Ways to Overcome Loneliness at Work

Feeling connected is important for our overall well-being, and having a sense of belonging in the workplace is no exception. Recent research highlights that 30% of adults experience feelings of loneliness and disconnection at least once a week.

Let’s explore how we can recognize signs of loneliness at work and explore practical steps to create a healthier, less isolated, and more supportive workplace. 

Signs of loneliness at work

The most common signs of loneliness at work usually look and feel like:

• Struggling to feel engaged
• Feeling disconnected from work
• Decreased productivity
• Lack of eye contact in meetings
• Frequently eating lunch at your desk
• Feeling worn out, physically or emotionally
• Avoiding meetings or employee interactions
• Declining quality of work 

How to deal with loneliness at work

Many factors can affect how connected a person feels to their workplace community. Although loneliness is different for everyone, a sense of belonging can reduce feelings of isolation at work. Below are a few tips to consider:

Validate yourself

The first step to managing loneliness at work is acknowledging what’s happening. Whether working remotely or onsite, it’s OK to sometimes feel alone—but there’s always an opportunity to do something about it. 

Check in with teammates

Schedule a virtual coffee chat or have lunch with a co-worker in person. Starting small is perfectly fine—you don’t have to change who you are and become a social butterfly to increase your sense of connection with others. 

Switch up routines

If you work remotely and have the option to go into the office, try commuting in on days you know others will be there. If you live in the same city as other remote co-workers, consider meeting at a coffee shop to work. For onsite workers, think about places you can walk to during your break for fresh air or lunch. 

Look for social opportunities

Some workplaces have fitness clubs, volunteer days, happy hours after work, book clubs, or groups for shared interests like chess and sports. Ask your HR department for information on upcoming social opportunities or try starting an initiative yourself.

Explore employee resource groups

If you aren’t ready to join social clubs at work, consider joining an affinity group that supports your lived experience and identity. These groups can provide a sense of belonging and camaraderie, and offer a supportive network where you can share experiences, find mentorship, and access resources that promote personal and professional growth.

Bring up new topics

Lean into non-job-related chats. If you tend to only communicate about work, open other channels dedicated to photos of pets and family, weekend plans, or other shared interests. 

Consider everyone’s schedules for meetings

If your team works across different time zones, be mindful when scheduling meetings with a co-worker. Be familiar with their time zone, and consider recording meetings and taking notes if someone can’t attend.

Acknowledge milestones and achievements

From birthdays and holidays to promotions and work anniversaries, celebrating milestones can bring people together. Give teammates a shout-out on these special dates, whether individually or in groups. Consider taking them out to lunch or giving them a small gift to acknowledge the day’s significance. 

Address loneliness in your personal life

Having a community outside of work is another way to ease loneliness. For example, you can try volunteering, getting a pet, or participating in hobbies that involve others.

Reach out for support

If you feel lonely at work, a mental health coach or therapist can also offer tools and resources to help navigate these feelings and develop new skills.

Note to managers

Whether your employees work remotely, in person, or in a hybrid setting, you can play an important role in fostering a sense of belonging and connection among team members. Explore opportunities to host virtual and face-to-face gatherings, and introduce various team-bonding exercises. 

By engaging in these meaningful ways to make sure your teammates feel connected and less isolated at work, you’ll help create a strong and supportive community in the workplace.