Heads up! We may use affiliate links in this post. You'll never pay more, but we might earn a small commission if you buy - thanks for supporting us! See our full disclosure here.
If you’ve been feeling a little more off than usual lately—less motivated, more in your head, maybe scrolling a bit too much just to feel connected—you’re far from alone. In fact, you’re part of what many experts are calling a loneliness epidemic, and Gen Z is feeling it most intensely.
According to a new Public Perceptions Survey by the British Association for Counselling and Psychotherapy (BACP), 72% of 16–25 year olds say that loneliness is negatively impacting their mental health and wellbeing. That’s nearly three-quarters of young people, far above the national average of 54%.
It’s easy to understand why. Between endless screen time, the cost-of-living crisis reshaping where (and how) people live, and the pressure to perform across every aspect of life (especially online), genuine human connection can feel less accessible than ever.
“Loneliness isn’t just about being physically alone,” says BACP-accredited integrative psychotherapist Janey Morrissey. “It’s the emotional experience of feeling left behind or left out—especially when social media makes everyone else seem like they’re thriving.”
But connection doesn’t always need to come through big, dramatic changes. In fact, small, intentional acts—especially ones rooted in real life—can be the gentle shift that starts to lift the fog.
And while therapy is a vital support (more than a quarter of young people affected by loneliness have seen a therapist, and the majority would recommend it to their peers), so is weaving in opportunities to be around others in low-pressure ways.
So, think of this list as a starting place. 50 ideas to nudge connection back into your life—no toxic positivity, no awkward forced mingling, and absolutely no icebreakers. Just thoughtful ways to meet people, feel seen, and slowly re-stitch the social fabric around you.
50 Ways For Gen Z To Get More Social
Social Energy-Lifting Ideas That Don’t Feel Forced
1. Swap your solo coffee for a co-working café. You don’t have to talk to anyone—just being near others can do wonders.
2. Host a book swap (or go to one). Zero pressure to perform. Just bring a book, take a book, and maybe a side-eye compliment on someone’s tote.
3. Join a local class with weekly structure—ceramics, Pilates, anything tactile. The repeat rhythm builds familiarity.
4. Volunteer at a community event or food bank. Connection through kindness is one of the gentlest ways in.
5. Try a casual sports meet-up. Not for performance, just for the camaraderie (and a bit of fresh air).
6. Start a “friendship walk” group through Bumble BFF or Geneva. One hour, one route, one new person.
7. Message someone you kind of know and say: “Want to grab a matcha next week?” That’s it. No expectations.
8. Get into the habit of complimenting strangers. It opens up micro-moments of connection that actually feel good.
9. Host a no-agenda night at yours: snacks, music, optional chatting. Call it “Low Key Thursdays.”
10. Sign up for a creative workshop. Think collage nights, risograph printing, or anything where you can use your hands.
LATEST POSTS IN DATING & RELATIONSHIPS:
Ideas That Work Even If You’re Anxious (Or Just Tired)
11. Go to the cinema alone, but pick a smaller indie theatre. It subtly shifts your social environment.
12. Attend a dog-walking group—even if you borrow a friend’s dog. Animals are the best kind of icebreakers.
13. Join a Discord server with in-person meet-ups. You’ll already have a shared interest to talk about.
14. Start a slow friend group on Instagram. Share links, memes, and maybe plan an IRL hang when it feels right.
15. Take a class at your local community centre. It’s cheaper, less curated, and often more diverse.
16. Go to a museum on a “quiet night.” Small shared glances in front of art sometimes spark full conversations.
17. Try a plant swap or local market. Low interaction required, high potential for neighbourly chat.
18. Join a walking book club (yes, they exist). Fresh air + literary chat = soothing combo.
19. Offer to help a friend move or decorate. Nothing bonds people like a shared IKEA nightmare.
20. Sign up for a language exchange app and attend an in-person café meet-up. It’s social, but with purpose.
Group Settings That Don’t Feel Overwhelming
21. Attend a live podcast recording. Great vibes, interesting people, and you can leave right after.
22. Try an “open studio” night at an art space. Observe or create—totally up to you.
23. Host a zine-making night. No art skills needed, just glue sticks and good vibes.
24. Start a themed dinner rotation with 3–4 people. Think low-budget: “pasta and opinions night.”
25. Go to a gig alone and see who you naturally end up next to. Live music = instant shared energy.
26. Say yes to one invitation you’d normally dodge. Not all of them. Just one.
27. Bring a board game to the pub. People will gravitate toward you. Promise.
28. Join a supper club or café tasting event. Food-based connection is real.
29. Try a Sunday market scavenger hunt with a friend. Look for oddly specific things together.
30. Join a “silent reading” club. Like a book club, but introvert-friendly.
Digital Steps That Lead To Real Life
31. Refresh your friend-making app profiles. A few thoughtful lines can change everything.
32. Leave voice notes instead of texts. Feels closer, more human.
33. Set a “social nudge” goal on your phone—just once a week. One message, one invitation, one RSVP.
34. Share something you’re proud of on social. Watch who shows up.
35. Join a niche Reddit thread and ask, “Anyone from [your city] want to connect offline?”
36. Comment meaningfully on someone’s post. It could spark a deeper convo.
37. Text someone from your past and say you thought of them. Light touch, heavy impact.
38. Do a “digital declutter” and unfollow anyone who makes you feel less-than. Make space for better energy.
39. Curate a monthly playlist and send it to friends. Tiny joy, big heart.
40. Ask your mutuals: “Anyone got a creative event or hangout coming up?” People love sharing.
Small but Mighty IRL Moves
41. Sit in a café with your headphones off for once. Presence invites interaction.
42. Take a solo trip and stay in a social hostel. Choose your own level of involvement.
43. Ask your barista or bookseller what they’re into lately. Build micro-friendships.
44. Try “mirroring” body language during chats. It subtly signals openness.
45. Offer to take someone’s photo if they’re trying to get the angle right. Kindness is magnetic.
46. Compliment someone’s outfit in a queue. You both leave feeling better.
47. Say “yes” to the next group hang—even if it’s a bit outside your comfort zone.
48. Start a shared journal with a friend and pass it back and forth IRL.
49. Take a night class at a local uni—even if you’re not a student. Loads are open to the public.
50. Let people know you’re open to new connections. Sometimes, just saying it out loud opens a door.
Final thoughts
Connection doesn’t have to be huge, loud, or instant. It can be subtle, slow-growing, and soft around the edges. As therapist Natasha Clewley reminds us, these statistics aren’t abstract—they’re mirrors of what so many of us are feeling.
But in the quiet space between online overwhelm and real-life awkwardness, there’s still so much potential to feel genuinely connected again.
And if you’re struggling, therapy is always a good idea. Your feelings deserve to be seen—and so do you.