How to cope with feeling lonely as a parent or carer
You may feel lonely at times, whether you’re a single parent or have a partner. This can be especially true through times of change like separation, bereavement, becoming a new parent or moving to a new area.
If you’re feeling lonely, you could take some small steps, either by yourself or by asking others for support.
Parental loneliness
Many parents and carers describe feeling lonely at times. If you’re feeling lonely, you might feel like you:
- don’t have anyone you can ask for help when you’re overwhelmed
- don’t have time to do anything other than ‘be a parent’
- miss having adult conversations
- have no one you feel you can call just for a chat
- struggle to meet new people
Acknowledge how you feel
Recognising loneliness is an important first step. If you’re feeling this way, you are not alone. Many parents and carers experience these feelings, especially when comparing themselves to others around them or on social media. It might feel like everyone has more friends, family or support around them. However, even people with big social circles or close families can feel lonely sometimes. There’s no single definition of loneliness, and it can show up in many ways and at different times. What matters most is acknowledging how you feel and knowing that support is available.
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Find your support network
When you’re feeling lonely, it might feel like you have nobody you can turn to. Think about who you know or who you might like to get to know. It can help to write a list.
Your list might include:
- family and friends
- a neighbour
- other parents at your child’s school or nursery
- people you see in the community, like in your local shop
- groups relating to a hobby or interest
Think about what you might need from these people. It can help to have someone you can talk to about how you feel. Connecting with others that understand what you’re going through can make a big difference.
Online communities can be helpful for finding people who you relate to. But try to avoid comparing yourself to others online. Remember, you might only be seeing part of their story. Online communities might not be the right place for you to find support if you find social media makes you feel worse. They aren’t the only way to find support.
If you’re a new parent
You might find that you don’t feel how you expected to feel. This is normal, but it can help to know how to look after your mental health with a new baby.
If you're a single parent
Parenting alone can be demanding as well as rewarding, you may find yourself with less time for personal needs and miss the support of sharing responsibilities and decisions with someone else.
You can get support from:
- Gingerbread online and in person support groups for single parents in England and Wales
- Dads House clubs, days out and a buddy service for single dads
If you've lost someone
balancing parenting with the process of grieving can be incredibly difficult. Especially if you’re finding it hard to talk about your feelings with others. It’s important to allow yourself space to grieve whenever you can.
You can access the Sue Ryder online bereavement support community.
If you have a long term health condition or are disabled
You might find getting out and about challenging. Managing a disability may be physically or emotionally draining, leaving less time for socialising.
Consider looking at local volunteer and befriending groups or get help with loneliness from the Red cross.
If you have a neurodivergent child
You might feel misunderstood by other parents when it comes to your child’s behaviour.
Caring for your child and advocating for the support they need can also take up a lot of your time and energy. It can help to speak to other parents in similar situations.
You can:
- join online support groups and communities
- find in person meet ups in your area through your local offer
Take small steps
Not everyone finds it easy to talk to new people, especially if you’re feeling low in confidence. At first you might not feel ready to join a social group or try something new and that’s ok. It can help to remind yourself that you have a lot to offer and others will want to get to know you. You might even cheer up someone else who is feeling lonely.
If you don’t spend much time with other adults, small everyday interactions can be a good start. A brief chat with the cashier in your local shop or a hello to other parents and carers at the school gate can help build confidence. If even this feels difficult, you might want to consider speaking to a counsellor for support.
If you’re unable to spend time with your usual social group in person, keeping in touch by text or phone can still help you feel connected.
Get support for loneliness
You might feel that you need more help and support. There are professionals and organisations that can help you. You could talk to:
- your GP
- a counsellor
- Your midwife or health visitor
- A support worker at a children’s centre or family hub
- Your local Homestart if you are a parent of an under five
Other places to access support
Samaritans
Free talking service open any time day or night
Phone 116 123. To speak in Welsh, phone 0808 164 0123.
Send an email about how you’re feeling to jo@samaritans.org. Replies to email can take several days.
Campaign Against Living Miserably (CALM) talking service
Evening helpline open 5pm to midnight
Phone 0800 585858
Send a message on WhatsApp or web chat on the CALM website
Shout
Mental health service open any time day or night
Text ‘Shout’ to 85258
Cruse
Bereavement care helpline.
Phone 0808 808 1677.
Page last reviewed: October 2025
Next review due: October 2028
This advice was written by our experienced Parent Talk coaches. Parent Talk is a free online service for parents and carers, provided by the charity Action for Children. For more advice, message our parenting coaches with our online chat.
