How to Meet New People and Make Friends in Later Life
Updated: Oct 3
Free information from OlderPeople.co.uk
This guide provides general information and practical suggestions for older adults coping with bereavement and emotional wellbeing. It is not a substitute for individual medical advice or emergency support.
Making new friends can feel much harder than it did when you were younger.
After retirement, bereavement, illness or years of caring for someone else, your social circle may have become much smaller than it once was.
You may even wonder whether it's too late to build new friendships. It isn't.
Many older people form some of their strongest friendships later in life.
The key is not trying to meet lots of people at once.
It's about creating opportunities for small, regular connections that have time to grow.
Friendship usually develops gradually
It's easy to imagine that friendships begin through one memorable conversation. More often, they develop through repeated contact:
Seeing the same people each week.
Sharing a common interest.
Exchanging a few words each time.
Over time, those small conversations begin to feel more natural.
Friendship rarely happens overnight. It grows through familiarity.
Choose places where you'll see people again
Some environments make friendship easier than others. Look for places where the same people meet regularly, such as:
walking groups;
exercise classes;
libraries;
community centres;
volunteering;
faith groups;
hobby clubs.
Regular contact removes the pressure to make an instant impression. People simply get to know one another over time.
Set yourself a small first goal
If you've been isolated for a while, don't expect yourself to become the most confident person in the room. Instead, make your first goal something manageable.
For example:
attend for twenty minutes;
smile at someone;
introduce yourself to one person;
return the following week.
Every small success makes the next step feel easier.
Shared activities make conversation easier
Talking is often less awkward when you're doing something together.
Walking.
Gardening.
Crafts.
Volunteering.
Playing bowls.
Learning a language.
The activity gives you something to talk about without the pressure of making conversation from scratch.
Keep the conversation simple
Many people worry about saying the wrong thing.
Most friendships don't begin through clever conversation. They begin through ordinary ones.
Ask questions.
Show interest.
Listen.
Share a little about yourself.
If you've enjoyed talking to someone, it's perfectly acceptable to say:
"It was lovely chatting with you. Will you be here again next week?"
Friendship often begins with simple moments like these.
Making friends after bereavement
Losing a husband, wife or partner can completely change your social life.
You may have spent years socialising mainly as a couple. Now you may feel uncomfortable attending events on your own.
Some people also feel guilty about enjoying themselves after bereavement.
Those feelings are very common.
Look for groups where everyone is welcome, whether they're single, married, widowed or divorced.
Remember that enjoying other people's company isn't a betrayal of the person you loved.
It's part of continuing to live your own life.
Technology can help too
Video calls, online groups and community forums can help you stay connected, particularly if travelling is difficult.
Online friendships can be valuable, but they should never replace all face-to-face contact where that's possible.
Always be cautious about sharing personal or financial information with people you've only met online.
If someone asks for money, alarm bells should ring immediately.
Be patient with yourself
Not every group will feel like the right fit. Not every conversation will lead to friendship.
That's perfectly normal.
Finding your people sometimes takes time.
The important thing is to keep giving yourself opportunities to connect.
Each visit, each conversation and each small step increases the chance of finding people you genuinely enjoy spending time with.
Quality matters more than quantity
You don't need dozens of friends to feel connected. A few trusted people who know you well can make an enormous difference to your wellbeing.
Focus on building genuine relationships rather than trying to meet as many people as possible.
Meaningful friendship is built on trust, kindness and shared experiences—not numbers.
When should you ask for more help?
If anxiety, low mood or loss of confidence is preventing you from leaving home or meeting other people, speak to your GP.
Emotional difficulties can make social situations feel much harder than they need to be, and support is available.
You don't have to overcome everything on your own.
Sources and further information
This guide provides general information and emotional support. It is not a substitute for medical, mental-health, legal or financial advice. The organisations listed have not reviewed or endorsed this guide.
Free Bereavement Guide
When Grief Feels Overwhelming: 10 Gentle First Steps for Later Life Bereavement
Free Download from www.olderpeople.co.uk/free-guide
Living With Loss: A Practical Guide to Bereavement in Later Life
Written by Jerry Livings
About OlderPeople.co.uk
OlderPeople.co.uk provides free, practical emotional wellbeing guidance for older people, families, friends and carers.
The information is written by Jerry Livings, a qualified UK counsellor and bereavement author.
Need urgent help?
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Document: How to Meet New People and Make Friends in Later Life
Version 1.0 | July 2026 | OlderPeople.co.uk