When loneliness and depression go hand in hand

Loneliness is a feeling nearly everyone encounters at some point. It might happen after moving to a new city, experiencing a breakup, or navigating a major life change. Wanting connection and a sense of belonging is entirely natural. 

Persistent feelings of loneliness can sometimes lead to depression. Therapy is one of the best ways to prevent or alleviate depression and learn how to foster a sense of community. Through therapy, you can learn how to rebuild a sense of purpose, strengthen social connections, and work through feelings of loneliness and depression.

Are you depressed, lonely, or both?

Depression and loneliness share symptoms, which can make it hard to tell if you’re experiencing one or both. In fact, a recent report found that 81% of adults who felt lonely also reported experiencing anxiety or depression. Understanding the differences can help. 

Loneliness is a feeling of being isolated and lacking meaningful connections. People who’re lonely might feel like their current relationships lack depth or meaning. They might spend more time on social media or online to make up for a lack of in-person interactions. 

Feeling lonely from time to time is normal and isn’t always a sign of a mental health condition. However, chronic loneliness — when it’s frequent and impacting your day-to-day life — may be cause for concern. 

Depression is a mental health condition that goes beyond temporary sadness and affects mood, energy, and your ability to function. People with depression may experience:

• Persistent sadness: Depression is characterized by feeling down, empty, or like life is meaningless. 
• Loss of interest: You might lack interest in activities you once enjoyed. 
• Physical symptoms: Depression can show up as fatigue, changes in appetite, or unexplained aches and pains. 
• Difficulty functioning: If you’re depressed, you might find yourself struggling with daily work duties or making decisions.

While loneliness can often improve by forming meaningful social connections, depression brings persistent feelings of sadness even when surrounded by others. Sometimes, people with depression push others away, creating a cycle of longing and isolation. 

If you’re unsure whether you’re experiencing loneliness, depression, or both, a therapist can help you better understand your feelings and develop a treatment plan that supports your well-being.

What causes loneliness? 

Loneliness can be the result of not working, living alone, or difficulty making friends. One study found that nearly 30% of adults aged 50 to 80 felt isolated “some of the time” or “often.” 

This may be due to a variety of factors, from pandemic-era social distancing, the rise of remote work, or social media replacing in-person interactions. Some experts even consider loneliness an epidemic.

Are depression and loneliness linked?

Research shows that loneliness can contribute to and result from depression. In other words, loneliness can make you feel depressed, while depression may make you want to isolate yourself from others.

In some cases, loneliness and depression can be the result of unresolved trauma, life transitions, or unmet family needs, like living apart from close family members. A therapist can help uncover these root causes and work with you to address them effectively.

Five steps to address depression and loneliness

When you feel depressed and lonely, taking action can feel overwhelming or even out of reach. But small, positive steps — like prioritizing self-care, seeking support from a therapist, and building meaningful connections — can help improve your well-being and bring joy back into your life.

If you’re feeling depressed and lonely, consider these steps: 

• Challenge negative thought patterns: Depression often brings about negative self-talk and beliefs. You might feel defeated or believe your loneliness is due to being unlikeable. Cognitive behavioral therapy, a form of talk therapy, can help you reframe your thoughts and develop a more positive outlook.
• Start small: Connecting with someone doesn’t need to be a big, fancy occasion. Think of someone you’d like to spend some time with, and reach out. This could look like a phone call or enjoying a cup of coffee or tea together. Even simple, straightforward social interactions can make your day brighter. 
• Schedule in social time: Consider social engagements part of your routine, just like you might keep an exercise or skincare routine. You might commit to meeting up with someone once a week or joining a local run club or pickleball team. 
• Volunteer: Nonprofit organizations are always looking for help — whether it’s caring for animals, reading to children, or serving meals to people who are experiencing homelessness. This can help you meet others with similar values or interests. 
• Get a social prescription: Some healthcare providers now offer “social prescriptions” to help their patients address loneliness and depression. Instead of medication, these prescriptions connect you with community-based activities, like joining a dance class or spending time with others in nature. 

Find care with Rula

Loneliness and depression are common, but you don’t have to face them alone. Talking with a therapist can provide you with support, coping strategies, and encourage connection.

Using Rula’s matching tool, you can connect with over 10,000+ therapists dedicated to providing the care you deserve. In just seconds, you can connect with a therapist who can meet with you as soon as tomorrow. 

Find a therapist with Rula