10 Practical Tips to Overcome Mom Loneliness
Being a mom is amazing. But it's also incredibly lonely sometimes.
The constant demands of motherhood and the never ending to-dos can make you feel isolated.
Trust me, you are not the only one who feels like this.
So many moms struggle with loneliness.
The good news is, there are a few practical things you can do to feel more connected.
Let’s break it down into practical steps you can take today.
10 Tips to Overcome Mom Loneliness
Start Small and Say Hello
Reaching out feels awkward sometimes, but connection starts with small steps.
Say hi to another mom at the park.
Comment on someone’s cute diaper bag at daycare pickup.
You don’t need to jump straight to deep friendships—just begin with friendly conversation.
Those small interactions can grow into something meaningful over time.
2. Join a Mom Group
Mom groups can feel intimidating, but they’re full of other women looking for the same thing you are: connection.
Look for local groups in your area or virtual ones if getting out isn’t an option right now.
Whether it’s a book club, stroller workout group, or church-based mom meetup, you’ll find moms who get it.
And here’s a secret: everyone is nervous at first.
Give it a try, even if it feels out of your comfort zone.
3. Reconnect With Old Friends
Motherhood can make it hard to keep up with old friends, but they’re probably missing you just as much as you miss them.
Send a quick text or funny meme to break the ice.
Let them know you’re thinking of them.
Friendships can survive busy seasons, but someone has to take the first step.
Why not let it be you?
4. Find an Online Community
Meeting up in person isn't always realistic, especially if you have a new baby or limited childcare options.
Online communities can be so helpful.
Look for a mom's group on Facebook or join forums where moms share support.
Social media has its definite downsides, but it can also be a good place to meet other moms who are feeling just as lonely as you.
5. Prioritize Self-Care
It might seem unrelated, but when you’re running on empty, loneliness feels heavier.
Taking care of yourself—whether it’s a quiet cup of coffee in the morning, a workout, or simply asking for help—makes you feel more capable of reaching out to others.
You deserve to feel good, and self-care can help clear the mental space to focus on connections.
6. Get Outside
Something about fresh air just works.
Head to the playground or go for a walk in your neighborhood.
You’ll often bump into other moms doing the same thing.
A simple smile or a shared “I know, toddlers are wild” moment can lead to a conversation and, eventually, a connection.
Plus, the change of scenery can lift your spirits even if you don’t talk to anyone.
7. Be Honest About Your Feelings
If you’re feeling lonely, tell someone you trust.
It could be your partner, a family member, or a close friend.
Sometimes, just saying the words out loud can lighten the load.
They may not have all the answers, but they can offer a listening ear or help you brainstorm ways to feel more connected.
8. Say Yes (Even When It’s Hard)
When someone invites you out, it’s tempting to say no because of exhaustion or feeling out of practice socially.
But saying yes can open the door to new friendships and experiences.
It doesn’t have to be a big thing—grabbing coffee, meeting for a quick walk, or attending a playdate counts.
Showing up is half the battle.
9. Create Your Own Circle
If you’re not finding the community you need, why not create it?
Start a weekly playgroup, a mom’s night out, or a text thread for other moms in your neighborhood.
Sometimes, taking the initiative brings people together who are just waiting for someone to ask.
10. Remind Yourself You’re Not Alone
Loneliness can trick you into thinking you’re the only one struggling, but so many moms feel this way.
You’re part of a larger community of women who understand the highs and lows of motherhood.
Motherhood can feel lonely, but it doesn’t have to stay that way.
Start small—say hello, send a text, or join a group.
These little steps add up over time, and before you know it, you’ll find your people (or person - you don’t need a ton of friends).
Remember, it’s okay to ask for support and take things at your own pace.
You’ve got this!
Are you looking for support with mom loneliness? Let’s connect!
I will help you find solutions and immediate relief.
Reach out for a free consultation today!
Related Articles:
Overcoming Postpartum Loneliness: A Journey to Connection and Support
Sources:
Lee, K., Vasileiou, K., & Barnett, J. (2019). ‘Lonely within the mother’: An exploratory study of first-time mothers’ experiences of loneliness. Journal of Health Psychology, 24(10), 1334–1344. https://doi.org/10.1177/1359105317723451
Kent-Marvick, J., Simonsen, S., Pentecost, R. et al. (2020). Loneliness in pregnant and postpartum people and parents of children aged 5 years or younger: a scoping review protocol. Systematic Review, 9. https://doi.org/10.1186/s13643-020-01469-5
Taylor, B., Howard, L., Jackson, K., Johnson, S., Mantovani, N., Nath, S., Sokolava, A., Sweeney, A. (2021). Mums Alone: Exploring the Role of Isolation and Loneliness in the Narratives of Women Diagnosed with Perinatal Depression. Journal of Clinical Medicine, 10(11), 2271.
