3 ways to combat loneliness at work
The social connection that comes with a job can benefit our work, and our lives. Those relationships with colleagues can help us share wins or talk through problems. They can give us someone to rely on, join in activities with or just chat to. Ultimately, connecting to others can make a big difference to the way we approach and enjoy work.
In fact, 73% of Kiwis think it’s important to feel connected to their colleagues and workmates.
But there are times when keeping that social connection alive can be hard. Work environments have changed, sometimes making it harder to connect when people increasingly work remotely.
Whilst 67% of people find it easy to make connections with co-workers when in the office, many may find it hard to feel connected from afar.
So, whether you’re working from home, working differently, or just noticing that you feel lonely while you work, here’s what you can do to feel connected again.
What makes us feel lonely
Loneliness and social isolation at work has always existed, with 11% of Kiwis saying they feel isolated or disconnected from their colleagues often.
And while feeling lonely isn’t necessarily linked to where we work; 27% say working from home makes them feel more lonely. According to Organisational Psychologist, Dr. Michelle Pizer, this may be because remote work reduces casual social interactions in the workplace, which help build connection and a sense of belonging.
“Hybrid work has made this more important,” says Dr. Pizer. “Casual encounters like chatting before meetings or passing in hallways happen less often now, which reduces opportunities for connection. Without those moments, connection relies more on intention.”
The impact of feeling lonely or socially isolated
Without as many chances for meaningful connection, we can feel sad, unmotivated, ‘heavy’, withdrawn or teary. Dr. Pizer says that this feeling of loneliness at work is completely normal.
“Gallup’s global data shows that about one in five employees feel lonely during the workday, and New Zealand surveys suggest it can be higher. [Loneliness] affects people across levels and industries. It’s rarely about personal resilience. It’s usually about how the work is organised and how easy it is to feel part of things."
Feeling lonely or socially isolated at work can affect both a worker’s wellbeing and performance, making it harder for you to stay engaged, motivated, and connected to your team. It’s a widespread issue that reflects workplace structures and culture.”
How to handle feelings of loneliness
We’ve probably all felt lonely in some way at some stage of our lives. And those previous experiences can actually be really valuable in helping you navigate feelings of social isolation. Here are three things you can try:
- Seek out opportunities to connect. While it can sound daunting, putting in a small amount of effort to connect with your co-workers matters. “Everyday work interactions count,” says Dr. Pizer. “Initiating something small is often more effective than you expect.” Dr. Pizer says, “reaching out to coworkers can be as simple as a quick acknowledgement of someone’s contribution, asking for their view on a piece of work, or sharing a short update so people can see how their efforts fit with yours all help people feel part of something.” In fact, interacting with your team can often surprise you, according to Dr. Pizer, people usually respond better than we imagine. “Suggesting a quick catch-up, starting a coworking session, or asking someone to talk through a task can create the kind of contact that makes the day feel less separate.”
- Tell someone. It can be difficult to speak up when you’re feeling lonely at work, but sharing how you feel is often the first step toward connection and support. “If there’s already a reasonable level of trust, it can be as simple as saying ‘I’m feeling a bit on the outside of things at the moment and it’s starting to affect how I work’,” says Dr. Pizer. She suggests making a direct request to a manager or team leader can make this process easier. “Research shows that directness tends to go well when there’s already a solid working relationship,” says Dr. Pizer. “Naming the feeling on its own doesn’t give anyone enough to work with. A clear ask does.” Even with newer or more distant colleagues, you can still raise the issue. “You may want to start by describing what you’re noticing rather than leading with the feeling. Something like, ‘I’m losing some of the context I need, and it’s making some parts of the job harder than they need to be’. This keeps it practical and avoids overexposure,” explains Dr. Pizer.
- Draw on your experience. According to Dr. Pizer, connection at work doesn’t need to be difficult or high effort. “Small steps are enough - what helps is keeping them regular,” explains Dr. Pizer. “Loneliness drops when there’s some rhythm to how the team interacts”. She explains that it is a gradual process to feel part of the group and can be as simple as everyday signals that you’re open to a real conversation. “This might be mentioning something you’re working on that’s been interesting, a brief comment about your day, or something ordinary outside work,” says Dr. Pizer.
The key to combating loneliness at work is making small efforts to connect with others on a regular basis. It can be helpful to remember that loneliness and isolation aren’t fixed states, but rather feelings that will ebb and flow.
By thinking of these emotions as a reminder or sign that we’re hungry for connectedness, we can start trying strategies to combat these feelings and find that sense of connection again.
Talking about loneliness can bring up difficult feelings and emotions, but you don’t have to navigate them alone. If you’re finding things tough at the moment, there’s support available to help you. The Mental Health Foundation has a range of information as well as numbers you can call, and resources that relate to mental health.
Independent research conducted by Nature on behalf of SEEK, interviewing 4,000 Kiwis annually. Published January 2026.
