How to feel less lonely and isolated

A guide for autistic people:

Feeling lonely can be hard. It might be difficult to talk to others, make friends, or enjoy busy places. But there are ways to feel better and find people you connect with.

Here are some tips to help:

1. Understand what you need
   • Think about your social needs: Do you prefer small groups, quiet places, or one-on-one chats? That’s okay.
   • It’s okay to be different: You don’t have to go to big events if they make you uncomfortable. Spending time alone to recharge is important too.
2. Find friendly communities
   • Join online groups: Look for spaces where autistic people share stories and ideas. You can join forums or social media groups.
   • Go to autism-friendly events: Some groups host meetups just for autistic people. These are often calm and sensory-friendly.
3. Use your interests
   • Join clubs: Find groups or activities you enjoy, like art, gaming, or books. You’ll meet people who like the same things as you.
   • Visit events: If you feel ready, go to conventions or hobby meetups. These are great for finding people who share your passions.
4. Build social skills step by step
   • Start small: Chat with people online or talk to one person at a time. This can help you feel more confident.
   • Practice conversations: Prepare some ideas of what to say, like questions about hobbies. Over time, this will feel more natural.
5. Volunteer or join local activities
   • Help others: Volunteering can be a great way to meet people while doing something meaningful.
   • Visit community spaces: Libraries and community centres often have free events or clubs you can join.
6. Use technology to stay connected
   • Text or video chat: If face-to-face talks feel hard, try messaging or calling instead.
   • Play games online: Multiplayer games let you connect with others while doing something fun together.
7. Get support to build skills
   • Join social skills groups: These are places where you can practice talking to others with help from professionals.
   • Try therapy: If you feel anxious about socialising, therapy can help you feel calmer and more prepared.
8. Manage sensory overload
   • Choose quiet places: Meet people in parks, libraries, or other calm spaces.
   • Use sensory tools: Noise-cancelling headphones or fidget toys can help if you feel overwhelmed.
9. Ask family for support
   • Talk to family members: Tell them how you’re feeling. They might have ideas to help.
   • Teach them about autism: Helping them understand your needs can make things easier for you.
10. Focus on meaningful friendships
    • It’s about quality, not quantity: You don’t need lots of friends. Having one or two good friends is enough.
    • Take small steps: Making connections takes time. Celebrate little wins, like saying hello or joining a new group.

Remember: Feeling connected to others can take time, but every small step counts. Whether it’s online or in person, find places and people who make you feel accepted and happy.