Building Real Connections as an Adult
Loneliness in Adulthood: Finding Real Connection in a Busy World
I don’t know about you, but growing up, I imagined adulthood would look like Friends, How I Met Your Mother, or Sex and the City. My days would be filled with spontaneous brunches, constant hangouts, and a perfectly balanced friend group who always seems free.
The reality? Work schedules, moves, and life changes often mean more calendar juggling than late-night hangouts. And for many, it can feel surprisingly lonely.
Loneliness is more common than it seems. Starting a new job, moving to a different city, graduating from school, or simply watching friends’ lives shift can leave you feeling untethered. Social media adds to the pressure, making it look like everyone else has their own sitcom-worthy crew.
You’re not the only one who feels this way.
Why Loneliness Happens
Big transitions
New jobs, moves, or life stages can disrupt old friendships and routines.
Comparison culture
Social media is just one big highlight reel; focusing on others’ online presence can deepen the sense that you’re missing out.
Surface-level connections
You may know plenty of people but still crave deeper, more meaningful relationships.
Don’t worry! All is not lost if you resonated with those descriptions. Like I said, you’re not the only one who feels this way; loneliness happens and with a little bit of willingness to try, and changing a few habits we can start to look for and build more meaningful connections
Ways to Build Real Connection:
Start Small
Say hello to the coworker you always see in the break room, chat with a neighbour, or ask a classmate to grab coffee after lecture. Small moments create openings.Join Spaces That Matter to You
Book clubs, volunteer work, adult sports leagues, or interest-based meetups bring you into contact with people who share your values.Be a Little Vulnerable
Share something honest like a challenge at work, nerves about a move, or even that you’re looking to meet new people. Vulnerability invites real conversation.Balance Online and Offline
Social media can help you stay in touch, but deeper connections grow face to face. Seek a rhythm that feels nourishing, not draining.Remember You’re Not Alone in Feeling Alone
Many adults experience loneliness, even if no one talks about it. Reaching out is not weakness, it’s a brave and human step!
A Final Note….
Loneliness doesn’t mean something is wrong with you, it means you’re human. Whether you’re in college, early career, or well into adulthood, connection takes time.
Therapy can be a safe place to explore these feelings and build tools for meaningful relationships. Reach out here to book a session, you don’t have to navigate this alone.
