How to cope with loneliness: Small steps to feel less alone as you age

Written by: Anna Davis

Reviewed by: Dr. Claire Hsing, DPT, Karen Libman, LCSW

Feeling lonely is more common than you might think, especially as we get older. You may feel isolated even if you’re not completely alone. Maybe you’ve lost friends or family, moved to a new place, or just don’t have as many chances to connect with others.

The good news is that there are small, simple ways to feel better and build stronger social connections. Social connection is a key pillar of lifestyle medicine, and can positively affect our physical, emotional, and social well-being. No matter your age or ability, it's never too late to reconnect.

What's the difference between feeling alone, loneliness, and social isolation?

Social isolation, loneliness, and feeling alone are often talked about together, but they’re not the same thing.

Being alone refers to a neutral state of solitude and does not necessarily involve distress or discomfort.
Loneliness is the feeling of distress when you're alone or feel disconnected, even if you’re around others.
Social isolation refers to the lack of available and quality relationships, which means you don’t have many people to interact with on a regular basis.

Some people feel lonely even when they’re not alone, and others might not feel lonely even if they don’t see many people. But both loneliness and isolation can affect your health.

Other key terms

Social connection: The quality of relationships and support we feel with others, important for physical and mental health.
Social network: The structure of relationships we have with others, including through individuals and organizations.
Extraversion level: How much being around others gives or uses up your energy. Many people have elements of being introverted and extroverted that show up in different situations or times.
- Being extroverted means you feel energized by being social. For example, extroverts often do well in groups, enjoy chatting, and like lively places.
- Being introverted means you recharge by spending time alone. For example, people who are introverted may prefer having one-on-one or small group conversations.

Why do seniors experience loneliness?

As we age, life changes can make it harder to stay socially connected. Retirement, health problems, moving, or losing a loved one can cut down on social interaction. Some older adults may have less conversations because of hearing loss or memory problems. Others may stop doing activities they love because they no longer feel confident or supported. Over time, this may lead to a smaller social circle, and more time spent alone.

Loneliness in seniors is also shaped by broader factors—not just age. Shifts in technology, housing, or community support can impact how easy it is for people to stay connected. These environmental changes affect everyone, but older adults may feel them more, increasing their risk of social isolation.

How social isolation impacts seniors’ health and wellbeing

Feeling lonely or being socially isolated doesn’t just affect your mood. It can also hurt your physical and mental health.

Loneliness and isolation are linked to:

A higher risk of heart disease, stroke, and dementia
Memory loss and brain decline
Depression and anxiety
Poor sleep
A higher risk of falling

Seniors who are afraid of falling often avoid going out or joining activities. This leads to more time alone, which increases both fall risk and feelings of isolation. It can become a cycle that’s hard to break, but not impossible.

Why social connection matters

Spending time with others is important for your body and your brain. People with strong social connections are more likely to stay independent, recover faster from illness, and even live longer. In fact, research shows that people with strong relationships have a 50% higher chance of living longer than those who are more isolated.

How to combat loneliness during life transitions

Major life changes can make people more vulnerable to loneliness and social isolation. By planning ahead and taking small steps, you can protect your mental health and stay socially connected.

If you’re wondering how to feel less lonely or how to stop isolating yourself, here’s how to navigate some of the most common life transitions:

Retirement

Many people look forward to retirement, but when work ends, so daily social interaction can become less frequent. A work routine can add structure to your day and contribute to your mental health. The sudden change in routine after retirement can lead to boredom, loneliness, and difficulty finding purpose.

What you can do:

Create a new daily routine that includes regular social time, like coffee with a friend or joining a club.
Explore new skills or hobbies you didn’t have time for before. Doing something you enjoy can make you feel more like yourself. If you can’t do your favorite hobby anymore, look for a version that fits your needs. Give yourself grace to explore new things, whether it’s pickleball or online dance classes with Bold.
Use your skills to get involved non-professionally, such as through part-time work, volunteering, teaching, mentoring, or participating in community organizations.

Health problems or physical limitations

Changes in mobility, chronic illness, or recovering from an injury can make it harder to get out and stay involved. Many older adults begin to avoid things because of pain, fatigue, or fear of falling.

What you can do:

Try modified exercises that work with your current abilities and preferences.
- Tip: Check out Bold’s seated classes such as chair yoga
Use technology to stay in touch; video calls, social media, and even texting can help.
Search for community programs that offer transportation or home visits.

Moving to a new home or city

Relocating to be closer to family or downsizing to a new space can be stressful and lonely. You may feel disconnected without familiar faces or routines, and may need to find new healthcare providers and specialists.

What you can do:

Introduce yourself to neighbors, or attend a local event to meet new people.
Check out local community programs. Senior centers, libraries, and local groups often have free or low-cost events like classes, talks, games, and support groups. Many centers also offer transportation if you need help getting there. Take advantage of the resources in your area.
Join an interest group in person or online, whether it’s book clubs, crafting, walking, or gardening.
Check with your health plan to find local providers and specialists.

Loss of a loved one

Losing a spouse, sibling, or close friend can be very challenging. It’s common to withdraw from others while grieving, but long-term isolation can make things worse. Sometimes loneliness comes from deeper pain, like grief or illness. Support groups can help. Look for groups at your community center, health clinic, or religious congregation. Talking to others who understand can make a big difference.

What you can do:

Reach out to others. You don’t have to start with a big event. Try calling a friend, sending a text, or making conversation with a neighbor. Even short interactions can help you feel more connected.
Join a grief support group—talking to others can make a big difference. Many groups are free and available online or in-person, like at your community center, health clinic, or religious congregation.
Talk to a counselor or therapist if you’re struggling to cope.

Becoming a caregiver

Caring for a spouse, parent, or friend can be meaningful, but also draining. Caregivers often feel isolated, stressed, and overwhelmed.

What you can do:

Ask for help. You don’t have to do everything alone.
Connect with other caregivers for advice and support.
Look into respite care options so you can take breaks and recharge.

Stay connected with Bold’s live classes

Get moving with others to stay connected and motivated. Physical activity is good for the body and mind, and staying active with others can help keep you accountable. Join Bold’s live classes for real-time, trainer led sessions with other Bold members. Whether you’re looking for a 20-min balance class, 30-min chair yoga class, or 45-min strength training class, there’s a class and community waiting for you. Meet other members and get inspired to move with over 40 online group exercise classes each week on Bold.

It’s never too late to connect

You might feel like you’re the only one struggling, but you’re not. Many seniors feel the same way. You can find joy and connection again, even if you haven’t felt it in a long time. All it takes is one small step, one message, one activity. There are options for everyone, even if you're at home. Join Bold’s online community to stay connected today.

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