Why do I feel empty inside? Reasons and tips to help

It can be distressing to feel empty. You may feel like you’re moving through the world on autopilot, numb and disconnected from your surroundings. Or perhaps you lack excitement for the hobbies that used to bring you happiness. Whatever the root cause, know these feelings are not uncommon, and you can get past them.

Feeling empty inside can look different from person to person. Anything from unresolved conflicts to a shift in your values can prompt it. The good news is that there is an abundance of strategies to help alleviate it and set yourself on a path to feeling more fulfilled.

Why do I feel empty inside? 

You've taken the first step in the healing process: recognizing and naming that you feel empty inside. But now you're wondering what's causing this emotion. 

Some causes are more obvious than others. Perhaps you just moved across the country, miss your friends, and are struggling to form new relationships. Maybe you recently lost a loved one or are processing another type of grief. 

Feelings of emptiness aren’t always caused by external circumstances, though. Maybe everything in your life seems great. On the inside, however, you may feel depressed because your actions don't match your personal values. These negative feelings can manifest as emotional numbness, disconnection, or languishment.

What’s the root cause? 8 reasons you may feel empty 

When you notice feelings of emptiness, it’s important to pause and reflect on what’s causing it. Perhaps there's something beneath the surface that your emotions are trying to tell you. 

Consider these eight reasons why you might be feeling empty inside. Once you identify the cause, it will be easier to move forward and find meaning and fulfillment again. 

1. Your life is disconnected from your values 

Feeling emotionally disconnected from daily life could mean that your actions don't match what's important to you anymore—in other words, your personal values. Maybe you're hustling hard at your current job, but deep down, you’re dreaming of a career change. Or, maybe you’re feeling drained because you value time in nature and a slower pace of life, but you’re living in a busy city. 

Whatever it is, feelings of emptiness are a sign that it’s time to reconnect with your values and reflect on what you really want from life. 

2. You’re not getting enough sleep 

Sleep is crucial for our mental well-being. It helps our body and mind rest, recover, and prepare for the next day. A consistent lack of sleep can make it hard to feel engaged during the day. A sleep disorder can add more negative symptoms to the mix, making it that much harder to get enough rest. 

3. You’re experiencing boredom

If you’re feeling empty inside, it might be because you’re bored or not getting enough mental stimulation. Boredom often arises when nothing is capturing your interest in the moment. Tasks feel dull, time moves slowly, and you're craving something more engaging. A lack of stimulation, on the other hand, is more about an ongoing absence of challenge or inspiration. It can happen even when you’re busy, especially if your daily routine feels repetitive or monotonous. 

In small doses, boredom can be useful. It gives your mind space to slow down, reflect, and check in with what you really want. But when it lingers, research shows that boredom can negatively impact your mental well-being, leaving you feeling restless, unmotivated, and disconnected from yourself. 

4. You’re navigating a significant life event 

Maybe you’re looking for your life purpose after college graduation, or you've just gotten married or had your first child. Moving from one stage of life to another often brings up negative feelings of uncertainty and distress. Big life transitions can make you question who you are and whether what you’re doing matters. They can even trigger an identity crisis, leaving you feeling unfulfilled or emotionally disconnected. 

5. You’re not prioritizing self-care

Along with sleep, self-care is essential for your well-being. Self-care looks different from person to person. For some, it could mean indulging in their favorite dessert once a week. For others, it could be a bubble bath, meditation, or even weekly appointments with a therapist. If you can't remember when you last did something for yourself, chances are you're neglecting self-care.

6. You're dealing with unresolved emotions

Unprocessed feelings from past traumatic events can shape the way we think, feel, and navigate life. As you move through different life stages, unresolved wounds—whether from childhood, past experiences, or deeply buried fears—may surface, revealing areas that still need healing. Ignoring these emotions can lead to feelings of numbness and emptiness. 

Shadow work is one way to process and move past these feelings. It’s the practice of facing your fears, doubts, and past wounds with honesty and compassion. When you address those hidden parts of yourself (in other words, your shadow), you can heal, break unhelpful patterns, and reconnect with your true self. 

Unresolved emotions can also stem from an undiagnosed mental health condition. If you think you're experiencing a mental illness, seek help from a mental health professional. 

7. You’re grieving 

It's normal to feel emotional, numb, or a sense of disconnection after losing a loved one. Whether a family member or friend, suddenly losing a core relationship leaves a painful void. Feelings of emptiness are a normal part of the grieving process. Ending a friendship or losing your job can also cause you to experience grief. 

8. You’re feeling lonely

If you’re feeling alone or socially disconnected, know that you’re not alone. In 2023, U.S. Surgeon General Dr. Vivek Murthy warned that the United States is facing an epidemic of loneliness and isolation. With nearly one in two adults reporting feelings of loneliness, the Surgeon General’s Advisory emphasized that loneliness isn’t just emotionally painful—it can have serious consequences for both personal well-being and the health of our communities.

Human connection is one of the most important factors contributing to our happiness and well-being. When we lack strong relationships with family members and friends, it’s natural to feel isolated, and without a supportive community, the loneliness can deepen into a profound sense of emptiness.

What to do when you feel empty inside 

After identifying the root of your feelings of emptiness, it's time to focus on what you can do to feel better. Maybe you need to redefine your values and life's purpose. Perhaps you need to incorporate practices like meditation and journaling into your daily routine. Choose the practices that work best for you and help you heal. 

1. Reconnect to your values and purpose

Your values define what matters to you and inform your sense of self. Sometimes, feelings of emptiness indicate that your values have shifted and it's time to reevaluate them. Other times, feeling numb can point to how your work or personal life might not align with your values. 

To start reconnecting with your values, list 10-15 words that resonate with you, such as authenticity, creativity, or grit. If you need help getting started, professor and researcher Brené Brown’s comprehensive list of values is an excellent resource. 

The next step is to write down how your values look in action. Does your day-to-day life match your values? If not, brainstorm small changes you can make today to feel more aligned. 

2. Try a new hobby or explore a new interest

Exploring a new hobby or interest can be a great way to reconnect with yourself. Hobbies can help us unwind and relax, thus reducing stress and increasing happiness.

Maybe there’s a hobby you’ve always been curious about but never had time to explore. Or perhaps there’s a way to breathe new life into something you already enjoy. If you've wanted to try painting for a while, now might be the perfect time. If you already love cooking, try out a new recipe. Give yourself space to make mistakes and embrace your sense of humor while trying new things. 

3. Set new and exciting goals

Setting new goals is a great way to reorient yourself toward a sense of openness and possibility. Focus on goals that feel exciting yet attainable—like walking for 30 minutes each morning or writing a monthly newsletter to connect with like-minded people. 

Start small and build from there. Little wins create momentum, boost self-esteem, and help you find the motivation to take on bigger challenges. You can also use habit stacking—the act of pairing a new habit with an existing one—to make changes stick. For example, if you already have coffee every morning, use that time to journal for five minutes. 

Over time, small, consistent steps can help you regain a sense of purpose and direction and overcome feelings of emptiness. 

4. Nurture your relationships with loved ones

If you're feeling disconnected from others, focus on growing healthy relationships. This will increase your sense of belonging, help you feel happier, and boost your mental health. 

If you're unsure of where to start, try these techniques:

• Attend a local meetup for people with similar interests by checking local Facebook groups or platforms like Meetup.
• Join a support group for individuals with similar challenges.
• Volunteer your time and energy to give back to your community.
• Schedule time to catch up over the phone or on a video call with a family member who lives far away.  
• Make plans to spend quality time with friends, whether through outings, game nights, or shared hobbies.

5. Eat nutritious foods 

According to the CDC, only 10% of Americans eat the recommended amount of vegetables per day. This is a sign that for most people, our diets are lacking the nutrients our bodies and minds need to thrive. The occasional sweet treat is perfectly fine, but a diet high in processed foods has been linked to inflammation and increased anxiety. 

There’s also a growing body of research on the importance of blood sugar balance for mental well-being. Rapid spikes and crashes in blood sugar can contribute to anxiety, irritability, and fatigue. To support stable energy and mood, try incorporating protein, fiber, and healthy fats at each meal.

If you’re ready to start eating healthier, focus on making small, positive changes every day. For example, instead of having a can of soda at lunch, try sparkling water or sugar-free iced tea. Look for simple ways to add more nutrients to your meals—like topping your toast with avocado for a boost of fiber and healthy fats, or adding leafy greens to your scrambled eggs. Healthy snacks like mixed nuts or veggies with hummus will also keep you energized throughout the day. 

6. Get enough sleep

Sleep plays a critical role in how we feel, both physically and emotionally. Most adults need seven to nine hours of sleep each night, but the quality of that sleep matters just as much as the quantity. Without enough deep, restorative rest, it’s harder to manage your emotions, stay focused, and feel grounded throughout the day. 

To improve your sleep, focus on building simple, sustainable habits and creating a restful environment. For example, the Sleep Foundation recommends sticking to a consistent bedtime routine and avoiding caffeine after 2 p.m. It's also helpful to keep your bedroom dark, cool, and clutter-free.  

Good sleep hygiene is especially important for women, who tend to report more sleep difficulties than men. One large study found that 65% of young women experienced poor sleep quality, compared to 50% of young men, even though women often sleep longer. These findings suggest that women may face more sleep-related challenges—particularly during times of stress or transition—making high-quality rest all the more essential.

7. Exercise regularly 

Regular exercise lowers stress levels and improves emotional well-being. It helps you sleep better, feel better, and increase energy.

The trick is finding a type of exercise that you enjoy. If you hate running, maybe don't sign up for a marathon. Instead, take a dance class or go swimming. If you enjoy exercise that incorporates mindfulness, sign up for yoga. Regular movement can boost your overall wellness, equipping you to navigate feelings of emptiness.

8. Work with a coach or mental health professional 

Processing feelings of emptiness can be difficult to handle alone. Working with a coach might relieve any sense of loneliness, numbness, or sadness you feel during the process. A coach will provide support and guidance as you build greater self-awareness. Together, you’ll work on developing the skills and insight you need to unlock your full potential. 

Alternatively, you can seek help from a mental health professional. It's worth considering if your feelings are chronic or stem from a mental health condition like depression. A licensed mental health professional can help you process these emotions and build a happy, joy-filled life.

Forge a path to a fulfilling life

It's normal to feel empty from time to time. Usually, it’s a sign to reconnect with yourself or change your life so it better aligns with your values.

Know that resolving feelings of emptiness can be an emotionally, mentally, and physically draining process. Be patient and kind to yourself; you'll be well on your way to creating a life you love. You can also partner with a BetterUp Coach to receive expert guidance in crafting a fulfilling life.