Ways to feel more connected

Feeling lonely does not mean something is wrong with you. It is a signal that you need more, or better, contact with other people. The good news is that connection can be rebuilt at any age, usually one small step at a time.

This page covers options that have been studied: senior centers, volunteering, classes, faith groups, phone and visiting programs, and "social prescribing." It also says how strong the research is for each.

First, think about what you are missing

Loneliness is not the same for everyone. It helps to name what kind of connection you want more of. You might be missing:

• Someone to talk to most days, even briefly.
• A close person you can trust with worries.
• A group where you belong and are expected.
• A purpose, a reason to get up and a way to be useful.

Different options meet different needs. A daily call may suit someone who lives alone. A volunteer role may suit someone who misses feeling needed.

It also helps to look for things that block contact. Common ones are hearing loss, no longer driving, money worries, pain, and low mood. Fixing one barrier can open many doors. See hearing loss and loneliness and loneliness in later life.

What the research says, in plain words

In 2022, researchers pooled 70 studies of programs meant to reduce loneliness or isolation in people aged 55 to 100. In total, the studies included more than 8,000 people.³ Most programs helped a little. The studies were small and varied, so the overall quality of the evidence was rated very low.³

A 2025 World Health Organization (WHO) report also called for more research. It described talk therapy, social skills training, befriending volunteers, peer support, community activities and social prescribing as useful tools.²

Senior centers

There are more than 11,000 senior centers in the United States. More than 1 million older adults use them each day.⁸ Local governments pay for most of their costs, with help from federal and state funds, donations and volunteers.⁸

Senior centers often offer:⁸

• Shared meals
• Exercise and health classes
• Arts, games and education programs
• Volunteer opportunities
• Help with benefits and transportation

People who go to senior centers say they have more social contact and are more satisfied with life than people who do not go.⁸ Those who choose to go may already be more social. Still, a center gives you a regular place to see the same faces.

Tips for a first visit. Go at mealtime, when it is easiest to sit with others. Ask for the activity calendar. Plan to go at least twice before you decide.

If you or a family member needs more help during the day, such as with memory problems or personal care, an adult day program adds supervision and care to social time.

Volunteering

One large U.S. study followed 5,882 married adults aged 51 and older. People who became widowed felt much lonelier than those who stayed married. But widowed people who started volunteering at least 2 hours a week had loneliness levels close to those of married volunteers.⁷ This kind of study shows a link, not proof.

AmeriCorps Seniors is a national program for people 55 and older. It has three main parts:⁶

• Foster Grandparents mentor children with special needs.
• Senior Companions visit and help older adults who have trouble with daily tasks. This also gives family caregivers a break.
• RSVP matches volunteers with local service projects that fit their skills.

Some roles pay a small stipend to volunteers with low incomes. Most include accident and liability insurance.⁶ In the program's own survey, 88% of volunteers who had felt a lack of companionship said they felt less isolated after joining.⁶

You can also volunteer at a library, school, hospital or food pantry. Choose a role where you see the same people each week. That repeated contact is what turns strangers into friends.

Classes and learning

Learning with others gives you something to talk about and a weekly reason to get out.

In Virginia, people aged 60 and older who have lived in the state for at least a year can take courses at public colleges and universities without paying tuition.⁴

• You can audit (sit in without a grade) up to three credit courses per term, or take up to three noncredit courses per term, for free. There is no income limit for these.⁴
• Free tuition for courses for credit is only for people whose Virginia taxable income was $23,850 or less the year before.⁴
• Seats are offered only after tuition-paying students enroll. You may still pay for materials, such as lab fees.⁴

These rules are in Virginia law as of October 2026. Ask the college's admissions office how to sign up.

Other good places to look include public libraries, parks and recreation departments, and community centers. WHO points to exercise classes, choirs and community gardening as ways that bring people together.² Gentle group exercise like tai chi gives you movement and company at the same time.

Faith and spiritual communities

For many people, a church, temple, mosque, synagogue or other spiritual group is a main source of friends and support. Faith groups can offer regular contact, a caring community, meaning and a sense of belonging.¹

Fewer Americans belong to one than in the past. Membership in a church, synagogue or mosque fell from 70% in 1999 to 47% in 2020.¹

If faith is part of your life, join a small group, such as a study group or choir, not only the main service. Ask about rides or home visits if getting there is hard. Offering to help, such as greeting or serving meals, is a quick way to get to know people. If you are not religious, service clubs and other values-based groups can offer similar belonging.

Phone calls and friendly visitors

If leaving home is hard, connection can come to you.

In a 2021 trial, 240 mostly homebound older adults were split into two groups. One group got short phone calls from young people trained for one hour in caring listening. People chose how often they wanted calls, and calls lasted about 10 minutes on average. After four weeks, the call group felt less lonely and had less anxiety and depression than the group without calls.⁵ This was one short trial, but it suggests even brief, regular contact can matter.

Ways to get regular calls or visits:

• The Friendship Line from the Institute on Aging is free and open 24 hours a day at 1-888-670-1360. It is for adults 60 and older, adults with disabilities, and caregivers. You can also sign up for regular check-in calls.¹⁴
• Your Area Agency on Aging can tell you about local services. Ask whether there is a telephone reassurance program (regular check-in calls) or a friendly visitor program near you.^9,10

Social prescribing: when your doctor "prescribes" activities

Social prescribing means a doctor, nurse or other health worker points you to community activities, not only to medicine.² In some programs, a "link worker" meets with you, learns what matters to you, and helps you join a group, class or service.

A 2021 review found nine studies on loneliness, and all reported benefits for the people taking part. But none was a careful randomized trial, so the size of the benefit is unclear.¹¹ A 2022 review of eight controlled studies with about 6,500 people found little proof that link workers improved quality of life or mental health. The authors asked for better testing before programs expand.¹²

What this means for you. You can still ask your doctor, nurse or a hospital social worker to help you find local groups. Saying "I have been feeling lonely" is a fair thing to raise at a checkup.

When loneliness comes from inside

Sometimes the hardest part is not finding people. It is the thoughts that keep you away, such as "I will be a bother" or "No one would want me there." These thoughts can make you skip invitations, which deepens loneliness.

Talk therapy, especially CBT, can help you notice and test those thoughts. WHO reports strong results for this kind of help.² You can start on your own with our thought check tool or our CBT course. See how to find a therapist and support groups and peer support.

If you feel anxious in social settings, read about social anxiety. If you have lost interest in things you used to enjoy, read about depression in later life.

Video calls, pets and screens

Video calls let you see faces, not just hear voices. In long-term care, video calls were one of the more helpful options in the 2022 review.³ Many libraries and senior centers teach tablet and smartphone skills. See technology that helps. Visits from animals showed the largest effect in long-term care, though results varied a lot.³

Be careful with social media. The U.S. Surgeon General's advisory noted that adults who used social media more than two hours a day were about twice as likely to say they felt more isolated, compared with people who used it less than 30 minutes a day.¹ Use screens to set up real contact, not to replace it.

Getting started

1. Pick one option from this page that sounds even a little appealing. Do not try to fix everything at once.
2. Call for help finding it. Call the Eldercare Locator at 1-800-677-1116, or your local Area Agency on Aging.^9,10
3. Put it on your calendar at the same time each week. Regular contact builds friendships faster.
4. Go at least twice before you judge it. The first visit is often awkward for everyone.
5. Bring a partner if that helps: a neighbor, relative or friend.
6. Reach out to one person this week, too. Answer a friend's call, share a meal, or greet a neighbor. The U.S. Surgeon General suggests small acts like these.¹

Common problems and what to try

I don't drive anymore. How can I get there?

Ask your Area Agency on Aging or senior center about rides. Many senior centers offer or arrange transportation.⁸ Faith groups and volunteers may also help.

I can't follow conversations in a group.

Hearing loss is a common, treatable cause of pulling away from people. Read hearing loss, loneliness and the brain.

I care for someone with dementia and can't leave.

Caregivers often become isolated. Ask about caregiver support groups, phone support, and respite such as adult day care. See our caregiver pages and caregiver stress and burnout.

English is not my first language.

Ask your Area Agency on Aging about programs in your language. Some phone support lines, including the Friendship Line, offer several languages.¹⁴ Community and cultural centers can also be a good place to start.

When to get help

Loneliness is a feeling, not an illness. But long-lasting loneliness can lead to depression, and it can harm your health. Learn more on how loneliness affects health.

Talk with your doctor if you feel down or hopeless most days for two weeks or more, lose interest in things you used to enjoy, or stop caring for yourself.

If you are worried about someone else, see helping someone who is isolated. For the big picture, return to our loneliness overview.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.