Feeling Lonely and Anxious? Here’s How to Reclaim Your Peace
In this blog Show
Loneliness & Anxiety: How They Intertwine
Loneliness. It’s sneaky. It doesn’t always show up loud and boisterous like in the rom-com breakup scenes we’ve all cried to.
It’s more like that uncomfortable itch you can’t quite reach, leaving you feeling off and disconnected.
Anxiety? Oh, she’s her BFF, often tagging along for the ride. Together, they make the perfect storm, messing with your head, your heart, and even your sleep schedule (looking at you, 3 a.m. overthinking).
But here’s the thing. You’re not alone in these feelings (spoiler alert). Loneliness and anxiety are extremely common, but they don’t have to control your life. Let's chat about how to spot them, what they do to your mind and body, and what steps you can take to take back your power.
What Does Loneliness Really Feel Like?
First, a truth bomb: feeling lonely isn’t the same as being alone.
You can feel lonely with a packed calendar, surrounded by people, and still experience this knot in your chest, this alienation from the world that makes you doubt your place here.
Symptoms of Loneliness You Might Recognize:
Physical signs: Trouble concentrating, restless sleep, exhaustion, lack of motivation. Maybe even a craving for food that feels like hugging your soul (hello, carbs).
Mental and emotional signs: Feeling like you’re disconnected from others emotionally, a sense of numbness, or that underlying thought that you’re just not enough.
Common intrusive thoughts: “Nobody needs me.” “I’m boring.” “Why would anyone care about me anyway?” Sound familiar?
Big life changes, like moving to a new city or losing a job, can trigger loneliness. But even in long-term routines, loneliness can quietly simmer under the surface. The key is recognizing it before it spirals into deeper feelings of shame or isolation.
The Anxiety & Loneliness Cycle (It’s a Doozy)
Here’s how loneliness and anxiety often team up to make your life feel harder than it should be.
Anxiety can make social interactions feel like navigating a gauntlet (hello, sweaty palms and racing thoughts). That fear of awkward convos or judgment? It keeps you at home in yoga pants, blanketed in chosen isolation.
Meanwhile, loneliness feeds your anxiety. “Why didn’t they text back?” “Did I overshare?!” It’s exhausting, emotionally and mentally.
Voilà, an exhausting feedback loop that affects your relationships, work life, and even your ability to enjoy food (and that’s just rude, honestly). But you’re not stuck here, promise.
Related: 7 Signs You Might Have Social Anxiety
How to Break Free From the Loneliness & Anxiety Spiral
Okay, Sassy Girl, here’s where we get proactive. Loneliness and anxiety love to thrive in inaction, so why not cut off their oxygen supply?
Take steps—even little ones—to shift out of autopilot and steer toward connection and calm. Start here:
Five Mantras to Combat Loneliness and Anxiety
“I am connected to the world.” You are a part of this big, beautiful mess. Say it. Own it.
“I am loved.” Make a list of people who care about you (yes, even your GrubHub guy counts).
“I am in control of me.” When it feels like life’s spinning, remind yourself you’re in charge of your choices.
“I am unique.” You’re not too much. You’re not not enough. You’re just… YOU.
“I belong.” Believe it. Speak it. Act like it. Your people are out there, even if you haven’t met them yet.
Five Empowering Moves to Change the Narrative
Get creative. Whether it’s painting, playing guitar, or attempting those viral TikTok dances, creativity shakes up stagnant energy.
Slow down. Take a breath (literally and figuratively). Allow a moment of peace to interrupt the chaos.
Get curious. Journal your thoughts, explore your feelings in therapy, or just privately acknowledge what’s going on beneath the surface.
Unplug. Spending hours scrolling social media just feeds the anxiety and comparison game. Put down the phone and connect IRL, even for a walk outside.
Build connections. Smile at the barista. Call a friend just to say, “Hey.” Small moments add up to big reconnections.
Feeling Overwhelmed? Start Small
Here’s the deal. You don’t need to overhaul your life in one big dramatic swoop (looking at you, main-character energy).
Start with the basics. Eat a nourishing meal. Take a long shower. Get fresh air by walking around the block. Sometimes, simplicity is the most profound form of self-care.
When you’re ready, you can build on those small wins. Yes, that means signing up for the pottery class you’ve been Googling or saying yes to your friends’ dinner invites.
Trust that you’ll know what feels right when it’s time.
Before You Go, Remember This…
Loneliness and anxiety have a way of making their presence feel all-encompassing, but they are NOT you. They are temporary feelings, shadows that come and go. By choosing to pour energy into meaningful activities, connection, and self-care, you chip away at their power.
And don't forget, if it feels too heavy to carry alone, you don’t have to. Online anxiety therapy is a safe, supportive space that helps you unpack these interconnected struggles. At The Sassy Shrink, I’m here to root for you, guide you, and remind you that you are inherently worthy of peace, joy, and connection.
Want to chat about jumping into online therapy? Let’s connect. You’re just one click away from feeling seen, heard, and supported. Book a Free Consultation
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