Navigating Loneliness During the Holiday Season

Elizabeth Scott, PhD, is a renowned author, educator, workshop facilitator, and award-winning blogger specializing in stress management, positive psychology, relationships, and emotional health.

While the holidays are often celebrated as a time filled with happiness and togetherness, many individuals experience loneliness during this period. Whether separated from family by distance or reluctant to attend festive gatherings, the season can bring emotional challenges.

Even in crowded rooms, feelings of emotional disconnection can lead to loneliness. Holidays such as Valentine’s Day or Independence Day can amplify these emotions, adding to stress. Here are some strategies to help ease loneliness during the holidays.

Prioritize Self-Care

Though it may not completely eliminate loneliness, dedicating time to self-care can improve your mood and help you appreciate your own company. Whether indulging in a calming bath, enjoying a favorite book, pursuing a hobby, or acquiring a new skill, focusing on yourself is vital during challenging times.

Engaging in activities that boost your confidence or bring joy can divert attention from loneliness and uplift your spirit.

Recognize You Are Not Alone

Feeling isolated is common during the holidays. Many long for family connections they cannot have, mourn absent relationships, or desire deeper friendships or romantic bonds. It’s important to acknowledge these feelings without judgment.

Connecting with others who share similar experiences, whether online or in person, can lessen feelings of solitude.

Adjust Your Holiday Expectations

Society’s high expectations around the holidays often intensify loneliness, especially when lacking a partner or close family. Accepting that attending events with a good friend or appreciating imperfect family relationships still counts as meaningful connection can ease loneliness.

Remember, real life rarely matches idealized portrayals seen in media or social platforms. Focus on your own blessings instead of comparisons, which can increase stress.

Reach Out and Connect

Loneliness can persist even in company, but actively engaging with others reduces isolation. Greeting neighbors, chatting with coworkers, sending holiday cards, or calling old friends can strengthen social bonds.

Consider rekindling connections on social media by reaching out beyond simple likes to meaningful conversations.

Practice Gratitude

Gratitude has powerful benefits. Focusing on what you have rather than what you lack can transform your mindset. Appreciate the love from friends, family, pets, and the value in your work, hobbies, and potential.

Keeping a gratitude journal can reinforce positive feelings and serve as a reminder of your blessings during difficult moments.

Give Back to Others

Volunteering your time or resources during the holidays can foster feelings of connection and purpose. Helping those in need not only benefits others but also cultivates your own sense of fulfillment.

Acts of kindness, such as offering support to community members facing hardships, embody the true spirit of the season.

Reflect on Your Emotions

If loneliness is frequent, it may be helpful to explore underlying causes, possibly with a therapist. Online therapy options make support accessible from home.

Enhancing your social life and nurturing relationships require effort but can lead to deeper connections and emotional support.

Investing time in friends by truly listening and being present strengthens bonds and reduces loneliness.

Listen to Expert Advice

Hosted by Amy Morin, LCSW, The Verywell Mind Podcast episode offers insights on maintaining resilience despite loneliness.

Available on Apple Podcasts, Spotify, and Google Podcasts.

A Final Thought from Verywell

If loneliness feels overwhelming or persistent, seeking professional guidance can be highly beneficial. Support is available year-round, not just during the holidays.

For assistance, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for local resources.

Explore more mental health resources in our National Helpline Database.

• Living Well
• Stress Management

References

1. Palmer SJ. Loneliness increases mortality risk among cardiac patients. Br J Card Nurs. 2019;14(12):1-5. doi:10.12968/bjca.2019.0129

2. Bridger O, Evans R. Addressing loneliness and social isolation in Reading, England. University of Reading, Participation Lab; 2019.

3. Smith JM. Understanding loneliness in older adults living in the community. J Psychol. 2012;146(3):293-311. doi:10.1080/00223980.2011.602132

4. Pittman M. The link between social media use and loneliness. Journal of Social Media in Society. 2015;4(1).

5. Bartlett MY, Arpin SN. Gratitude's role in reducing loneliness among older adults. Res Aging. 2019;41(8):772-793. doi:10.1177/0164027519845354

6. Bouwman TE, et al. Coping strategies to alleviate loneliness: Results from an online friendship enrichment program. J Soc Pers Relat. 2017;34(6):793-811. doi:10.1177/0265407516659158

By Elizabeth Scott, PhD
Elizabeth Scott is an accomplished author, educator, and blogger focusing on stress management, positive psychology, relationships, and emotional well-being.

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