Volunteering

Volunteering is one of the most reliable ways to be around people with a reason to be there. You don't need to make small talk out of nothing. There's a job to do, and the talking happens along the way.

Why it can help with loneliness

• Built-in contact. You see the same people on a schedule, which is how friendships start. See Making friends as an adult.
• Something to talk about. The work gives you an easy topic.
• Purpose. Being needed can ease the feeling of being invisible. See Meaning, gratitude and purpose.
• Structure. A regular shift gives shape to the week, which helps if you're retired, out of work or living alone.

What the research says, with care:

• A 2013 review pooled several long-term studies. Volunteers had about a 22%Lower risk of death among volunteers than non-volunteers, pooled from five cohort studies (Jenkinson et al., 2013)As of August 23, 2013.Observational studies, adjusted for other factors. This shows a link, not proof that volunteering causes longer life. Trials did not confirm a drop in depression.Source: BMC Public Health: Is volunteering a public health intervention? A systematic review and meta-analysis lower risk of death over the study periods than non-volunteers. These studies show a link, not proof. Healthier people may simply be more likely to volunteer.
• A 2018 U.S. study of recently widowed adults over 50 found that those who started volunteering 2 or more hours a weekWeekly volunteering linked to loneliness similar to married peers among recently widowed adults 51+ (Carr et al., 2018)As of January 1, 2018.Based on 5,882 U.S. adults in the Health and Retirement Study. Volunteering less than 2 hours a week did not show the same link. Observational, so it shows an association, not cause.Source: Carr et al., Does Becoming A Volunteer Attenuate Loneliness Among Recently Widowed Older Adults? (Journals of Gerontology: Series B, 2018) reported loneliness levels similar to married people who volunteered the same amount. Less volunteering didn't show the same link.

So volunteering isn't a cure, but many people find it helps, and the evidence is encouraging.

How to choose

Ask yourself a few questions:

• What do I care about? Animals, the environment, children, older adults, hunger, health, the arts, your faith community, your neighborhood.
• Do I want to be around people, or work quietly near them? Sorting donations is quieter. Serving meals is more social.
• How much time can I give? One shift a month is fine. Regular beats frequent.
• Do I want to use a skill or learn a new one? Office skills, languages, cooking, building, teaching.
• What can my body and budget manage? Ask about standing, lifting, travel and any costs before you agree.

For friendship, pick something regular, with the same people, and with some time to chat. A weekly shift at a food bank beats a one-time big event.

Where to look

• Idealist (idealist.org (opens in a new tab)). Lists volunteer roles, in person and virtual, by cause and location. VolunteerMatch merged into Idealist in 2025, so old VolunteerMatch links now lead there. Organizations post listings for free.
• AmeriCorps Seniors (americorps.gov (opens in a new tab)). Federal programs for people 55 and over, including RSVP, Foster Grandparents and Senior Companions. Some roles pay a small stipend to people under an income limit. Federal funding for these programs has been uncertain in 2025–2026, and some local programs have closed, so check what still runs near you.
• Local food banks and food pantries. Often need help sorting, packing and handing out food.
• Hospitals and hospices. Many have volunteer offices. Roles range from greeting visitors to sitting with patients. Expect a background check and training.
• Animal shelters. Walking dogs, socializing cats, fostering at home.
• Public libraries. Reading programs, tutoring, English conversation groups, "friends of the library" groups.
• Schools and literacy programs. Reading with children or tutoring adults.
• Faith communities. Many run meal programs, visiting teams and outreach open to anyone. See Religious and spiritual communities.
• Your local 211 (in the U.S.). Call 211 to ask about local services. It's confidential, and the people there may know of local volunteer centers too.

Virtual and from home

If getting out is hard, you can still help and meet people.

• Be My Eyes, a free app, connects blind and low-vision people with sighted volunteers for short video calls, for example to read a label.
• Remote roles on Idealist: tutoring, mentoring, writing, translation, design and admin help.
• Phone or letter friendship programs: some groups match volunteers with isolated older adults for a weekly call or letters. Ask your local Area Agency on Aging or library.
• Crisis and warmlines sometimes train volunteers who work from home. Training is serious and takes time.

Online roles can be lonelier than in-person ones. Choose ones with a team meeting, a regular partner or a chat group.

Low-energy options

• One short shift a month.
• Seated tasks: folding, packing, phone calls, data entry.
• Knitting or sewing for hospitals or shelters (ask first what they need).
• Fostering an animal at home. See Pets and animals.

Tips for the first few shifts

• Arrive a little early. It's easier to chat before things get busy.
• Ask questions. "How long have you been doing this?" is a great opener.
• Go back at the same time. You'll see the same people.
• Stay for the break or the cleanup. That's when people talk.

Things to watch for

• Burnout. Don't take on more than you can keep doing. It's okay to say no or step back.
• Unpaid "jobs" in disguise. Volunteering should be for nonprofits or community causes, not unpaid work for a business.
• Money requests. A real volunteer role rarely asks you to pay a fee or share bank details. Ask questions if one does.
• Feeling used. If a place treats volunteers badly, try somewhere else. There are many good ones.

If you're grieving, retired or caring for someone, see Widowed or grieving, After retirement and Caregivers.