Feeling Lonely at 19? Here’s What You Can Do to Feel More Connected and Confident
Feeling a bit adrift or alone at 19? You're not the only one—and you're not broken. This age is a unique chapter of transition, self-discovery, and often, unexpected loneliness. But there are ways to turn things around, build stronger connections, and feel more grounded in your journey.
Here’s a friendly, supportive guide packed with practical tips to help you navigate loneliness at 19.
🌱 Understand That Feeling Lonely Is Normal
It’s okay to feel this way—and you’re not alone
Loneliness at 19 is extremely common. Whether you've just left home, started university, or entered the workforce, this age is filled with massive changes. You're trying to figure out who you are, where you belong, and what you want—often without the support structures you grew up with. Recognising that loneliness is a normal part of growing up can ease the guilt or confusion. You’re not weird or “failing” because you feel this way—you’re simply human.
🧭 Reconnect With Yourself
Build a better relationship with the one person you’re always with—you
Sometimes, we feel lonely not because we lack people, but because we feel disconnected from ourselves. Try journalling, meditating, or even just going for a walk without your phone. Ask yourself questions like: What makes me happy? What kind of people do I want in my life? This self-reflection helps you reconnect with your values and boosts self-confidence—both of which attract more meaningful relationships.
🤝 Reach Out to Old Friends
Sometimes comfort lies in familiar places
Don’t hesitate to send a message to an old school friend or childhood mate. You don’t need a reason—just a simple “Hey, I was thinking of you. How have you been?” can open the door to reconnection. Familiar friendships offer emotional safety and remind you that you’ve always been capable of forming bonds.
🎨 Get Involved in Communities or Groups
Find your people by going where they are
Whether it’s a local art class, sports team, volunteer group or online forum, joining communities based on shared interests is one of the best ways to beat loneliness. Not only do you meet like-minded individuals, but the focus on an activity also takes the pressure off "making friends." Search locally or online using terms like "young adult meetup groups" or “19-year-old social activities near me.”
📚 Focus on Personal Growth
Turn solitude into strength
While it might not feel like it now, this season of loneliness could be a perfect time for growth. Learn a new skill, read inspiring books, start a side hustle or take an online course. This keeps your mind engaged, boosts self-esteem, and puts you in environments where friendships can naturally form. Personal development not only improves your mood but makes you more attractive (and relatable) to others.
💬 Talk About How You’re Feeling
You don’t have to go through it silently
Bottling up your emotions makes loneliness worse. Talking to someone—be it a family member, mentor, friend, or therapist—can ease the weight. Just saying “I’ve been feeling kind of alone lately” can bring surprising comfort. Sometimes, others are feeling the same but waiting for someone to bring it up.
📱 Limit Social Media Scrolling
Comparison is the thief of joy—and connection
At 19, social media can feel like everything. But endless scrolling through highlight reels can deepen your loneliness. It’s easy to believe everyone else is thriving while you’re struggling. Set healthy screen limits, unfollow accounts that make you feel less-than, and remember—no one posts their loneliness, but nearly everyone feels it sometimes.
🐢 Be Patient With the Process
Friendships and connection take time
You might not find your “tribe” overnight—and that’s perfectly okay. Building deep, meaningful relationships is a gradual process. Every smile, every chat, every time you show up adds up. Trust that connection will come with time, consistency, and a little courage.
💡 Consider Talking to a Mental Health Professional
Support is available, and you deserve it
If your feelings of loneliness are persistent or affecting your daily life, reaching out to a therapist or counsellor could be incredibly helpful. They can provide tools to manage emotions and build confidence. Mental health support is a strength—not a weakness.
🌟 Final Thoughts
Feeling lonely at 19 isn’t a flaw—it’s often a sign that you’re craving deeper connection, purpose, and belonging. The good news? These are things you can create, step by step. Take the pressure off to “have it all figured out” and focus instead on small actions that reconnect you with yourself and the world around you.
You are worthy of love, friendship, and joy—just as you are. Keep showing up. Your people are out there.
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