Psychologist Anna Heal

Starting a new job in a large company can be both exciting and challenging, especially when it comes to overcoming feelings of loneliness and improving communication skills after a period of remote work. The sense of being surrounded by people yet feeling isolated is more common than you might think, and there are several ways to gradually build connections and regain confidence in your social interactions.

First, give yourself permission to take small steps. Rather than trying to force deep conversations right away, focus on casual interactions. Greeting colleagues with a simple hello, asking about their weekend, or commenting on a shared work topic can serve as low-pressure starters. These seemingly small exchanges begin to build familiarity and trust over time, making deeper conversations easier to approach.

Another important aspect is active listening. When you engage with others, really focus on what they are saying instead of worrying about what you are going to say next. This focus not only helps you respond more thoughtfully but also demonstrates empathy, which can create a sense of connection. You might find that even when words don’t come easily, your attentive body language and genuine interest can communicate warmth and openness.

Improving your communication skills is also about practice and reflection. Consider setting small goals for yourself, such as initiating a brief chat during breaks or contributing a comment in meetings. Afterward, reflect on what felt comfortable and what was challenging. Over time, this self-awareness will help you fine-tune how you express yourself and respond to others.

Since you mentioned struggling to express empathy, it might help to consciously think about what emotions or perspectives your colleagues may be experiencing during interactions. You can try to validate their feelings with phrases like "That sounds challenging," or "I can see why you feel that way," which show that you are tuned in to their experience, fostering trust and openness.

Finally, consider seeking out or creating opportunities for social connection beyond formal work settings. Many companies have affinity groups, clubs, or informal social gatherings-joining these can help you meet colleagues in a more relaxed environment where building relationships may feel more natural. If these don’t exist, perhaps suggest a casual coffee break group or lunchtime walk. Taking initiative in this way can boost your confidence and signal to others that you are interested in connecting.

Remember, overcoming loneliness and rebuilding communication skills is a gradual process that benefits from patience and kindness toward yourself. Each small interaction is a step toward feeling more integrated, understood, and connected within your new workplace.