Seven tips to combat loneliness and create connection

One in three Australians experience loneliness, and the festive period can make things worse. So whether it's yourself, or someone you know, who is feeling lonely this holiday season, it's not uncommon. Experts share seven practical ways to boost connection, ease stress, and protect your mental health. 

The holiday season is sold as a time of festive cheer filled with social gatherings, laughter and fun. But the reality can be very different, and difficult, for some. Many Australians find themselves dealing with holiday stress or extended time spent alone - both of which can be heightened by what we see on social media.

Research shows that one in three Australians feel lonely, with men and women experiencing the same levels of loneliness. 

Little Heroes Professor, Bridianne O’Dea and Professor Tim Windsor - both from the Flinders University Institute for Mental Health and Wellbeing - say there are simple, science-backed ways to feel more connected this Christmas, and beyond.

• Lower the pressure: Challenge any unrealistic expectations you have about your relationships, particularly over the Christmas period. Don’t be discouraged if it is taking you longer to find people you connect with, or you are feeling like you aren’t connecting with family, during this time. Remember that forming new friendships can sometimes be more like a marathon than a sprint. Doing things you enjoy for yourself around others (e.g. a coffee at your local cafe, a walk or run at the local park or beach) can be a good way to feel more connected with your community without putting pressure on yourself.     

• Drink smart: Setting healthy boundaries and being careful with alcohol intake can help to prevent any further strain on interpersonal relationships and can help to keep you emotionally well over the period.
  
  
• Avoid conflict: Thinking through practical tips and strategies to help you exit any conflicting situations that may arise over the holiday period, such as going for a walk or watching a movie, listening to music, can be good ways to help relieve pressure on relationships at gatherings. 

• Donate or volunteer: Donating goods to others, such as Wishing Tree Appeals and Food Drives, are a helpful way to feel connected to community. Looking ahead, think about opportunities to volunteer in 2026. Many people form strong and lasting social bonds through volunteering. Research shows that we help ourselves by helping others, and volunteering in an area that aligns with our interests can be a great way to meet like-minded people.  

• Reach out: Reaching out to one other person who may also be isolated such as a neighbour, relative, or acquaintance to wish them well can be a way to improve wellbeing when feeling lonely.   

• Get talking: Build on small talk when attending any holiday gatherings and when out and about over the holiday period. Ask questions of others and be willing to offer up information about yourself. Practice doing this in different settings throughout your day and it will become easier over time. This gives you an opportunity to find common interests with others and grow your relationships.  

• Get inspired: Reading stories from others can help bring hope and new ideas for how to overcome loneliness. 

“Remember you are not alone,” says Professor O’Dea.

“Anyone can feel lonely and everyone feels lonely at times in their lives.”

“We know from the statistics that feelings of loneliness are experienced by many Australians, which is why our ongoing research into this space is so important in helping to find science-backed ways to build stronger, better-connected communities,” says Professor Windsor.

Professor Windsor says if you feel your loneliness persevering despite making positive changes, or if your loneliness is linked to feelings of sadness and ongoing worry, reach out to your GP or a mental health professional. Help is always available.

If you, or someone you know, needs urgent support, you can contact Lifeline on 13 11 14, Beyond Blue on 1300 22 4636, or the Suicide Call Back Service on 1300 659 467.