflammation and sleep difficulties. Furthermore, those who experience long-term loneliness often adopt a more sedentary lifestyle, leading to further physical health consequences. Loneliness in a digital age It is a strange paradox of modern Western society that we have never been more digitally connected, yet loneliness levels are sky-high—a reality further accelerated by the COVID-19 pandemic. Millions of us use social media platforms like Facebook and Instagram, assuming they will help us connect and feel less isolated. In many cases, technology is helpful; you can reach out to anyone at any time, see a loved one's face on a video call, or hear their voice. However, many platforms are designed for engagement rather than genuine human connection. They promote superficial validation through "likes" and comments, alongside a culture of constant comparison. This can ultimately worsen low self-esteem, anxiety, and isolation.
Moreover, the growing number of people turning to AI for companionship is concerning. The issue isn't using AI when it is safe and appropriate; it is when AI becomes the only entity a lonely person talks to. While an AI chatbot can make us feel listened to without judgment, it completely lacks genuine interest, shared human lived experiences, and authentic connection⁷.

Managing social connections
Overcoming loneliness is rarely straightforward, and the right approach depends entirely on your individual circumstances. However, if you are struggling, reaching out for help is a vital step—whether that means speaking to your GP, confiding in friends and family, or seeking support from a professional counsellor or psychotherapist.
Depending on your situation, you might try connecting with local community groups, such as a walking club or local volunteering initiatives. If you already have people in your network, simply keeping in touch with them can be a great first step. While in-person meetups are ideal, staying in touch via text, phone call, or video chat is just as valuable if getting out is difficult. Re-engaging with old hobbies or picking up something you've always wanted to try can also bridge the gap.
Below, you will find some helpline numbers if you need someone to reach out to.

Helpline numbers
MIND - Call their support line on 0300 102 1234 to talk about your mental health.
The Mix – offers free and confidential support for young people under 25s: call 0808 808 4494 or text "THEMIX" to 85258
Campaign Against Living Miserably (CALM) – a suicide prevention helpline, providing free and confidential help on 0800 58 58 58. Open daily from 5 pm to midnight.
Silverline – free and confidential helpline (24/7) for people over 55s, call 0800 4 70 80 90
References

(1) Age, U.K., 2014. Evidence Review: Loneliness in Later Life. London: Age UK

(2) Centre for Economics and Business Research. The cost of disconnected communities [Internet]. London: Eden Project Communities; 2016 Dec [cited 2026 Jun 6]. Available from: https://www.edenprojectcommunities.com/the-cost-of-disconnected-communities

(3) Marmalade Trust. Loneliness in numbers: the facts and statistics [Internet]. Bristol: Marmalade Trust; [date unknown] [cited 2026 Jun 6]. Available from: https://www.lonelinessawarenessweek.org/statistics

(4) National Health Service. Loneliness [Internet]. London: NHS; [updated 2023 Dec 15; cited 2026 Jun 6]. Available from: https://www.nhs.uk/every-mind-matters/lifes-challenges/loneliness/#what-is-loneliness

(5) Cherry K. Loneliness: causes, symptoms, and coping strategies [Internet]. New York: Verywell Mind; 2023 May 10 [cited 2026 Jun 6]. Available from: https://www.verywellmind.com/loneliness-causes-effects-and-treatments-2795749

(6) Psychology Today. Loneliness [Internet]. New York: Sussex Publishers; 2024 [cited 2026 Jun 6]. Available from: https://www.psychologytoday.com/gb/basics/loneliness

(7) Psychology Today. Loneliness in the digital age [Internet]. New York: Sussex Publishers; 2025 Aug 27 [cited 2026 Jun 6]. Available from: https://www.psychologytoday.com/gb/blog/psychology-in-society/202508/loneliness-in-the-digital-age

Supporting physical health
The impact of walking on physical health has been thoroughly studied for a long time, providing robust evidence of its benefits. These include reducing the risk of heart disease, high blood pressure, high cholesterol, diabetes, and cancer. It also supports joint and bone health, boosts the immune system, and can be a valuable tool for weight management^1,2,3.As per the NHS recommendations, a brisk 10-minute walk already delivers measurable benefits for the body and counts toward your weekly exercise targets⁴.

Why walking is good for your mental health
Walking offers numerous mental health benefits. It helps us better manage anxiety and stress, reduces symptoms of depression, and is incredibly useful for navigating burnout. Walking gives us a dedicated space for ourselves to cope and unwind out in nature.

In our modern Western society, we often have fully packed days and weeks filled with constant noise, to-do lists, and heavy expectations. Walking is a wonderful way to step away from this noise and enjoy some quiet time in nature, simply putting one foot in front of the other. In that sense, it is an excellent way to clear brain fog, combat fatigue, and allow our minds to rest. A wealth of evidence shows that being out in nature has a profoundly positive impact on our minds, helping us calm down, enhancing our mood, and even encouraging better sleep⁵.

Build it into your daily life
If you do not currently exercise, it is important to build walking into your life gradually. If it feels right, you can start with a ten-minute walk per day and build up from there, increasing your minutes as and when you feel ready.

It can be helpful to look at your daily or weekly routine to see where you might naturally implement a walk. For example, you could walk to the local shop, pick up the kids on foot, commute to work, or take a short stroll before dinner or right after your working day ends. Our daily schedules differ, but it is very likely you can find a small window to give this activity a go. You might also find that you have more free time on weekends or on your days off.

Always ensure you are fit for your walking plans and have the right gear. This does not necessarily mean anything fancy—just comfortable shoes and appropriate clothing for the weather, a drink, and perhaps a small snack. Walking can also be much more enjoyable if you have company, whether that is a dog, a friend, or a local walking group. Alternatively, you can listen to music or a podcast while you wander.

How walking helps with stress, anxiety and burnout
While there is plenty of evidence supporting the positive impact of walking, you ultimately need to experience it for yourself to see how it feels. Speaking from personal experience, I have been there and done that. My own walking routes were longer—at least 30 minutes—and I deliberately visited various natural spots, combining the healing elements of nature with physical activity.

The two elements together were incredibly helpful in reducing my stress and anxiety levels, as well as soothing symptoms of burnout. When you are out and about, you naturally focus on your steps, your breathing, and the environment around you. This helps you stay present and feel balanced within your surroundings. Ultimately, this supports "connectedness"—which refers to how we bond with the natural world and the way we feel when we are immersed in it⁶.

Make it fun or challenge yourself
Keep a goal in mind, but make sure it is realistic and achievable. Start small if you do not walk regularly. Your goal could be a simple 10-minute walk, tracking a familiar route, or exploring a brand-new walking path. If you have the time and capacity, you can visit unfamiliar places like a local field, a nearby forest, or a new park.

If for any reason you cannot manage what you originally planned, please remember that this is not a failure or a problem. You can always start again another day or the following week; you are doing this entirely for yourself.

For more useful information on how to get started, tips for walking, general guidance, and details about the NHS "Active 10" app, visit the NHS Walking for Health guide.


References
(1) Mayo Clinic Staff. Walking: Trim your waistline, improve your health. Mayo Clinic [Internet]. 2024 Jun 13 [cited 2026 May 20]. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
(2) British Mountaineering Council. Health benefits of climbing and hill walking. The BMC [Internet]. [date unknown] [cited 2026 May 20]. Available from: https://thebmc.co.uk/en/health-benefits-of-climbing-and-hill-walking
(3) Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience [Internet]. 2023 Dec [cited 2026 May 20];45(6):3211-3239. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/ doi: 10.1007/s11357-023-00873-8
(4) NHS. Walking for health. NHS [Internet]. 2022 Oct 11 [cited 2026 May 20]. Available from: https://www.nhs.uk/live-well/exercise/walking-for-health/
(5) White H. Happy to be outside: mental health and nature. NHS Forest [Internet]. 2024 Mar 20 [cited 2026 May 20]. Available from: https://nhsforest.org/blog/happy-to-be-outside-mental-health-and-nature/
(6) Mental Health Foundation. Nature: How connecting with nature benefits our mental health. London: Mental Health Foundation [Internet]. 2021 May [cited 2026 May 20]. Available from: https://www.mentalhealth.org.uk/our-work/research/nature-how-connecting-nature-benefits-our-mental-health

Awareness: The first spark of the change
According to the Stages of Change model², we can often find ourselves in the contemplation stage—where we are aware of a problem and want to make a change, but haven't started yet. Awareness is key; if we aren't aware of a problem, we cannot do anything about it. In the next stage, preparation, we develop the intent to change. This leads directly to action, where we actively modify our behaviour. What you want to change is totally up to you. Maybe you want to exercise more, eat more healthily, drink more water, spend more time with loved ones, start a meditation practice, or create solid boundaries between work and life.

Beat procrastination with behaviour activation
Making changes, even small ones, requires steps that can sometimes cause frustration or stress. It can feel overwhelming, which then leads to procrastination, avoidance, and further frustration. Behavioural activation is a helpful tool to start taking small steps forward. For instance, if you want to be more physically active but don't do any exercise currently, planning an hour-long program five times a week probably won't work. It is too much. Instead, start small: pick a start date and commit to your chosen activity—whether that's running, the gym, swimming, walking, or anything else you enjoy—just once a week. This gives you a boost and the rewarding experience of having made a start! You can then build on that progress the following week.

The magic of micro-actions
We don’t need to achieve everything in one day. Change is most long-lasting when it is slow and gradual. You can start small with anything you want to change. For example, if you want to learn relaxation techniques, try a 5-10 minute meditation video (such as a body scan) or 5 minutes of breathwork (like box breathing) once a day or a few times a week. If you want to read more, start with ten minutes a day. Starting a change is much better than simply fantasising about it and later feeling disappointed that nothing has been done.

When it comes mental health
Sometimes we recognise that the changes we need are more challenging, and we may need help. I am thinking specifically about managing anxiety, stress, burnout, or depression. Maybe you’re aware that anxiety has "taken control" recently, or you feel on edge and discontented. Perhaps you are at a stage in life where a lot is going on, you aren't sure where to start, or you have experienced several transitions at once. When it feels difficult to begin, reaching out to a counsellor or psychotherapist can be a helpful way to find your path forward.

Even with deep-seated issues, little steps still matter. For example, in managing social anxiety, micro-actions might include walking for 10 minutes in a familiar place, then gradually visiting somewhere new. You could try visiting a small shop or a cafe on your own, or perhaps going with a friend first. The "plan" always depends on the individual issue and what you personally want to change.

Before you choose your action, ask yourself: 'How will this change make my life feel better?' Connecting your small step to a personal value makes it much easier to stick to. Also, while you are trying to make changes, gently remind yourself that your ‘actions’ don’t need to go perfectly. Change isn’t a straight line. The goal is progress, not perfection.

So, moving forward: what is one 'micro-action' you can take for your mental health and wellbeing today?


Disclaimer: This blog is for informational purposes and does not replace professional therapeutic advice. If you are in a crisis, please contact your GP, call 111, or reach out to the Samaritans at 116 123.

References

(1) Mental Health Foundation. Mental Health Awareness Week [Internet]. London: Mental Health Foundation; 2026 [cited 2026 May 11]. Available from: https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week

(2) Hussey, J. Cycle of Change [Internet]. Intervention Hub; [n.d.] [cited 2026 May 11] Available from: https://www.intervention-hub.com/lessons/cycle-of-change/