You might feel lonely at different stages of your life, like when you move out of your childhood home, spend a lot of time caring for young children or send your own children off to their adult lives. You might even simply feel like you’re growing apart from your friends and loved ones for no clear reason.
In recent years, loneliness has become more common. People of all ages, from kids to seniors, say they feel more socially isolated than ever before. Many are turning to apps, social platforms or even AI companions to help them feel more connected.
Technology can be helpful but it isn’t always a solution. Hannah Bennett, a licensed social worker with Banner Health, helped us understand how digital tools fit into healthy relationships and how you can use them in a way that supports your well-being.
Why loneliness is a real health concern
Loneliness is more than an uncomfortable feeling. It can affect both your body and mind.
“Humans are naturally social beings. When this need is not met, it can contribute to many mental illnesses,” Bennett said.
Research shows that long-lasting loneliness can:
- Increase your stress levels
- Lower your immunity
- Raise your risk for heart disease
- Affect your sleep and mood
- Contribute to anxiety or depression or make them harder to manage
The tech tools people use to feel less alone
Today, there are more digital “solutions” for loneliness than ever before. Some of the most common include:
- Cell phones: You can use features like texting, phone calls, videoconferencing and virtual hangouts. Seeing someone’s face can feel more personal than texting, especially when you can’t be together in person.
- Social media and online groups: You can connect with others through Snapchat, Facebook and Instagram and join hobby groups, neighborhood pages or communities where other people share similar experiences.
- Wellness and mental health apps: These may offer guided journaling, meditation, coping tips or mood tracking.
- AI companions or chatbots: These tools can provide conversation, reminders and check-ins. You may find them comforting when you need someone to “talk” to.
These tools can create important connections, especially if you live alone, have mobility challenges or feel nervous in social settings.
How technology can help
For many people, technology and digital tools can be a starting point to help you connect in meaningful, healthy ways:
- They reduce barriers: It can feel easier to reach out online than in person, especially if you have health concerns or mobility issues.
- They provide access: People with similar interests, support groups or mental health resources may be easier to find virtually.
- They’re convenient: You can connect anytime, from anywhere. “They provide flexibility if you have a busy schedule or are a long distance away from others,” Bennett said.
- They help you practice communication: Texting, chatting or joining online groups may feel safer, with less pressure.
Risks and limitations of digital connection
Technology has benefits but it also has limits. Some concerns include:
- A false sense of support: Online likes or quick messages can feel good in the moment but may not provide the deeper connection people need.
- Comparison and stress: Seeing filtered posts on social media can sometimes make loneliness or self-doubt worse.
- Screen overuse: Too much screen time can affect your sleep, mood and ability to connect in real life.
- The sense that AI feels human: AI companions can feel comforting but they cannot replace human empathy, friendships or the support of people who truly know you. “I have met with people who use artificial intelligence for emotional support and guidance. This is a risk because this type of technology does not have the capacity to provide these services effectively and therefore can do more harm than good,” Bennett said.
- Pulling away from real world relationships: If digital interactions become your main source of connection, you may unintentionally isolate yourself more. “People who use technology for connection can become dependent on it and make their issues with loneliness worse,” Bennett said.
Healthy ways to use tech while still building real world support
The goal isn’t to avoid technology. It’s to use it in a balanced, thoughtful way. Here are some tips:
- Rely on tech as a bridge, not a replacement: Use online communication to help strengthen, not substitute for, your in-person relationships.
- Choose safe, supportive communities: Look for moderated groups with positive or educational content. “Follow and engage with positive people and pages on social media applications,” Bennett said.
- Set screentime and app limits: Give yourself downtime and protect your sleep.
- Use “do not disturb”: Avoid interruptions when you are spending time with other people, sleeping or working.
- Turn off social media notifications: Decide for yourself when you are going to engage with these platforms.
- Try video or voice calls: These feel more personal and help build stronger emotional connection.
- Take small steps offline: Start with brief in-person interactions, like a walk with a friend, a class or a volunteer activity.
- Check in with yourself: Notice when technology makes you feel better and when it makes you feel worse.
“If you aren’t sure about the impact technology is having on your mental health, try to go a few days without using any social media applications and see how you feel. You may find that you feel less depressed and anxious and more connected to the people who mean the most to you,” Bennett said.
When to seek help
If loneliness starts affecting your sleep, mood, concentration, relationships or other parts of your life, it may be time to talk with a behavioral health professional. “If you or your loved ones believe that your technology use is becoming unmanageable or causing problems in your personal life, it may be time to get help,” Bennett said.
Support can help you build coping skills and more meaningful connections, in person and online.
The bottom line
Technology can play a role in reducing loneliness, especially when it’s harder to connect with people because of distance, busy schedules or health issues.
But digital tools work best when you pair them with real world support. When you mix online connection with healthy in-person relationships, you can build a stronger, more supportive social network that strengthens your emotional and physical health.
Reach out to a Banner Health specialist for help managing feelings of loneliness and finding digital and real world solutions that fit your life.
