4 Ways to Cope With Loneliness if You Have Depression

Science Suggests the Link Between Depression and Loneliness Works Both Ways

Depression and loneliness appear to reinforce each other. The social withdrawal that often happens with depression can make you feel lonely, and that loneliness can lead to new or worsening depression, says psychologist James C. Jackson, PsyD, a research professor of medicine at Vanderbilt University Medical Center in Nashville, Tennessee.

“The more people get depressed, the more they isolate, a fact that heightens feelings of loneliness, which, in turn, worsens depression,” says Dr. Jackson. “It is often a vicious cycle.”

Along with social withdrawal, other symptoms of depression — such as persistent feelings of sadness, emptiness, and hopelessness — could also lead to loneliness, says Drew Maygren, DO, a psychiatrist at Kaiser Permanente in Oakland, California.

“These symptoms may result in behaviors that create loneliness,” says Dr. Maygren. For example, if someone feels like others are judging them for their depressive symptoms, they may avoid reaching out, which could ramp up feelings of loneliness.

Loneliness Harms Both the Mind and the Body

“Loneliness is associated with worrying outcomes, regardless of whether people are depressed or not,” Jackson says. “But when people experience both loneliness and depression together, especially elders, outcomes are even worse.”

How to Cope With Loneliness if You Have Depression

The good news: While loneliness can be difficult to cope with on top of depression, experts have suggestions for when depressive symptoms make it harder to be social in the first place. Here are four strategies to help you stay connected with others around you.

1. Consider Joining a Support Group

Need help finding a support group? Organizations like the National Alliance on Mental Illness and the Depression and Bipolar Support Alliance, for example, have directories of support groups you could join, whether in person or virtually. Support groups are also available for people with physical health conditions who may be more isolated because of their symptoms.

“These are broadly available for people with chronic illness, whether mental or physical, and have become increasingly popular for people with long COVID, one of the particularly challenging conditions of our time,” Jackson says.

2. Try New Social Activities

“Not only does this allow for a joyful experience, but it also reinforces supportive social interactions,” Maygren says.

Maygren suggests trying these potential social activities:

• Classes at a community center that promote interaction with others, such as cooking or a foreign language
• Book clubs
• Exercise classes

Along with the social interaction in a class, exercise on its own is known to lift depressive symptoms. If it feels too intimidating to do any of these alone, consider inviting a friend or family member to go with you.

3. Connect With Loved Ones

More one-on-one social interactions might be beneficial for people experiencing both depression and loneliness, say Jackson and Maygren. “Connection can be an antidote to both loneliness and depression,” says Jackson.

Maygren recommends taking time to call one additional friend or family member each day who you were not planning to talk to. This way, you can practice engaging more socially with someone you already know and trust.

4. Tell Your Therapist if You’re Struggling With Loneliness

If you see a therapist or another mental health professional for depression, be open with them about how loneliness is affecting you. They can help you find ways to reduce loneliness and the impact of certain maladaptive behaviors linked to loneliness, such as social withdrawal, says Maygren.