Loneliness is a powerful and uncomfortable feeling, one that can feel too painful to face.

So we distract ourselves, look for quick fixes, or bury our emotions in busyness or external sources of comfort.

But, as much as these distractions might offer temporary relief, they rarely address the deeper issue at hand: the loneliness itself.

Psychology suggests that the way we cope with loneliness can often lead us down paths that only make us feel more disconnected in the long run.

In this article, we’re going to explore 7 common distractions people often turn to when they’re feeling lonely, and how recognizing them can be the first step toward a healthier, more fulfilling relationship with yourself.

Acknowledging your loneliness doesn’t mean accepting it as permanent; rather, it’s the first step in learning how to truly heal and reconnect with both yourself and others.

1) Binging on comfort food

We all have those moments when we can’t resist a tub of ice cream or a bag of potato chips. But have you ever noticed that these cravings tend to hit harder when you’re feeling lonely?

When we’re lonely, we often turn to comfort food as a coping mechanism.

It’s a quick way to feel better, if only for a short while. The sugar and fat in these foods trigger our brain’s reward system, giving us a temporary boost in mood.

But here’s the problem…

These comfort food binges, while momentarily satisfying, don’t address the root cause of our loneliness. Instead, they can lead to unhealthy eating habits and even contribute to feelings of guilt or shame.

So next time you’re reaching for that tub of ice cream, pause and ask yourself — are you genuinely hungry or just feeling lonely?

2) Mindless scrolling through social media

Ah, social media. Our go-to distraction when we’re feeling, well, just about anything, really.

I remember a time when I was feeling particularly lonely. It was late at night, and I was all alone in my apartment.

Instead of reaching out to someone or doing something productive, I found myself mindlessly scrolling through Instagram, Facebook, Twitter – you name it.

This is a common behavior among those feeling lonely. We tend to scroll through social media feeds looking for connection, for a sense of belonging.

But all too often, we end up feeling even more isolated as we compare our lives with the seemingly perfect ones we see on screen.

The reality is, that social media is a double-edged sword. While it can help us feel connected to others, it can also often exacerbate feelings of loneliness. 

3) Engaging in retail therapy

Ever found yourself adding items to your online shopping cart without any real need or intention to buy?

I’ve been there, too.

It was one of those days when I was feeling particularly down and alone.

Instead of addressing these feelings, I found myself mesmerized by the endless array of products on my favorite shopping site. I kept adding items to my cart, convinced that the latest gadget or fashion piece would somehow make me feel less alone.

This is a common response to loneliness. We often use shopping as a distraction, believing that the temporary excitement of a new purchase can fill the void.

But deep down, we know that no amount of material possessions can replace the warmth of human connection.

The harsh truth is, that retail therapy is just a band-aid solution to loneliness. It might offer a fleeting moment of excitement, but it doesn’t address the root cause. 

4) Losing yourself in work

Have you ever noticed how you tend to immerse yourself in work when you’re feeling lonely?

Those extra hours you put in at the office or that project you take on over the weekend may seem like dedication, but could it be a distraction?

We often use work as an escape from our personal lives, especially when we’re feeling isolated or alone. By focusing on tasks and deadlines, we can temporarily forget about our loneliness and feel productive instead.

But while burying ourselves in work might temporarily distract us from our feelings of loneliness, it doesn’t solve the problem.

In fact, it can lead to burnout and further isolation from social activities and connections.

5) Watching excessive television

Netflix, Hulu, Disney+ — the list goes on. With a plethora of streaming services at our fingertips, it’s all too easy to dive into a marathon of our favorite shows.

However, studies show that individuals feeling lonely or depressed are more likely to binge-watch television.

A distraction, an escape from reality, call it what you will — watching TV can be a way of coping with loneliness.

But there’s a catch.

While immersing ourselves in fictional worlds might temporarily make us forget our loneliness, it doesn’t really help us connect with others or deal with our feelings in a healthy way.

So next time you find yourself reaching for the remote, ask yourself: are you watching TV because you enjoy it, or is it just another distraction from your feelings of loneliness?

6) Over-exercising

Exercise is undoubtedly a great way to boost our mood and overall health. But like anything, it can be taken to extremes.

I’ve seen it happen to friends and even myself.

When loneliness begins to creep in, we hit the gym harder, run that extra mile, or spend more time perfecting that yoga pose – all in an attempt to distract ourselves from the emptiness we feel inside.

This is another form of escapism, and one that is hard to identify as the habit itself is healthy.

The endorphins released during exercise act as a temporary antidote to our feelings of loneliness, and there is nothing bad about that.

However, overdoing it can lead to injury and exhaustion.

Your body needs rest and recovery, just as your heart needs connection and companionship.

7) Isolating yourself from others

Ironically, when we’re feeling lonely, we often isolate ourselves from others.

It seems counterproductive, doesn’t it? But it’s a common behavior that psychology can explain.

We may:

• Withdraw from social activities
• Avoid calls or messages
• Prefer to spend time alone

This social isolation can feel like a safe space, protecting us from potential judgment or rejection.

But isolation only feeds our loneliness.

True connection with others — sharing experiences, laughter, even our vulnerabilities — is what helps alleviate feelings of loneliness.

So next time you find yourself retreating into your shell, remind yourself of this.

Time for introspection

Recognize any of these behaviors in yourself?

It’s okay if you do. We all have our ways of dealing with loneliness, and often, we aren’t even aware that we’re using these distractions.

Here’s the silver lining – awareness is the first step toward change.

The power to break this cycle lies within you. Reach out to someone; a friend, family member, or even a professional counselor.

Remember, it’s okay to ask for help. We all feel lonely sometimes; it’s how we respond to it that makes all the difference.