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Loneliness

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

Tips to manage loneliness

This section has some tips and suggestions for managing feelings of loneliness. Some people find these ideas useful, but remember that different things work for different people at different times. Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn’t working for you (or doesn’t feel possible just now), you can try something else, or come back to it another time. 

 

Take it slow 

If you’ve felt lonely for long periods of time, even if you already know lots of people, it can be terrifying to think about trying to meet new people or opening up to people for the first time. 

But you don’t need to rush into anything. 

  • Start off by going somewhere like a cafe, the cinema or a sports event where you can be around people, but not be expected to talk to them – you may find that simply being around other people is enough to help with your feelings of loneliness. 
  • If you’re going to a group or class, you could ask whoever runs the class or group if you can just go along and watch at first. 
  • Go somewhere it’s not expected that you’ll interact straight away, like a class where everyone is focused on an activity. 

 

Make new connections 

If you are feeling lonely because of a lack of satisfying social contact in your life, you could try to meet more, or different people. 

  • Try to join a class or group based on your hobbies or interests. See our page of useful contacts for ways to find groups that interest you. 
  • If you are able to, volunteering is a good way of meeting people. Helping others can also really help improve your mental health. It is also a good idea to check that you will receive adequate support from the organisation you are volunteering at. See the Hands On HK website to help you find local volunteering opportunities. 

 

Try peer support 

There are many different types of peer support service, which provide people with a space to use their own experiences to help and support each other, including experiences of loneliness and related mental health problems. 

These are some different types of peer support which you may find useful: 

 

Try to open up 

You might feel that you know plenty of people, but what is actually wrong is that you don’t feel close to them, or they don’t give you the care and attention you need. 

In this situation, it might help to open up about how you feel to friends and family. 

If you don’t feel comfortable opening up to the people you know, you could try speaking with a therapist or a using a peer support service. 

 

“Be brave and reach out to someone. It doesn’t have to be face-to-face; you could share a post on social media” 

 

Talking therapies 

Talking therapies allow you to explore and understand your feelings of loneliness and can help you develop positive ways of dealing with them. For example, therapy can provide a space for you to discuss the emotional problems that make it hard for you to form satisfying relationships. 

If anxiety about social situations has made you feel isolated, cognitive behavioural therapy (CBT) may help. This focuses on how your thoughts, beliefs and attitudes affect your feelings and behaviour, and teaches you coping skills for dealing with different problems. 

See our pages on talking therapies and CBT for more information on these and other kinds of therapy. 

 

Social care 

While there is no legal solution to loneliness, there may be ways in which the law can help you if you have needs for care and support. 

They also contain specific duties for local authorities to help individuals. You can also contact Clinical Psychological Service of the Social Welfare Department with your specific enquiry. 

 

Be careful when comparing yourself to others 

It is very hard to stop comparing ourselves to others. We all do it, but it can help to just be aware that things are not always what they seem from the outside. 

For example on social media, we very often only see what other people want to share about their lives, and this can make us feel like we are the only ones feeling lonely. 

It’s important to remind yourself that you don’t know how other people feel when they are alone, or when their social media feeds are turned off. 

If you’re worried that social media might be affecting your mental health, see our information on online mental health. 

And if you have a lack of confidence in yourself or your life when compared to others, and you think that this might be contributing to your feelings of loneliness, our information on self-esteem may help. 

“I sometimes feel lonely when I am overwhelmed by human information – the news, social media, TV, negative gossip etc. – I feel so separate and different to most people” 

 

Look after yourself 

Feeling lonely can be very stressful and can have a big impact on your general wellbeing, which might make it even harder to make positive steps to feeling better.  

Think about how some of the following are affecting how you feel and whether you can do anything to change them: 

  • Try to get enough sleep. Getting too little or too much sleep can have a big impact on how you feel. See our pages on sleep problems for more information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more information. 
  • Try to do some physical activity. Exercise can be really helpful for your mental wellbeing, and some people find it helps improve their self-esteem. See our pages on physical activity and mental health for more information. 
  • Spend time outside. Spending time outdoors can help your wellbeing. See our pages on nature and mental health for more information. 
  • Spend time with animals. Some people find spending time around animals can help with feelings of loneliness, whether through owning a pet or spending time around animals in their natural environment. If you find being around animals helpful, you could try visiting country and marine parks in Hong Kong, such as a wetland park – the Agriculture, Fisheries and Conservation Department has a list of outdoor facilities around Hong Kong. 
  • Avoid drugs and alcohol. While you might want to use drugs and alcohol to cope with difficult feelings about yourself, in the long run they can make you feel worse and can prevent you from dealing with underlying problems. See our pages on recreational drugs and alcohol for more information. 

“I never feel lonely when I’m in nature. I feel more connected than ever when I’m walking alone through a wood or by a river” 

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Tips to manage loneliness

Tips to manage loneliness

This section has some tips and suggestions for managing feelings of loneliness. Some people find these ideas useful, but remember that different things work for different people at different times. Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn't working for you (or doesn't feel possible just now), you can try something else, or come back to it another time. 

 

Take it slow 

If you've felt lonely for long periods of time, even if you already know lots of people, it can be terrifying to think about trying to meet new people or opening up to people for the first time. 

But you don't need to rush into anything. 

  • Start off by going somewhere like a cafe, the cinema or a sports event where you can be around people, but not be expected to talk to them – you may find that simply being around other people is enough to help with your feelings of loneliness. 
  • If you're going to a group or class, you could ask whoever runs the class or group if you can just go along and watch at first. 
  • Go somewhere it's not expected that you'll interact straight away, like a class where everyone is focused on an activity. 

 

Make new connections 

If you are feeling lonely because of a lack of satisfying social contact in your life, you could try to meet more, or different people. 

  • Try to join a class or group based on your hobbies or interests. See our page of useful contacts for ways to find groups that interest you. 
  • If you are able to, volunteering is a good way of meeting people. Helping others can also really help improve your mental health. It is also a good idea to check that you will receive adequate support from the organisation you are volunteering at. See the Hands On HK website to help you find local volunteering opportunities. 

 

Try peer support 

There are many different types of peer support service, which provide people with a space to use their own experiences to help and support each other, including experiences of loneliness and related mental health problems. 

These are some different types of peer support which you may find useful: 

 

Try to open up 

You might feel that you know plenty of people, but what is actually wrong is that you don't feel close to them, or they don't give you the care and attention you need. 

In this situation, it might help to open up about how you feel to friends and family. 

If you don't feel comfortable opening up to the people you know, you could try speaking with a therapist or a using a peer support service. 

 

“Be brave and reach out to someone. It doesn’t have to be face-to-face; you could share a post on social media” 

 

Talking therapies 

Talking therapies allow you to explore and understand your feelings of loneliness and can help you develop positive ways of dealing with them. For example, therapy can provide a space for you to discuss the emotional problems that make it hard for you to form satisfying relationships. 

If anxiety about social situations has made you feel isolated, cognitive behavioural therapy (CBT) may help. This focuses on how your thoughts, beliefs and attitudes affect your feelings and behaviour, and teaches you coping skills for dealing with different problems. 

See our pages on talking therapies and CBT for more information on these and other kinds of therapy. 

 

Social care 

While there is no legal solution to loneliness, there may be ways in which the law can help you if you have needs for care and support. 

They also contain specific duties for local authorities to help individuals. You can also contact Clinical Psychological Service of the Social Welfare Department with your specific enquiry. 

 

Be careful when comparing yourself to others 

It is very hard to stop comparing ourselves to others. We all do it, but it can help to just be aware that things are not always what they seem from the outside. 

For example on social media, we very often only see what other people want to share about their lives, and this can make us feel like we are the only ones feeling lonely. 

It's important to remind yourself that you don't know how other people feel when they are alone, or when their social media feeds are turned off. 

If you're worried that social media might be affecting your mental health, see our information on online mental health. 

And if you have a lack of confidence in yourself or your life when compared to others, and you think that this might be contributing to your feelings of loneliness, our information on self-esteem may help. 

“I sometimes feel lonely when I am overwhelmed by human information – the news, social media, TV, negative gossip etc. – I feel so separate and different to most people” 

 

Look after yourself 

Feeling lonely can be very stressful and can have a big impact on your general wellbeing, which might make it even harder to make positive steps to feeling better.  

Think about how some of the following are affecting how you feel and whether you can do anything to change them: 

  • Try to get enough sleep. Getting too little or too much sleep can have a big impact on how you feel. See our pages on sleep problems for more information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more information. 
  • Try to do some physical activity. Exercise can be really helpful for your mental wellbeing, and some people find it helps improve their self-esteem. See our pages on physical activity and mental health for more information. 
  • Spend time outside. Spending time outdoors can help your wellbeing. See our pages on nature and mental health for more information. 
  • Spend time with animals. Some people find spending time around animals can help with feelings of loneliness, whether through owning a pet or spending time around animals in their natural environment. If you find being around animals helpful, you could try visiting country and marine parks in Hong Kong, such as a wetland park - the Agriculture, Fisheries and Conservation Department has a list of outdoor facilities around Hong Kong. 
  • Avoid drugs and alcohol. While you might want to use drugs and alcohol to cope with difficult feelings about yourself, in the long run they can make you feel worse and can prevent you from dealing with underlying problems. See our pages on recreational drugs and alcohol for more information. 

“I never feel lonely when I’m in nature. I feel more connected than ever when I’m walking alone through a wood or by a river”