Regina (not her real name) was delighted when she secured her first remote job. Without the need to commute, “it felt like the perfect setup,” she recalls. But her excitement soon faded. “Most of my time is spent working, and when I take a break, it’s just to sleep or cook. There’s little time for anything else.”
For all its flexibility, remote work can foster isolation. Though many enjoy working from home, loneliness is a growing concern. A Gallup survey found that 25% of remote employees experience loneliness daily, compared with 16% of office-based workers.
“One of the major needs of man is social interaction,” says Jennifer Kizito, a psychologist with the Humanitarian Development Network. Remote workers often feel lonely due to a gap between desired and actual social connections. A survey by Ringover in 2024 found that remote employees are 98% more likely to report loneliness than their office-bound peers and 179% more likely than those in hybrid roles.
The reasons are varied. According to a USA Today poll, a third of remote workers feel isolated from their teams; a quarter believe they have fewer opportunities to learn from colleagues. Others struggle to unplug from work or admit to feeling depressed.
Regina’s experience is telling. “There were times when I felt really low,” she confides. “I even ended relationships and lost friends because I didn’t have time to invest in them. It was just work and more work. I couldn’t talk about it with anyone because I didn’t want people to see me as weak. I had to keep pushing, but inside, I was so tired.”
Physical separation from colleagues limits impromptu interactions, explains Kizito. “In remote setups, people can be in different cities or countries, leading to shallow bonds. It’s not just about the absence of face-to-face communication but also the lack of shared experiences that build relationships—like eating lunch together, celebrating a win, or even a casual joke during a meeting.”
Although digital tools facilitate communication, they lack the spontaneity of office life. “Remote employees miss out on office chitchat, which, for many, is not just a way to fill social interaction needs but also a means to de-stress or let off steam,” she adds. Over time, this void can become oppressive.
A 2024 survey by Cigna found that lonely workers are five times more likely to miss work due to stress and twice as likely to take time off for family or health reasons. Loneliness also affects job satisfaction: twice as many lonely employees consider quitting, and 12% believe their performance suffers.
Blurred boundaries between work and home exacerbate the problem. “In an office, you clock out and leave work behind,” says Ms. Kizito. “For remote workers, the line between professional and personal life is often indistinct.” Regina echoes this: “My house is my office, and my office is my house. Sometimes I even get calls at odd hours. It’s exhausting.”
The Toll on Mental Health
Chronic loneliness does more than dampen productivity; it harms mental health. Prolonged isolation is linked to anxiety and depression. For introverts, remote work reinforces a tendency to withdraw, while extroverts miss the camaraderie of an office. Those with pre-existing mental health conditions are particularly vulnerable.
Employers can help. Ms. Kizito recommends creating supportive cultures with regular check-ins, celebrations of milestones, and access to mental-health resources. Hybrid models, which blend remote and in-office work, may strike a balance.
Individuals, too, can take steps. Structured workdays, time in co-working spaces, and virtual social activities can all help. “During the weekend or non-work days, remote workers should leave their home and engage in activities they love, interact with family and friends, and attend social events,” advises Kizito. For those overwhelmed, seeking professional help is vital.
Regina, however, struggles to find the energy. “Most of my free time is spent resting or preparing food,” she says. “Going out to unwind sounds nice in theory, but where will I find the energy after everything?”
For many, this lack of social interaction creates a profound sense of detachment. “People see my online presence and assume I’m doing fine,” she admits. “But the truth is, I feel very far away from everything. It’s like I’m just watching life happen from the sidelines.”
Finding a Balance
Remote work is here to stay. In 2023, Statista reported that one in four employees worldwide felt lonely while working from home. As workplaces evolve, companies must find ways to counteract loneliness and build stronger, more connected teams
Remote work, though offering flexibility and convenience, has been linked to increased loneliness and mental health challenges. Many remote employees feel isolated due to reduced social interactions, as illustrated by Regina's account of losing touch with friends and grappling with constant work engagements. Studies have shown that remote workers face more loneliness compared to their office or hybrid-working peers, contributing to stress, depression, and decreased job satisfaction. Loneliness stems from decreased spontaneous and face-to-face interactions, which are essential for building relationships and de-stressing.
Blurred boundaries between personal and professional lives add to the problem, as many remote workers struggle with establishing distinct work-life divisions. Mental health experts emphasize the importance of supportive work cultures, regular check-ins, and access to mental health resources in mitigating negative impacts. Hybrid work models may help strike a balance. Additionally, maintaining structured workdays, utilizing co-working spaces, and participating in virtual social activities can aid individuals in managing isolation. Despite their challenges, remote working arrangements are likely to remain prevalent, highlighting the need for measures to counteract loneliness and foster more connected workplace environments.
