Can Living Alone Make You Feel Depressed?

5 Ways to Lower Your Risk of Depression if You Live Alone

If you live alone, there are many good ways to stay connected with the world around you, which can lessen feelings of sadness or loneliness before they lead to depression.

1. Seek Treatment and Support for Depression if You Need To

Feeling sad and living alone doesn’t automatically mean you have depression. But if you do feel sad, lonely, or depressed, it’s a good idea to reach out for help.

“While the depressive symptoms of living alone can disappear, it is important to take these signs as a warning sign and seek professional help,” says De Los Santos. She notes that a psychologist or licensed therapist can help you understand your feelings about loneliness, and find ways to cope with them.

If you do have depression, it’s important to get treatment for it. The most common and effective treatments for depression are psychotherapy, which involves meeting with a mental health professional, and medications, like antidepressants.

Hettler notes that online mental health resources may help you find care more quickly, or for a reduced cost. Before choosing a practitioner online, Hettler recommends reading reviews for each one and scheduling introductory calls with a few of them to figure out the best match for you. The U.S. Department of Health and Human Services’ Substance Abuse and Mental Health Service Administration has an online directory you can use to find mental health support, as well as a hotline to call in times of crisis: 800-662-HELP (4357).

Hettler also recommends support groups as a way to meet people going through similar difficulties. The Depression and Bipolar Support Alliance, for instance, offers in-person and online support groups for people with mood disorders like depression.

2. Spend Time With People You Love

When you can, spend time with your favorite people. “Most social connections develop from in-person shared activities,” says Dr. Mezulis. This is why it’s so common for people to develop close relationships with coworkers, for instance. When we see them at the office again and again, we spend hours making small talk about hobbies and shared interests. Spending time together will deepen your current relationships.

3. Spend Time Outside the Home, if You’re Able To

It’s important to get out of your home regularly if you can, especially if you work from home, and spend time in new environments, De Los Santos says. Frequent, meaningful social interactions appear to protect against daily depressed mood and loneliness, according to research.

That said, not everyone can get out of the house as often as they’d like. This can be especially true for people with chronic illnesses, other disabilities, older adults with limited mobility, or people who rely on caregivers.

Spending virtual time with friends can be worthwhile too. One study of about 1,100 people found that, for young and middle-aged adults, the number of online social interactions was associated with decreased loneliness. Another study of about 500 people found that more frequent social interaction online with close (but not intermediate or distant) contacts was associated with less loneliness; people with the highest levels of depression saw the biggest impact. Another paper, which combined two studies of about 1,200 people, found that voice calls, group calls, and virtual messaging were most associated with increased social connection from afar.

4. Find Friends Through New Hobbies

Mezulis suggests taking stock of what you like to do. Do you get value out of engaging in physical activity with others? Whether it’s a run club, biking club, swim club, pickleball club, or dancing, an online search can help you find activities you like in your area. Meetup — a platform for hosting in-person and virtual activities — is a popular option.

She also suggests volunteering your time at a local nonprofit whose mission or values align with your own. Research shows that volunteering reduces feelings of depression and loneliness. Specifically, people reap those benefits when they volunteer for 100 to 200 hours a year, which works out to an average of about two to four hours per week. A faith community, local library, medical center, or animal shelter can probably use your help, and in return you may learn new skills and meet new people, says Mezulis.

Don’t beat yourself up if you have a hard time finding an activity you like or meeting new people at first. “It takes a long time to meet and connect with people, and even longer to find and build the kinds of meaningful social relationships that most of us crave,” says Mezulis. “Start small and be patient.”

5. Take Care of Yourself

Certain self-care activities have been shown to boost mental well-being in general, as well as help people with depression feel better. If you’re feeling sad or depressed, these steps won’t necessarily make depression go away or prevent it altogether, but they may help you better cope with your feelings.

Regular Exercise Exercise causes your body to release feel-good brain chemicals that have a positive effect on mood and well-being. These effects were long attributed to chemicals called endorphins, but now scientists believe a more likely possibility is that other compounds called endocannabinoids are responsible. And depending on where you work out, it can also give you the chance to interact with other people.

Nutritious Diet No diet can cure depression, but eating well can help you feel better. The Mediterranean diet, a pattern of eating that is rich in foods like fruits, vegetables, whole grains, beans, nuts, fish, and olive oil is linked to decreased symptoms of depression.

High-Quality Sleep Sleep is important for anyone’s well-being, and people with depression are no exception. Good sleep hygiene — habits and surroundings that promote healthy sleep — can make a difference. This includes waking up and going to bed at the same times each day; keeping your bedroom dark, quiet, and cool; and ending screen time two hours before bed, for instance.

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5 Ways to Lower Your Risk of Depression if You Live Alone

1. Seek Treatment and Support for Depression if You Need To

2. Spend Time With People You Love

3. Spend Time Outside the Home, if You’re Able To

4. Find Friends Through New Hobbies

5. Take Care of Yourself

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