Loneliness and Depression in Young Adults
Reading Time: 7 minutesEmerging adults are the loneliest generation, despite being more social and more plugged-in than other age groups. Loneliness peaks between the ages of 18 and 29, according to a new research review. And 1 in every 3 young adults reports feeling lonely. Moreover, loneliness increases the risk of mental health conditions—creating an epidemic of loneliness and depression in young adults. In fact, one study found that loneliness increases the risk of death by suicide by 16 times.
What is loneliness, exactly? Loneliness is defined as a mismatch between one’s desired and actual social relationships, between how connected we want to be and how connected we really are. Young adults crave that sense of belonging and connection with others. When their reality falls short, it can be devastating. Therefore, loneliness is almost certainly contributing to the high rates of mental health issues among this demographic.
What You’ll Learn
- How many young adults report being lonely?
- What causes chronic loneliness?
- What are the connections between loneliness and depression?
- How can young adults reduce loneliness?
Quick Read
Emerging adults aged 18 to 29 are experiencing high levels of loneliness, with one in three reporting feelings of isolation. This loneliness is linked to increased risks of mental health issues, including depression and anxiety, and can heighten the risk of suicide. The disconnect between desired and actual social connections contributes significantly to these feelings.
Research shows that loneliness among young adults has been rising for generations, with many feeling they lack meaningful friendships and a sense of purpose. This disconnection can be intensified by living independently without strong social ties, and technology, while intended to connect, often leads to feelings of isolation.
To combat loneliness, young adults can adopt strategies such as limiting social media use, volunteering, and fostering real-life friendships. Engaging in enjoyable activities and seeking professional help can also make a significant difference. Programs like those at Newport Institute focus on helping young adults rebuild connections and find a sense of belonging, addressing the root issues of loneliness and mental health.
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2025 Research on Young Adulthood Loneliness
Loneliness and depression in young adults has been on the rise for generations. A meta-analysis tracked data from 345 studies using the UCLA Loneliness Scale. The data, from 125,000 participants in total, showed that each successive young adult generation is lonelier than the one before.
Furthermore, a report from Harvard and Making Caring Common found that 1 in every 3 young adults (ages 18–25) feels lonely. And among that 34 percent, more than half reported that they lacked a sense of meaning or purpose. The report also found:
- 36 percent of young adults report anxiety
- 29 percent report being depressed
- Close to 40 percent reported they had only one or two caring friends
- 12 percent said they had no caring friends
- 44 percent of young adults reported feeling like they matter to people only “a little” or “not at all”
- 60 percent wanted friends to “reach out more to ask how you’re really doing and to really listen”
- 86 percent of those who feel they don’t matter to others reported lacking meaning and purpose, compared to 36 percent of those who felt like they do matter
Importantly, the survey found that young adults who felt a lack of meaning and purpose had a higher likelihood of experiencing depression or anxiety.
Why Are Young Adults So Lonely?
At this stage of life, people need more social interaction in order to feel a sense of well-being. Typically, they haven’t yet developed the sense of self and inner confidence that allow them to feel comfortable being alone.
Moreover, they need ongoing peer interaction in order to build their identity, strengthen their relationship skills, and help them feel as if they belong.
Additionally, many young adults are on their own. They may have left home and their family of origin, but haven’t yet established a lasting romantic partnership or strong friendships. Or they might be living in a shared apartment or dorm, but don’t feel connected to their roommates. In some cases, they might be surrounded by people, but feel like they don’t matter very much to anyone, as the Harvard/Making Caring Common survey revealed.
While young adults may experience loneliness all year round, the intensity often increases during winter. In the colder, darker months, when many young people feel more isolated and less optimistic. Research done with university students found that colder weather was associated with a greater desire for social connection.
Loneliness is the subjective feeling that you’re lacking the social connections you need. It can feel like being stranded, abandoned, or cut off from the people with whom you belong—even if you’re surrounded by other people. What’s missing when you’re lonely is the feeling of closeness, trust, and the affection of genuine friends, loved ones, and community.
Vivek H. Murthy, MD, US Surgeon General
The Anxiety of Being Alone on Your Device
Young adults typically think of their phones and social media apps as approaches for coping with loneliness. Paradoxically, however, many researchers believe that technology is actually a primary cause of loneliness. DM-ing and commenting are replacing more authentic and satisfying face-to-face human interaction. Virtual connection is more like virtual isolation.
Moreover, social media use increases FOMO (Fear of Missing Out). Scrolling through images of their peers having a great time with friends leaves young adults feeling even more isolated and lonely. And trying to present themselves in a perfect light can leave them feeling disconnected from their true self as well as from other people.
Can Loneliness Cause Depression and Suicidal Thoughts?
Ever caught yourself wondering, “Am I lonely or depressed?” The difference between loneliness vs. depression can be hard to pinpoint. Just as alone and lonely aren’t necessarily the same thing, feeling lonely doesn’t necessarily lead to depressive symptoms. But can loneliness cause depression? Yes, if other risk factors are part of the equation.
Young adulthood loneliness can exacerbate or be a catalyst for depression, suicidal thoughts, and substance use. Moreover, a 2024 study found that the risk of death by suicide is 16 times higher in young adults who are lonely or living alone.
A recent Gallup poll found that one-third of those who reported being lonely were currently being treated for depression or had been treated for depression in the past. That’s nearly triple the level found among survey respondents who did not experience loneliness. And lacking a sense of meaning and purpose appears to be associated with both loneliness and depression.
Moreover, the interplay of loneliness and depression in young adults can set off a vicious cycle. While loneliness can trigger depression, mental health issues in turn can create higher levels of loneliness. That’s because the symptoms of depression and anxiety, such as low self-esteem and low energy, often prevent people from reaching out to others and engaging in social activities.
10 Signs of Chronic Loneliness
Everyone feels lonely now and then. It’s almost impossible for one’s desire for connection to perfectly match up to what’s available, all the time. However, if you find yourself dealing with loneliness frequently, it may be a chronic condition—which heightens the risk of depression.
The symptoms of chronic loneliness include:
- Difficulty connecting with others in a deep and authentic way
- Knowing lots of people but not having close friends or a best friend
- Feelings that no one really “gets” you or understands what you’re going through
- Anxiety, restlessness, and difficulty concentrating
- A sense of being alone and lonely even in the midst of people, at a party or other social event
- Self-doubt and lack of self-worth
- Feeling that others don’t reciprocate when you try to connect
- Insomnia or other sleep problems
- Sense of fatigue and languishing that keep you from engaging in social activities
- Self-destructive habits, including drinking too much or abusing drugs
8 Strategies for Coping with Loneliness
There are ways to feel less lonely—when you’re alone as well as with others. Here are eight evidence-based strategies for coping with loneliness.
1. Limit your social media use.
Reducing time on the apps is proven to increase well-being. In one study, undergraduates were asked to limit their social media use to 10 minutes per platform, per day for three weeks. Researchers found significant reductions in loneliness and depression in young adults who limited their use, as compared to the control group.
2. Spend time volunteering.
Research shows that doing things for others offers mental and physical health benefits. It can also provide opportunities to meet like-minded people who care about the same causes you do. Additionally, working for a cause you care about enhances your sense of meaning and purpose.
3. Get enough sleep.
It makes sense that loneliness could result in insomnia or troubled sleep, but one study found that sleep loss can cause loneliness. Using fMRI technology, the researchers found that sleep deprivation triggers changes in brain activity that trigger social withdrawal and loneliness.
4. Cultivate IRL connections.
Meaningful real-life friendships may need a bit more tending than virtual ones, but the payoff will be worth it in terms of counteracting loneliness. Strong friendships are proven to reduce loneliness and depression in young adults. If you’re in college, consider joining affinity groups, clubs, an improv or dance troupe, or a Greek organization.
5. Find flow.
New research finds that experiences of flow—being engaged in an enjoyable activity that requires focus and skill—helps people feel less lonely. Where you find flow depends on your specific interests and talents. Dancing, making art, playing a board game, building something, rearranging a room, or cooking can all stimulate flow, along with numerous other experiences.
6. Get moving with others.
A research review of three dozen studies found that physical activity done in company with others reduces loneliness. Join a team, go to a dance class, take sailing lessons, or recruit a running or walking buddy.
7. Cuddle up with a blanket and a hot water bottle.
Researchers at the State University of New York and Florida State University found that college students expressed significantly more interest in socializing when asked about it on colder days rather than on warmer days. However, when students wore a heated wrap provided by the researchers, the desire for social closeness decreased. So if you’re feeling lonely on a cold winter night, staying warm and cozy can help.
8. Check in with a mental health professional.
Therapy can help young adults answer the question, “Am I lonely or depressed?” and uncover the root causes of loneliness, depression, and/or anxiety. A therapist or treatment program can also help young adults experience authentic connection and reflect on what gives meaning and purpose to their life.
Treatment for Loneliness and Depression at Newport Institute
At Newport Institute, we recognize that lack of connection is a fundamental issue underlying mental health conditions. Our philosophy of care focuses on supporting young adults to rebuild those connections—with self, family, friends, and their larger community. Through clinical and experiential therapeutic modalities, clients address childhood trauma and attachment ruptures that may have interfered with their ability to form these authentic connections.
Young adults in our program gain self-knowledge and life skills, while forming strong and caring relationships with peers and mentors. Our treatment focuses on supporting young people to overcome isolation and find a sense of belonging and hope. Contact us today to find out more about our specialized programming.
