Digital Loneliness: How It Impacts Our Mental and Physical Health (and 5 Ways to Fight It)

How often have you found yourself scrolling through social media, looking at photos of friends laughing together or families gathered around a dinner table, only to realize you’re alone on your sofa for yet another evening? Or maybe you’ve sent a dozen messages today but can’t remember the last time you actually had a real, face-to-face conversation. 

The convenience of social platforms and messaging apps often tricks us into believing we’re engaging with others in meaningful ways and being socially fulfilled when, in reality, we’re craving something much deeper.

In a world that’s more connected than ever, why does genuine connection seem so hard to find? We’re constantly plugged in, yet somehow left feeling more isolated and alone. 

Think about it – when was the last time you shared a good laugh with a friend in person or enjoyed a meaningful chat over coffee without glancing at your phone? These moments are becoming rare as we replace them with video calls, memes, and endless comment threads. 

While technology keeps us in touch, it can also keep us apart, making us miss out on a big part of what our human nature craves – the warmth and authenticity of real-world connection. 

In this blog, we’ll explore digital loneliness, how it can impact our physical and mental well-being and six practical ways to combat it in the digital age.

What is digital loneliness?

Research shows that social connection has been steadily declining since the 1970s due to factors like longer work hours, suburbanization, and changing family structures. So, while technology (specifically social media and AI) can’t take all the blame for the current loneliness epidemic, it’s undoubtedly amplified the problem by making superficial interactions easier and real-world connections less frequent.

Digital loneliness, then, is that strange feeling of being connected to everyone all the time but still feeling isolated and unfulfilled. You might have a buzzing phone full of notifications or 1000 likes on your latest post, yet no one to actually talk to on any meaningful level. Those little dopamine hits from messages and likes just don’t quite measure up to face-to-face human interactions.

When our online communication starts replacing true connection, it can leave us with quick-fix, surface-level engagement instead of the deep, personal relationships we need to thrive. 

If you’ve ever put your phone down after an hour online and felt weirdly lonely, know that it’s not just you. Ironically, more people than ever are experiencing the same feeling simultaneously. A crisis of loneliness and social isolation is on the rise.

The effects of loneliness on physical and mental health

Having strong social connections is one of the best things we can do for our overall well-being. Research has found that a lack of social connection can increase our risk of premature death by 29% – the same as smoking 15 cigarettes a day!

Long-term loneliness can increase the risk of several physical health conditions, including:

• High blood pressure
• Heart disease
• Obesity
• Stroke
• Type 2 diabetes
• Dementia
• Respiratory illness
• Autoimmune disorders like rheumatoid arthritis and lupus

While loneliness is not a diagnosable mental health condition, it is often listed as both a cause and a symptom of various psychiatric disorders such as:

• Depression
• Anxiety
• Psychosis
• Substance use disorders
• Personality disorders

Unfortunately, these mental health problems can exacerbate feelings of loneliness as those suffering may become ‘hyper-vigilant,’ avoid social events, find it challenging to try new things, feel overwhelmed in public places, and worry about engaging with others – creating a vicious cycle.

If you or someone you know is experiencing the long-term effects of loneliness, it’s important to reach out and speak to a mental health professional for advice and support.

Six practical ways to combat loneliness in today’s increasingly digital world

While forming genuine connections in a world dominated by screens and keyboards can be challenging, it’s not impossible! There are simple, practical steps we can all take to bring more meaningful connections into our lives that will bring us the joy and fulfilment we desire.

It’s not about ditching technology altogether (because, let’s face it, that’s not happening) but about using it more intentionally while making space for genuine, in-person interactions. 

From small habit changes to mindful socializing, here are six ways to shake off that disconnected feeling and start building deeper, more meaningful connections in today’s digital world.

1. Set healthy boundaries with technology – quality over quantity

Setting healthy boundaries with technology isn’t about cutting it out entirely – it’s about using it in a way that actually serves you well. Mindless scrolling, constantly checking notifications, and engaging in endless group chats can make it feel like you’re staying connected, but if they’re draining rather than fulfilling, it’s time to rethink your approach. 

Try setting specific times to check messages instead of replying instantly or creating no-phone zones during meals or social outings. Small shifts like these help you stay present in real-world moments rather than getting lost in a digital haze.

It’s also about choosing quality over quantity when it comes to your online interactions. A thoughtful conversation with a close friend will always be more fulfilling than firing off a hundred quick replies. Instead of feeling pressure to be available 24/7, prioritize meaningful exchanges – whether that’s a proper catch-up call instead of a string of texts or engaging with positive, uplifting content that truly adds value to your life rather than doomscrolling. 

When you set these boundaries, you’re not disconnecting from people but making space for more intentional, rewarding connections.

2. Practice a regular digital detox – tech-free time

Incorporating tech-free time – where you make a conscious effort to disconnect from your devices – is one of the most effective ways to combat loneliness in the digital age.

Start small by designating a few hours a week as a completely tech-free zone, for example, during meal times, before bed, or when you first get up in the morning. Put your phone on silent, turn off notifications, and engage in activities that don’t involve screens – read a book, take a walk, or spend quality time with a loved one – anything that allows you to be in the present moment and connect with yourself or others on a deeper level.

Once you’ve had some practice, aim to extend your tech-free time to include full days, evenings, or whole weekends. Make this digital detox time a regular habit that you plan in advance, and think of it as self-care appointments. Schedule activities that naturally pull you away from screens, such as going for a hike, taking a dance class, swimming, going to the gym, gardening, or meeting up with friends. 

Over time, you’ll start to look forward to this tech-free time as it will leave you feeling:

• mentally refreshed (better focus, reduced stress, and improved clarity)
• physically recharged (better sleep, reduced eye strain, and more opportunities for movement)
• more in tune with yourself and the people around you.

3. Reconnect with interests you’ve abandoned

Loneliness can make it challenging to be proactive, often draining our motivation to try something new or revisit old passions. It’s so much easier to fill the void with screen time than push ourselves toward something more fulfilling. However, reconnecting with past interests – especially ones you loved as a child – can be a powerful way to break that cycle. 

Think about hobbies and interests that used to bring you joy that you’ve neglected over time. Maybe it was drawing, playing an instrument, horse riding, writing stories, playing a sport, or crafting. Instead of mindlessly scrolling in your free time, give yourself permission to revisit and explore these activities again. Even if it feels unfamiliar at first, you’ll find they generate positive energy and provide a sense of purpose and relaxation that digital distractions simply can’t replace.

Taking it a step further, consider joining a group or class centred around your revived interests. A book club, dance class, walking group, cookery workshop, or art lesson will help you meet like-minded people and replace unfulfilling online interactions with meaningful, shared experiences. 

While it may feel difficult to take that first step, rediscovering an old passion – and possibly sharing it with others – can be an enriching way to combat loneliness and reduce your digital dependence.

4. Find new, healthier ways to be OK with spending time alone

Spending time alone can feel uncomfortable, which is why so many of us turn to our devices for an easy distraction. Scrolling through social media, watching endless videos, or texting can temporarily fill the void, but they don’t address the deeper discomfort of being alone with our thoughts. 

Instead of numbing that feeling with digital noise, try embracing solitude in a healthier way. Activities like meditation, journaling, or mindful walks can help you process emotions rather than avoid them. These practices encourage self-reflection and support you in becoming more comfortable in your own company.

Finding joy in solo activities can also make alone time feel enriching rather than isolating. Try yoga, reading, creative hobbies, spending time outdoors, or cooking a meal just for yourself – things that engage your senses and keep you present. 

Over time, you’ll start to see solitude not as something to escape from but as an opportunity for growth and self-discovery. The more you cultivate these mindful habits, the less you’ll feel compelled to reach for your phone to fill the silence.

5. Strengthen existing relationships (offline!) 

Sometimes, the best way to feel less lonely isn’t by meeting new people; it’s by reconnecting with the ones already in your life. Think about it: when did you last have a proper, unhurried chat with a close friend or family member? Instead of just liking their posts or sending the occasional ‘we should catch up’ text, make an effort to actually do it. A quick voice note, a spontaneous call, or planning a get-together (even if it’s just a coffee run) can remind you how good it feels to connect beyond the screen.

Strengthening existing relationships doesn’t have to be a huge time commitment; it’s about being present and intentional. Swap the passive scrolling for active engagement, like sending a personal message instead of just reacting to stories. Or, if you’re constantly texting, switch it up with a video call or an in-person meetup when possible. The more you nurture these real connections, the less dependent you’ll feel on fleeting digital interactions to fill the gap.

If you don’t live near family or friends for regular face-to-face get-togethers – or have recently moved to a new area – think about ways to connect more with the local community around you. This could look different for everyone – for some, it might be a local church group, while for others, it could be fellow residents in an apartment building.

Also, consider joining a Meetup group in your area (or setting up your own) to help you meet new people who share your interests. 

Being social is like a muscle that can only be strengthened with continuous practice.

6. Volunteering and giving back to others

One of the most powerful ways to combat loneliness in our increasingly digital world is volunteering your time to help others. Whether supporting your local food bank, mentoring a young person, teaching English to refugees, or walking dogs at a shelter, you’ll create meaningful, real-world connections that the fleeting validation of social media simply cannot match.

Helping others shifts the focus away from your feelings of isolation and towards shared experiences, empathy, and community. These help foster a sense of purpose and belonging, reminding you that your presence makes a difference. 

Beyond personal fulfilment, volunteering also opens doors to new friendships and social opportunities. Whether working alongside fellow volunteers or engaging with those you’re helping, these face-to-face interactions help build genuine human connection. 

If in-person opportunities feel daunting, even small acts of kindness like checking in on a neighbour, writing letters to seniors, or supporting local initiatives can create a ripple effect of positivity. In giving back, you don’t just help others; you also create a stronger, more connected world for yourself.

Seeking professional help and support

If digital loneliness is starting to feel less like an occasional slump and more like a constant weight, don’t ignore it. Whether you’re having trouble making real-life friendships or feel chronically lonely despite having lots of people around you, you can benefit from seeking holistic mental health treatment.

Sometimes, the best way to break the cycle is by talking to a mental health professional who can help you uncover patterns that may be holding you back from making genuine connections and work together with you to learn new ways of relating to others.

Centres for Health and Healing

If digital loneliness is the cause (or symptom) of a more serious mental health disorder, like depression or substance use, Centres for Health and Healing can help. We offer compassionate, expert mental health and addiction support at our recovery centre in Toronto. 

Reach out today and take the first step toward feeling truly seen, connected, and supported.