Ever felt disconnected at work, even when you’re with others? It occurs more than you might imagine. Regardless of whether you’re working in an office, remotely, or something in between, work can at times feel isolating. One of the biggest things that impacts how satisfied we are at work is whether or not we have friends there. Not only colleagues we email or call, but people with whom we can chat, laugh, and count on when the day turns sour. If you face this, you aren’t alone. Fortunately, there are simple steps you can follow to form genuine connections. Here’s why work friendships are important and how to build them, even if you’re shy or new to your role. Why loneliness in the workplace is an issue.
Why feeling lonely at work is a problem?
It’s feeling like you don’t fit in or that no one actually knows or gets you. At work, this can impact your mood, concentration, and even performance. With time, it can result in stress, burnout, and quitting jobs. When you have one or more friends at the workplace, you’re likely to have a good day, be motivated, and even perform better at your job. Humans are wired for connection. When we don’t have it, especially in a place where we spend most of our week, it can affect everything.
Signs
You have lunch alone on most days
You have infrequent conversations with your colleagues casually
You are excluded from group conversations or team building
You avoid asking for assistance or criticism
You wait for weekends as a way to get away from work.
If these signs feel familiar, it may be time to take an action. Making friends at work can change your entire work experience.
“Loneliness at work is more common than we realise, and it can deeply impact motivation and well-being. Building genuine friendships through small, everyday interactions like offering help or showing curiosity can make a big difference. A supportive, positive work culture needs little conversations that lead to stronger bonds over time. Small actions, big impact! Foster a positive vibe, and watch workplace morale soar”, says Ekta Dharia, Clinical Psychologist & Psychotherapist.
Simple ways to make friends
Begin with small talk of the day: You don’t necessarily begin with profound conversations or nights out. Simply start greeting someone with “Good morning” or asking someone, “How was your weekend?” These little greetings create the habit of speaking. Gradually, they build longer, more spontaneous conversations.
Join team lunches or coffee breaks: If your team gets together for coffee or lunch, attempt to join in, perhaps once a week. It is an easy and informal way to relate outside the office environment. You can discuss music, movies, hobbies, anything that provides you with something to bond over.
Be curious about others: Ask individuals what they do, what they are working on, or what they are interested in. Many people enjoy talking about what they’re doing or like to do. Be genuinely interested, and others will begin doing the same for you.
Join office activities: If your workplace has any clubs, groups, games, or events, join them! It may seem uncomfortable at first, but it’s an excellent way to get to know people that you don’t regularly work with. These activities provide something to discuss and make common ground.
Be useful and friendly: If someone at work needs assistance and you can provide it, do so. People remember kindness. While being friendly, however, refrain from overdoing it with your newfound extroversion. Be relaxed, smile when passing people, and have open body language. People are more likely to speak with you when you appear approachable.
What if you’re shy or introverted?
If you’re a quiet person, you can find it difficult to make friends. You don’t have to suddenly become very effervescent. It’s okay if you focus on one or two people you feel comfortable with and build those relationships deeper. Having even one friend in the workplace can be huge. Be patient too. Friendships aren’t built overnight. Just keep showing up and being available, and eventually, relationships will develop.
What managers and companies can do
Leaders should also care about loneliness. They can:
Encourage team bonding activities
Support inclusive environments
Notice if someone is always alone and check in with them
Create mentorship or buddy programs
When companies support connection, employees are happier, more engaged, and stay longer.
Dipal Mehta, Mumbai-based Counsellor & Psychologist, says, “Even one meaningful connection can make a difference. Don’t confuse silence with rejection; connection takes time. And if the loneliness feels overwhelming, therapy can help uncover deeper patterns. You deserve to feel seen, even in the workplace.”
Where companies build connection, their employees are more satisfied, more connected, and long-term. It’s difficult being lonely at work, but it’s something that you can fix. Start small with a smile, hello or a brief conversation. Over time, these small conversations develop into richer friendships. You don’t have to be best friends with everybody. One or two genuine friendships is enough to shift how you feel about working. And don’t forget, you’re not alone. Another person may be also waiting for a friend, perhaps you can be their friend.
