The Reality of Loneliness in Australia
Loneliness is more than just an uncomfortable feeling; it’s a serious issue with significant mental and physical health consequences. By better understanding how loneliness differs from social isolation, who is most at risk, and the extent of its impact, we can become better equipped to support others in need and respond to our own experiences. This post also explores practical ways to cultivate more meaningful connections with others and foster a deeper sense of belonging within our communities.
Vulnerable Groups
Loneliness in Australia affects 1 in 5 people. Vulnerable groups such as older adults, those living with chronic illness, caregivers, people with mental health difficulties, and people living in rural or remote areas are particularly at risk. Additionally, social exclusion driven by prejudice and discrimination—particularly around gender, sexuality, or cultural background— further amplifies the risk.
Loneliness vs Social Isolation
The experience of loneliness is widespread, but it is important to distinguish between loneliness and social isolation. Social isolation on one hand refers to an objective lack of social interaction whereas loneliness is the subjective feeling of emotional distress caused by a lack of meaningful connection. This distinction is key, as individuals who are surrounded by others can still feel profoundly lonely, demonstrating that the physical and emotional impact of loneliness is not solely tied to physical isolation. Understanding this difference is crucial for recognising why certain groups, despite seeming socially active/connected, remain vulnerable to experiencing loneliness and the negative impact of this on physical and mental health.
The Health & Mental Health Impacts of Loneliness
Loneliness is more than just a difficult emotion; it has significant implications for both mental and physical health. While everyone may feel lonely from time to time, chronic or ongoing loneliness can significantly compromise a person’s quality of life. Research has consistently linked persistent loneliness to a heightened risk of mental health conditions such as depression, anxiety, and cognitive decline like dementia, including memory problems and reduced executive functioning. The emotional toll of loneliness can also lead to low self-esteem, a persistent sense of disconnection or worthlessness, heightened psychological stress, and, in more severe cases, suicidal thoughts or behaviours.
The physical health impacts of loneliness are equally concerning. One widely cited study compared the health risks of chronic loneliness to smoking 15 cigarettes a day—highlighting its serious effects on long-term mortality. Recent findings indicate that loneliness increases the risk of early death by approximately 26%. This is due to a number of physical health issues that can accompany the experience of loneliness, including being at greater risk of developing cardiovascular disease, high blood pressure, and stroke, as well as suffering from a weakened immune system. When we feel socially disconnected, our bodies can remain stuck in a state of prolonged heightened stress, activating the fight-flight-freeze response. Over time, this prolonged physiological stress can lead to systemic inflammation, disrupted sleep, and increased vulnerability to a range of other physical health conditions.
Ways We Can Address Loneliness
Addressing loneliness requires a multi-faceted approach that goes beyond simply encouraging people to engage in more social activities. Here are some strategies that can help to foster deeper and more meaningful connection to help alleviate the effects of loneliness:
Recognising and Naming Loneliness
Loneliness can feel heavy or shameful, but naming it is a powerful first step. Acknowledging that you're feeling disconnected allows you to make choices from a place of awareness, rather than avoidance. If you're feeling stuck, therapy can be a helpful space to explore these feelings and understand the patterns that may be getting in the way of connection. For example, Cognitive Behavioural Therapy (CBT) can support people in identifying unhelpful thoughts around social rejection or self-worth, and build confidence in reaching out to others.
Reaching Out, Even in Small Ways
You don’t need to wait until you feel fully ready or confident to make a move toward connection. Sometimes, sending a simple message to a friend, asking someone for a walk, or sharing how you're feeling can begin to shift things. If someone you know seems withdrawn, a small check-in or genuine expression of care might make a big difference. We often underestimate the power of small, consistent efforts in building meaningful relationships.
Seeking Depth, Not Just Contact
Loneliness is often less about how many people we see, and more about how emotionally connected we feel. Making space for deeper conversations—ones that go beyond small talk—can nurture deeper connection. Vulnerability, empathy, curiosity, and time are all key ingredients in forming relationships that feel safe and supportive. Reflecting on how we show up in our relationships can also help strengthen existing connections.
Create Moments of Belonging
Belonging isn’t something we only find in large social settings—it can be created in small moments of shared purpose. Joining a group based on shared interests, volunteering, or even starting a regular coffee catch-up with others (or finding a local spot to visit regularly yourself) can create new opportunities for connection. These acts not only help meet our own social needs, but also contribute to a stronger sense of community for others.
Using Technology to Stay Connected—Mindfully
When used intentionally, technology can help bridge distance and maintain connection, especially for those living away from family or friends. Scheduling regular video calls, sending voice notes, or joining supportive online communities can all help foster closeness. Still, it's worth noticing when digital connection leaves you feeling more isolated than connected—and making space for face-to-face connection wherever possible.
Sharing Space with Animals
For many people, pets offer a special kind of companionship—one that is grounding, non-judgmental, and emotionally supportive. Whether it's a dog, a cat, or another animal, the routine and responsibility of pet care can also bring a sense of purpose and structure, as well as help get us out of bed and up in the morning. Plus, sometimes pets can help to lead to spontaneous social interactions—like a small chat in the park—which can help to create connection to community.
Loneliness is not a personal failing—it’s a human experience that can affect anyone, regardless of how socially connected they may appear or where they live. By recognising its profound impact on both mental and physical health, we become better equipped to respond compassionately and more effectively, for ourselves and for others. Staying mindful of those who may be more vulnerable is essential. At the same time, nurturing our own connections means making space for relationships that feel meaningful and supportive, and being intentional about how and with whom we spend our time. Whether it’s reaching out to a friend, engaging in a shared activity, or seeking support, even small steps can help shift the experience of loneliness and bring us closer to the sense of connection we all need.
More Formal Supports
For those struggling with loneliness and looking for support, the following resources can also offer some assistance:
FriendLine: Call 1800 424 287 or chat online with one of their trained volunteers. They support anyone who's feeling lonely, socially isolated, or just wants a chat.
Beyond Blue: Call 1300 22 4636 or chat online for 24/7 mental health support. Their trained mental health professionals offer non-clinical, short-term support, where they’ll listen, provide strategies, and help people find the next steps, including referrals to ongoing help if needed.
QLife: Call 1800 184 527 or chat online with trained staff and volunteers. QLife is designed for LGBTQIA+ identifying individuals who want to talk about things like sexuality, gender identity, relationships, mental health, or feeling isolated. It's not a crisis or counselling service, but it is a safe, non-judgmental space to talk things through.
At Everyday Psychology, we’re here to support anyone struggling with loneliness and wanting to find ways to build connections and improve their well-being.
