Americans crave connection. According to the 2025 America Social Connectedness Report, 41% of American adults say they feel lonely at least sometimes.
According to the American Psychiatric Association’s annual mental health survey, many people don’t immediately turn their attention to those around them when they feel lonely. 54% watch TV, movies, and online videos, 54% listen to music, 44% sleep, and 38% use social media.
Mental health experts aren’t surprised by these findings, but here are the coping mechanisms they recommend most.
“They’re all types of emotional regulation.”
There’s nothing inherently wrong with turning to media like TV, movies, or music when you feel lonely. They make you feel good.
“I think watching TV, scrolling through videos, and listening to music are all forms of emotional regulation,” says certified counselor Clarindria Addison, adding that they numb emotional discomfort.
They’re also “an antidote to calm us down and prevent us from dealing with life’s uncertainties,” says Andrew Tepper, a psychotherapist and founder of Boda Therapy.
However, while they are not bad ways to calm yourself down, there are limits to how much you should indulge in them. If you’re feeling lonely and watching, say, a few episodes of Netflix’s “Glow,” that’s fine, Tepper says.
But, as an example, he says, if you “use these coping skills as a way to avoid dealing with your life” and end up watching a show for an entire day and end up missing a deadline, that’s a problem, he says. The key is to enjoy them for a little while and then get back to it for the rest of your life.
“I have to go outside.”
While people indulge in moderation with episodes of Stranger Things or their favorite Donna Summer albums, Addison and Tepper recommend turning to other coping mechanisms as well.
Addison recommends doing what she calls intentional nourishing practices, like journaling, mindful prayer, and even something as basic as coloring.
Throughout the day, “I feel like I need to be outside,” Tepper says. “I think it’s good to be physically active.” He recommends spending a few minutes outside when you wake up in the morning, and an extra 30 minutes of physical activity each day, preferably outside.
Finally, of course, Tepper recommends combining calming mechanisms with actually reaching out to people via text, phone calls, or even in person.
“We have evolved to be social creatures,” he says, adding, “When other people interact in real life, the brain releases feel-good neurochemicals such as serotonin, dopamine, and oxytocin.”
41% of adults say they talk to family and friends when they feel lonely.
“Loneliness will be reduced” if you interact regularly.
According to Addison, loneliness for some people doesn’t necessarily come from being alone, but from a “lack of emotional safety” when being with other people. If that’s the case, try to find someone who makes you feel comfortable, she says.
Sign up for activities in communities that interest you and see if you can meet people you really connect with.
Eventually, when you find allies and “get into the habit of making the effort to text, call, and meet up,” you “will feel less alone,” Tepper says.
Do you want to get ahead at work? Next, you need to learn how to make effective small talk. In CNBC’s new online course, “How to Talk to People at Work,” expert instructors share practical strategies for using everyday conversations to increase visibility, build meaningful relationships, and accelerate career growth. Sign up now!
