1. Admit you're lonely.
As with a lot of things, the first step to moving forward is getting real about what you're going through. Most people try to deny they're lonely, or they assume they must just be anxious or depressed. Why? "Because there's a lot of stigma surrounding loneliness," says Ami Rokach, PhD, clinical psychologist, course director at York University, and author of Loneliness, Love And All That’s Between.

Many people are ashamed to admit they feel lonely because they associate the experience with social isolation and otherness, he adds. But refusing to come to terms with your loneliness means putting off your chance to do something about it.

2. Remind yourself it's not just you.
"We're not alone in our loneliness," Rokach explains.

Now, this doesn't mean you should necessarily lean into the loneliness simply because others are dealing with it, too, Rokach warns. It's a great opportunity to remember that, just like anyone else, you have the power to get yourself out of this situation.

3. Be realistic.
Though there are things you can do to help yourself feel less lonely, they're not all foolproof. "Sometimes you won't succeed," says Rokach. People won't want to make connections with you, they'll be too busy, or you'll still end up feeling lonely—it happens.

Those moments will be tough, he explains, but the key is to persevere anyway. You won't want to at the time, but if you set out to tackle your loneliness knowing it's a win-some-lose-some game, you won't be so quick to give up.

4. Don't deny or distance.
Because of all the shameful and self-critical feelings that accompany loneliness, a common reaction is to kid yourself into thinking you don't actually need anyone, things are better this way, and you'll do just fine on your own, Rokach explains. You might actually believe that for a while, too.

Down the line, however, this response will be harmful—to your mental and physical health. People need people, and everyone needs to feel loved. So, as soon as you can put a label to your loneliness, it's time to try and do something about it.

5. Write down positive memories.This is one of those pieces of advice you've surely been given before, but never actually committed to. Now's the time to give it a real shot. Just dedicating 15 minutes per day to jotting down special moments you've shared with friends and family can be enough to overcome negative feelings, Cacioppo explains. (Don't have 15 minutes? You can still cherish your most special memories with a One Line A Day journal.) The process will remind you you're not alone, and the memories are bound to improve your mood.

6. Smile.

Smiling at yourself in the mirror is an unusual ask—Cacioppo gets it. So, she recommends closing your eyes and thinking of the last time you made someone smile or laugh and let your body do the rest. Will it feel strange? Yes. But, will it help? Also yes.

Just thinking of a time when you were feeling giddy will automatically bring a smile to your face—a move that will set off all those feel-good neurotransmitters in your brain and trick you into feeling happier than you were just a few secs before. Once you're feeling a little better, hold onto that feeling by leaning into something that makes you feel really good, such as cracking open your favorite book or going for a run.

7. Take note of all the things you're grateful for.

How Gratitude Journaling Helps Me Stay Productive

When you're lonely, you'll bury yourself in your thoughts—usually bummer ones—but, as they say, "gratitude turns what we have into enough." To get yourself out of that headspace, write down a few things you're grateful for (think: your job, a roof over your head, and a supportive family). Doing this will shift your thoughts from ones about you and your slump, to those about other people you care about and positive factors in your life.

8. Volunteer.

"Loneliness isn't dangerous by itself, it's what we do with it and how we recover that can be dangerous for our physical and mental health," says Cacioppo. To make sure you're letting loneliness drive you toward the right thing, consider signing up to volunteer.

Dedicating a day to working with the elderly or making meals at a soup kitchen will fulfill your desire to feel needed and draw you away from the self-centered mindset that loneliness brings on. Plus, the time you spend getting to know the people you're serving will bring out some of the intimacy and connection you've been craving.

9. Get a pet, or spend time with someone else's.This one's great for a ton of reasons. But when it comes to loneliness, interacting with animals has the power to release dopamine in the brain, which is a biggie since the chemical is associated with pleasure and rewards. More than that, walking your dog or taking your cat to the vet for a checkup is an opportunity to start up conversations with other pet owners and maybe even make a new friend, says Cacioppo.

10. Join a club or take a class.

It might make you uncomfortable at first, but it might also be totally worth it. Sign up for a pottery class or a club for fellow true crime documentary lovers, for example. Oh, the club you want doesn't exist? Start one. Interacting with people with whom you share a common interest makes for a better chance at forming meaningful connections, Cacioppo says, which is usually what lonely people are missing from life.