How to Overcome Loneliness, Build Human Connection and Improve Your Social Wellness

How to Overcome Loneliness, Build Human Connection and Improve Your Social Wellness

Have you ever had that strange moment where you look around at your life and realize it’s technically full of people… yet you still feel lonely? Maybe you have a partner, coworkers, group chats, or a busy calendar, but beneath all of it, there’s an ache for deeper human connection. You want meaningful friendships, greater well-being, and a sense of belonging… or simply to feel happier. If you’re longing to overcome loneliness, that feeling is more common than you think, and support is available through Growing Self Counseling & Coaching.

In this episode of the Love, Happiness and Success podcast, I sat down with Julia Hotz, a solutions-focused journalist and award-winning author of The Connection Cure, whose research explores how people can grow and heal their social lives, rebuild social wellness, and strengthen the kinds of relationships that genuinely support happiness.

Today, I’m walking you through core ideas from our conversation, plus practical ways to nurture deeper human connection, expand your friendships, and begin to overcome loneliness with intention.

Loneliness Is Not a Personal Failure

Before anything else, I want you to hear this clearly: loneliness is not a sign that you’re defective. It’s not a moral failing, and it doesn’t mean you’re bad at relationships.

When Julia began researching loneliness, she expected mostly older adults or isolated individuals to appear in her focus groups. Instead, she met people in their 20s, married people, parents, professionals – people who looked socially “fine” from the outside – all saying variations of the same thing: “I don’t know how to make friends anymore.”

If this resonates, you may appreciate this related resource: Feeling Lonely? How to Find True Friendship in a Frantic World.

Our modern culture offers far fewer built-in community structures than it once did. We used to find friendships through civic groups, neighborhood clubs, churches, recreational leagues, and stable workplaces. Many of those structures have faded, which means today, more people feel lonely despite being surrounded by others.

Loneliness is not a flaw. It’s information, a sign that you’re craving more meaningful human connection and deeper friendships that help you grow and heal. If you often feel lonely inside a relationship, you may also find this helpful: Feeling Lonely in a Relationship.

Why Human Connection Matters for Your Health and Happiness

Loneliness isn’t just an emotion. It affects your body, your brain, and your long-term well-being.

Research from neuroscientist John Cacioppo demonstrates that chronic loneliness activates the same pain centers in the brain as physical injury and contributes to increased inflammation. You can explore the science in these landmark studies:

• Cacioppo & Cacioppo (2014)
• Hawkley & Cacioppo (2010)
• Holt-Lunstad et al. (2015)

People with strong social ties are significantly more likely to experience happiness, better health, and longer lives. In fact, social wellness is just as essential as sleep, movement, and nutrition.

But good relationships aren’t about quantity – they’re about self-expansion, a term coined by psychologist Arthur Aron. The best connections help you understand yourself more deeply and feel affirmed, supported, and emotionally safe.

If connection feels intimidating or out of reach, this guide may help: Be Mindful of Your Self-Talk: How Mindful Healing Starts Within.

What If You Don’t Know Where to Start? The Power of Social Prescribing

One of the most meaningful ideas Julia shared is social prescribing, a growing global movement that began after the UK appointed a “minister of loneliness.”

Social prescribing flips the script from “What’s wrong with you?” to “What matters to you?”

A therapist, doctor, or social worker helps identify activities you genuinely enjoy or value, then connects you to community opportunities such as:

• Forest walks
• Sea swimming groups
• Choirs and singing programs
• Book clubs and cultural experiences
• Art and craft workshops
• Nature programs
• Volunteer opportunities

These are not random social outings. They’re carefully chosen experiences that build human connection through joy, meaning, and shared values.

If you’re exploring what matters most to you, this reflective piece pairs beautifully with the concept: What Am I Looking For? Memento Mori, Being Intentional and Living for Meaning.

Glenn and Ryan: A Story of Friendship at 92

One of Julia’s most heartwarming stories involves Glenn, a 92-year-old veteran who had lost nearly all of his close connections. Weeks would pass without him speaking to another person.

Through the VA’s Compassionate Contact Corps, Glenn was matched with Ryan, a volunteer fifty years younger. Despite vast generational and political differences, the two gradually developed a profound and healing friendship.

Their connection underscores a powerful truth: human connection can form anywhere, at any stage of life, when we create conditions that allow it.

If certain friendships in your own life feel unhealthy or draining, this resource may help clarify what to do next: Toxic Friends: When It’s Time to Let Go.

Jonas and the Culture Vitamins: A Better Way to Support Social Anxiety

Julia also told the story of Jonas, who lives with social anxiety. The suggestion to “just go socialize” felt impossible until he was offered a different approach.

His social prescription included:

• A book club
• A Harry Potter symphony
• A singing group
• Art and cultural experiences

These activities felt aligned with who he was, not who he was “supposed” to be. Over time, they helped him overcome loneliness in a way that felt manageable, authentic, and even enjoyable.
If anxiety often interferes with your ability to meet new people, you may also appreciate this episode: Natural Anxiety Relief: Healing Anxiety from the Inside Out.