Overcoming Loneliness: Finding Connection in Single Parenthood

As a single parent, loneliness can show up in the most unexpected ways. It’s not just the quiet evenings when your kids are in bed or the weekends when they’re with their other parent. Sometimes, it’s in the middle of a busy social gathering, at school events or even during joyful milestones when you have no one to share the moment with.

The truth is, loneliness as a single parent is complex. It’s more than just being physically alone—it’s emotional and societal too. But here’s the good news: you’re not alone in feeling this way, and there are ways to break through it.

In the UK, 1 in 4 families is headed by a single parent, meaning millions of people are walking a similar path. Loneliness doesn’t have to be your permanent reality. By taking small, intentional steps, you can begin to build the connections and support you need.

Understanding the Layers of Loneliness

For many single parents, loneliness is not just about the absence of company. It’s the weight of doing everything solo, often feeling like you’re carrying the world on your shoulders. You might be navigating co-parenting challenges, grieving the family life you once envisioned or simply feeling the exhaustion of doing it all alone.

There’s also the societal pressure to appear as if you have everything under control. This can make it difficult to admit when you're struggling, even to those closest to you. But recognising that loneliness is a natural response to the challenges of single parenting is the first step to moving forward. It’s not a sign of weakness—it’s a sign that you’re human.

Five Practical Steps to Overcome Loneliness

Loneliness is common, but it doesn’t have to define your experience as a single parent. Here are five strategies that can help you feel more connected and supported:

Acknowledge How You Feel

The first step in overcoming loneliness is recognising it. There’s no shame in admitting you feel lonely; it’s a natural emotion. By acknowledging it, you open the door to change.

Stop Assuming No One Understands

It’s easy to think that others can’t understand what you’re going through. But those assumptions often hold us back. While your friends may not share your exact experience, they can still offer support. Give them the chance to show up for you.

Find Your Community

Look for groups where single parents gather. Online communities like Gingerbread or apps like Frolo are great places to start. These spaces are full of people who truly understand what you’re going through. Sometimes, just knowing you're not alone can be a huge relief.

Make Small Connections Part of Your Routine

Small moments of connection can make a world of difference. Send a message to a friend, invite someone over for tea or join a local meet-up. Even listening to a podcast or reading a blog dedicated to single parenting can help you feel more supported.

Get Comfortable Asking for Help

It can be hard to ask for help, but you don’t have to do everything on your own. Whether it’s asking a friend to spend time with you and your kids or setting up a regular catch-up with your closest circle, leaning on your support network is essential.

Overcoming Resistance

Sometimes, the hardest part is taking that first step. Fear, self-doubt or simply being worn out can make it tough. If you notice resistance to reaching out, take a moment to explore it. What are you afraid of? What assumptions are you holding onto? Are they true? Getting curious about the resistance can often help you push through it.

You Deserve Connection and Support

Loneliness is a challenge many single parents face, but it doesn’t have to define your journey. By being honest with yourself, challenging assumptions, seeking out community, incorporating small connections into your daily life and asking for support when you need it, you can create a supportive network that works for you.

The road to overcoming loneliness may not always be easy. Some days will be harder than others. But every small step you take toward connection is progress. Lean into your inner strength, and remember: you’re not alone. There are others who understand and want to offer support.

You’re doing an amazing job. By acknowledging your feelings and taking action, you’re creating the space for more connection, joy, and support in your life. Don’t hesitate to reach out for help, whether it’s through a community or simply a friend. You don’t have to face this alone.

Work With Me

I help single parents, co-parents and solo parents who are struggling with loneliness and feelings of guilt to find balance in their lives and build a life they love for them and their children. If you’d like to find out more, book your free, no-obligation consultation call.