Dealing with Loneliness During Your Studies
What is loneliness?
Loneliness among university students remains a topic that is often surrounded by stigma. At the same time, nearly one in three students reports feeling lonely (Berliner Charité). At first glance, this may seem surprising, as university life usually involves being surrounded by other people. However, loneliness is a complex and serious issue that affects many individuals. Young adults are particularly likely to experience loneliness (TK-Gesundheitsreport, available only in German). Talking openly about loneliness is an important step toward reducing stigma and encouraging people to seek support.
Loneliness is a subjective and distressing feeling that arises when a person's need for social connection does not match the quality or quantity of their current social relationships (Pearlman & Peplau, 1981).
Loneliness should not be equated with being alone. We do not feel lonely simply because we are alone, but rather when we would like to have more frequent or more meaningful contact with other people than we currently do (Pearlman & Peplau, 1981 (PDF)).
Without a sense of emotional connection to the people around us, we may feel lonely even when surrounded by others—for example, in a crowded lecture hall or a busy university cafeteria. At the same time, there may be other moments when we choose to spend time alone and genuinely enjoy it without feeling lonely.
Depending on the type of connection a person feels is missing, different forms of loneliness can be distinguished (Malteser, available only in German).
- Emotional loneliness occurs when a person lacks close relationships, such as a partner or close friends.
- Social loneliness arises when the need for a broader social network—such as family, friends, acquaintances, or colleagues—is not fulfilled.
- Collective loneliness results from a perceived lack of belonging to a larger social group or community, for example due to cultural differences.
Common signs of loneliness
Loneliness can take many forms: Loneliness affects people in different ways and can manifest itself through both emotional and physical symptoms. Because loneliness is often not visible to others, it can affect people even in environments where they are surrounded by many others. For students in particular, this can make it difficult to recognize that what they are experiencing is loneliness. It is often mistaken for stress or the general pressures of university life. If you are unsure whether loneliness may be affecting you, this self-assessment (available only in Germa) can provide an initial indication.
The following emotional and physical symptoms may be signs of loneliness:
- sadness,
- hopelessness,
- feelings of emptiness,
- helplessness,
- longing,
- despair,
- tension, and
- elevated stress levels,
- anxiety,
- headaches,
- muscle tension,
- stomach problems,
- fatigue,
- exhaustion,
- sleep disturbances, or
- a feeling of being excluded.
(Sources, only available in German: Malteser, BARMER, TK-Gesundheitsreport (PDF), net-Doctor)
Please note: These symptoms may also be related to mental or physical health conditions. If you are unsure about their cause, consider seeking advice from a qualified healthcare professional.
How does loneliness develop?
As social beings, human connection is essential to our well-being. Like hunger or thirst, feelings of loneliness are thought to serve an evolutionary purpose. They act as a signal that an important social need is not being met (Kompetenznetz Einsamkeit, “Loneliness Network”).
During university, a number of factors can increase the risk of feeling lonely, including:
- moving to a new environment and being physically separated from family, friends, and other important support networks,
- living alone,
- living in a large city, which can foster feelings of anonymity,
- limited time for social connections due to academic workload, commuting, part-time employment, caregiving responsibilities, or similar commitments,
- belonging to one or more minority groups, and
- having a lower socioeconomic status,
- chronic health conditions,
- bullying and discrimination,
- shyness and personal difficulties in building social connections,
- the influence of social media (high potential for social comparison and the promotion of the fear of missing out),
- the effects of the COVID-19 pandemic, or
- for international students: cultural differences, challenges related to studying in an international environment, and barriers to belonging.
(Sources, in parts only available in German: AOK; Therapie.de; Federal Ministry for Education, Family Affairs, Senior Citizens, Women and Youth, BMBFSFJ (PDF); Loneliness in Europe (PDF))
Because many different aspects of university life can contribute to feelings of loneliness, it is especially important to take care of your well-being and check in with yourself on a regular basis. How am I doing right now?
The impact of loneliness on your health
In the short term, loneliness can serve a protective function. It becomes problematic when it becomes chronic—that is, when feelings of loneliness persist over an extended period of time (Ratgeber Einsamkeit (PDF)).
Research suggests that chronic loneliness can be as harmful to health as smoking 15 cigarettes per day (Loneliness in Europe (PDF)).
Feelings of loneliness are associated with increased cortisol levels, which can place the body under prolonged stress (AOK, only available in German) and increase the risk of mental and physical health conditions such as depression, anxiety disorders, sleep disturbances, dementia, high blood pressure, and stroke (Loneliness in Europe; Therapie.de only available in German). To prevent loneliness from becoming a long-term burden, it is important not to simply endure these feelings in silence. Seeking support at an early stage can help prevent loneliness from becoming chronic.
What can I do if I often feel lonely?
- Take the pressure off yourself
Loneliness is not something to be ashamed of. On the contrary: It is a natural response to a situation that is, from an evolutionary perspective, somewhat unnatural—and a feeling that everyone may experience at some point in life. It is important to recognize that loneliness is a valid emotion and that it is okay to acknowledge it without immediately trying to suppress or eliminate it. Simply becoming aware that you are feeling lonely can already help reduce some of the pressure associated with the experience. - Taking good care of yourself
Especially during difficult times, it is important to treat yourself with kindness and compassion. Self-care and mindfulness can be valuable approaches for relating to yourself in a non-judgmental and supportive way. This perspective can also encourage the idea that you can be a trusted companion and source of support for yourself. For example, the university sports program offers access to a meditation app as well as yoga classes, providing opportunities to support your well-being and practice self-care.
- Do not suffer in silence
Many people experience loneliness but do not talk about it because they fear stigma or negative reactions (Therapie.de, only available in German). For this reason, opening up to others can be an important first step. Sharing your experiences may lead to meaningful conversations, foster a sense of connection, and help you feel less alone. Do not carry your worries on your own. Reach out to friends, someone you trust, or a professional support service.
Coping with acute feelings of loneliness
What can I do when I suddenly feel overwhelmed by feelings of loneliness?
- Pause for a moment and acknowledge your feelings without judging them. Breathing exercises can be particularly helpful.
- Reach out to someone you trust—call, send a message, or arrange to meet. Do not keep your thoughts and worries to yourself. Talking to someone can help.
- Get moving: Physical activity can improve your mood by releasing endorphins and reducing stress.
- Be kind to yourself and take time to care for your own well-being.
Taking action against loneliness at university
Although it can be challenging—and at times overwhelming—taking the initiative and becoming actively involved is an important step toward overcoming loneliness.
The University of Mannheim offers many opportunities to meet new people, build connections, and engage with others who share your interests, including:
- First-year students can meet their future fellow students during the orientation week. Throughout the week, they receive practical information and guidance to help them settle into life at the University of Mannheim.
- Getting involved in a departmental student committee, student organization or in music, theater, and arts projects is a great way to meet other students who share similar interests. Initiatives such as Queer im Schloss also provide welcoming and inclusive spaces where students can feel safe, supported, and accepted.
- The university sports program and the sports buddy finder offer excellent opportunities to connect with other students on a regular basis.
- Language courses offer the opportunity to meet people from different degree programs.
- On a regular basis, the International Office and the VISUM student organization organize events for international students. VISUM also offers a buddy program.
- The easiest way to make study sessions less lonely is to join a study group. Maybe you could even start a new group yourself?
- In addition, student or research assistant positions at chairs or university institutions offer the opportunity to make connections at the university—outside of lectures and seminars.
Opportunities to meet people beyond campus:
- try a new hobby or rediscover an old one,
- join a club or community organization,
- volunteer in your community or on campus—there are many opportunities to get involved at the University of Mannheim,
- use apps such as Bumble For Friends, Meetup, or Nebenan.de,
- move into a shared apartment or student residence hall, or
- take advantage of opportunities to meet others and share experiences, such as the Create & Cry Club, events organized by adult education centers, community education programs, or initiatives such as KeinerBleibtAllein (“No one stays alone”).
Seeking professional support
Sometimes life's circumstances can become so overwhelming that professional support is needed. If this is the case, do not hesitate to seek help. The University of Mannheim and its partner institutions offer a range of counseling and mental health support services, including:
- Psychological Counseling Services (PBS), Studierendenwerk Mannheim;
- Psychosocial Counseling, Department of Equal Opportunity and Diversity;
- Psychotherapeutische Hochschulambulanz, psychotherapeutic outpatient university clinic for individual, couple, family, and group therapy;
- Outpatient Mental Health Clinic of the Otto Selz Institute.
For an overview of support services available nationwide, please visit the Kompetenznetz Einsamkeit (“Loneliness Network”).
Advising and supporting services for students at the University of Mannheim
Disclaimer: We would like to use these pages to shed light on the topic of mental health and studying. Our staff members in the various departments and institutions of the university are committed to ensuring that you remain physically and mentally healthythroughout your studies. To help you achieve this, we provide some helpful ideas and recommendations on the following pages. We also list contact persons and counseling services offered by the university or external organizations. Please note, however, that the information, tips, and recommendations provided are not a substitute for psychotherapy or medical treatment. For this reason, you will also find information and links to therapeutic services and emergency assistance outside the University of Mannheim.
We would also appreciate any comments and feedback on the pages at onlineredaktionuni-mannheim.de.
