Winter can make it harder to stay connected, allowing feelings of loneliness to sneak in and take a toll on our mental health.
Rogers Behavioral Health’s Amy Blount, LCSW, clinical supervisor at Rogers in Nashville, closes out our Wrap Yourself in Wellness series by sharing why loneliness can be a concern and how daily habits can lessen it.
Why do feelings of loneliness often increase in winter?
Winter naturally creates conditions that can amplify loneliness. People tend to spend more time indoors, schedules become busier or more fragmented, and harsh weather can limit social plans. The post-holiday period can also intensify emotional letdowns or highlight unmet expectations around connection. Additionally, quiet routines, long evenings, and reduced spontaneous interactions can leave people feeling disconnected, even when surrounded by others at home or work. This combination of physical separation and emotional withdrawal can make loneliness more noticeable during the winter months.
What are emotional experiences of loneliness?
Loneliness is a deeply personal and subjective experience. It doesn’t depend solely on whether someone is physically alone. Many people feel lonely even in a room full of other people.
Common emotional experiences include:
- A sense of emptiness, numbness, or longing for connection
- Feeling detached or disconnected from others, emotionally or socially
- A yearning for deeper, more meaningful relationships
- Anxiety about reaching out or being vulnerable
- Sadness, low motivation, and other depressive feelings
- Negative beliefs about oneself or one’s social worth
Loneliness reflects not just being alone, but feeling unseen, misunderstood, or unsupported. 
Is spending time alone the same as being lonely?
Spending time alone and feeling lonely aren’t the same. Solitude simply refers to being by yourself, which can be restful, healthy, and even essential. Many people find that time alone allows for reflection, creativity, or emotional recharge.
Loneliness, on the other hand, is an emotional state rooted in a perceived lack of meaningful connection. It’s possible to have a full social calendar and still feel lonely if interactions feel surface-level or unsatisfying.
Time alone becomes unhealthy when it turns into prolonged isolation or when it begins to reinforce feelings of worthlessness, sadness, or disconnection. A healthy balance includes both purposeful solitude and nourishing relationships with others.
Can loneliness cause mental health challenges?
Loneliness can significantly contribute to mental health challenges, particularly anxiety and depression. These conditions often reinforce one another: feeling lonely can heighten emotional distress, and struggling with mental health can make it harder to build or maintain meaningful relationships.
Loneliness may intensify depressive symptoms like sadness, low energy, and hopelessness. It can erode confidence and lead to negative self-perceptions, such as believing you’re unlikable or unworthy, which makes reaching out even harder.
For some, loneliness is linked to social anxiety. Worrying about rejection or judgment can create barriers to social interactions, deepening the sense of isolation. Loneliness can also fuel rumination, causing people to dwell on worries or negative interpretations of social situations.
Extended periods of loneliness activate the body’s stress system, increasing stress hormone levels. Chronic stress over time is linked to both the development and worsening of mental health conditions.
What are signs that loneliness could be turning into a mental health challenge?
Loneliness becomes more concerning when it begins affecting a person’s daily life or emotional stability. Signs may include:
- Persistent sadness, emptiness, or hopelessness
- Withdrawal from people you normally enjoy
- Irritability, restlessness, or constant worry
- Negative self-talk or beliefs that you’re a burden or not worthy of connection
- Rumination—replaying negative thoughts or perceived social failures
- Changes in sleep, appetite, or physical energy
- Difficulty concentrating or completing tasks
When loneliness starts shaping how you see yourself or the world, or when symptoms interfere with daily life, it may indicate early signs of depression or anxiety.
What small daily habits can help reduce feelings of isolation?
Even brief, intentional habits can make a meaningful difference. I have six recommendations:
- Reach out once per day, even with a simple text or voice message to someone you trust.
- Create structure, such as a predictable morning routine or end-of-day check-in with yourself.
- Incorporate light exposure, like sitting near windows, turning on brighter indoor lighting, or taking a short walk during daylight.
- Engage in micro-social moments, such as greeting neighbors, chatting with a barista, or attending virtual meetups.
- Move your body, whether with gentle stretching, yoga, or brief outdoor walks to counteract the physical stillness of winter.
- Schedule enjoyable activities, such as hobbies, creative projects, or time in nature, to build positive emotional experiences.
These habits may not eliminate loneliness entirely, but they can soften the intensity and strengthen resilience.
When might it be helpful to seek professional support for loneliness?
Seeking support is beneficial when:
- Loneliness feels constant or overwhelming
- You’re avoiding social interactions out of fear, anxiety, or low self-worth
- Your mood is consistently low or your energy has noticeably changed
- You feel stuck in patterns you can’t shift
- Symptoms are interfering with work, relationships, or self-care
- You’re experiencing thoughts of self-harm or hopelessness
Mental health experts can help identify the underlying drivers of loneliness, such as social anxiety, negative thinking patterns, or depressive symptoms, and offer skills to build healthier relationships with yourself and others.
Rogers provides mental health treatment
If you’re feeling isolated due to mental health challenges, we want you to know you’re not alone. Reach out for compassionate care that works.
To get started, call 833-308-5887 for a free, confidential screening.
