5 Simple Ways to Alleviate Loneliness in 2024
Enhance your well-being in 2024 by strengthening your relationships and fostering meaningful connections Discover five practical steps for a more fulfilled and connected year ahead
Transform your life in 2024 by adhering to our Life, But Better recommendations for improving sleep, nutrition, exercise, stress management, and more. Begin with our evidence-based advice on cultivating meaningful relationships. The connections we form with friends, family, and romantic partners are not just enjoyable, but also essential for overall well-being.
According to a 2023 Meta-Gallup survey, nearly one in four adults worldwide have expressed feeling very or fairly lonely.
"In the shadows for too long, loneliness has gone unnoticed and unacknowledged, contributing to mental and physical health issues," stated US Surgeon General Dr. Vivek Murthy in November.
Loneliness poses a challenge in seeking assistance, while having strong relationships serves as a remedy.
A study conducted in March 2023 revealed that positive social interactions impact not only an individual's stress management and resilience, but also serve as indicators of physical well-being.
It may seem daunting to expand your connections, but here are five meaningful steps you can take to do so in 2024.
1. Start small
"Friendship in the Age of Loneliness" author Adam Smiley Poswolsky advises that whether you're making new friends, strengthening existing connections, or entering the dating world, it's important to start small and avoid feeling overwhelmed, as mentioned in a previous CNN article.
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Check in with someone at least once a week via text, meet one new person every month, or schedule regular social outings.
According to Poswolsky, an expert on workplace belonging, "If you only do one thing, make a list of five people in your life that you care about and give one of them a phone call. The strongest friendships often start with the smallest moments of connection."
According to research, it takes about 90 hours of quality time spent together to form a friendship, and over 200 hours to establish a close emotional connection with someone. In today's fast-paced world, it's important to schedule and prioritize regular activities to maintain friendships, Poswolsky advised.
2. Set boundaries
Believe it or not, better connection with others may require you to set strong boundaries.
Kami Orange, a boundary coach based in southern Utah, emphasized that it's not only about conflict and keeping bad people out, but also about preserving the relationships you value, as stated in a previous CNN article.
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Boundaries are a way to communicate your needs, wants, and expectations. It's important to set boundaries with your partner regarding personal space, and with your parents regarding what you expect from them in regards to your children. According to therapist Nedra Glover Tawwab, a good boundary is clear and concise, and it's important to be direct about what you want.
Discover more about yourself
Have you ever wondered about your attachment to others, or how your loved ones are attached to you? Understanding these dynamics can significantly improve your relationships.
Originally introduced by psychoanalyst John Bowlby in the 1950s, attachment styles explain how individuals navigate closeness, intimacy, and potential challenges within their relationships.
Learn about the four styles - avoidant, anxious, disorganized, and secure - in a 2023 CNN article. Understanding these styles can greatly impact your relationships with friends, family, colleagues, and romantic partners, according to studies.
4. Learn how to have conflict
Not only does fighting happen, but it can be healthy, according to a previous CNN article.
It is important to engage in productive conflict with loved ones in order to solve problems and strengthen your relationship.
Social psychologist David W. Johnson identified five different approaches to handling conflict: turtles, sharks, teddy bears, foxes, and owls.
Different animals have different approaches to conflict. Turtles tend to withdraw, while sharks aggressively protect their own goals, and owls see conflict as a problem to be solved. Foxes tend to compromise, and teddy bears are willing to sacrifice for the sake of peace.
Understanding your attachment and conflict style can help you understand how you handle disagreements with loved ones, and research indicates that this approach can be changed.
5. Express your gratitude
A simple "thank you" can go a long way.
Research conducted in 2023 revealed that expressing gratitude within couples led to an increase in their daily time spent together by over an hour. The crucial factor lies in the genuine identification and expression of gratitude, rather than simply listing and recounting positive actions of a friend, family member, or partner.
Romantic moment at a cafe
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Expressing gratitude keeps our romantic love alive
Sara Algoe, a professor of psychology and neuroscience at the University of North Carolina at Chapel Hill, and founder of The Love Consortium, suggests that while it may be difficult to recapture the excitement of falling in love, it is possible to rediscover and strengthen the positive aspects of our partner to avoid getting stuck in a rut as our relationship evolves.
Editors note: Not sure how to establish a habit? Try out behavioral scientist Katy Milkmans five strategies for nailing your New Years resolutions.
