The holiday season is associated with family togetherness, enjoying time with friends, and
appreciating the important people and meaningful relationships we have in our lives. It can also be
a lonely time. It’s a feeling that a person can experience regardless of whether they are alone or
surrounded by others, and if someone has already been dealing with feelings of loneliness, then
this time of year can be even harder.
People who have lost loved ones or who have strained family relationships might feel their pain
more strongly during the holidays because it’s a time when everyone seems focused on being with
family. If someone doesn’t have close family or friends to celebrate with, they might feel left out. If
being with family is difficult or not an option, try spending time with friends or joining community
activities. Volunteering can be a great way to feel connected and make a difference for others at
the same time. It might not fix feelings of loneliness completely, but even small, positive
interactions can help.
Even if relationships with family and friends are positive and contact with one another is frequent,
there may be other factors contributing to loneliness. Perhaps work has been demanding and time
for others has been limited, or maybe there is something going on in their life that they haven’t
shared with anyone. Carrying stress and uncertainty by oneself can also result in feeling lonely and
isolated. Reaching out to people you trust to talk about how you’re feeling can be a big relief. They
don’t have to offer solutions or even do anything to make you feel better. Sometimes just knowing
someone cares enough to listen can make a hard time feel more manageable. If you don’t feel like
you have someone you trust that you can talk to then this might be a good time to consider talking
to a therapist. Individual therapy can provide a space to share your concerns with another person,
explore your thoughts and feelings, learn healthy ways to cope and to respond to your concerns.
Finally, let’s not overlook how social expectations and social media can make feelings of
loneliness harder to manage. When we see pictures and posts of other people having fun and
celebrating, it can make us feel like we’re missing out or not good enough. The pressure to feel
happy and cheerful during the holidays can also add to the problem. When someone already feels
lonely or stressed, it can be hard to live up to the expectations of what the holidays “should” feel
like. This can deepen feelings of loneliness, sadness, and stress.
To lessen the impact that social media can have on your mood and emotions, plan to take breaks
or at least limit the amount of time spent on social media platforms. Remind yourself that what you
see doesn’t always tell the whole story; just because your friends appear to be having a great time
with family doesn’t mean they aren’t experiencing family drama as well. At social events, you’ll
likely be asked basic things like, “How have you been?” or “What’s new?” Prepare yourself ahead
of time to respond in a way that feels appropriate for the situation but also authentic. It might be
something like, “I can’t say everything’s been perfect, but I do have things to be grateful for.”
Loneliness can be a hard feeling to manage, especially during the holidays, but there are some
things you can do to help lessen its impact on your mood and overall well-being. Some ideas have
already been mentioned, but here are a few more: greet people that you pass on the street, send
cards, texts, or emails to people you haven’t spoken to in a while, and show interest in other’s lives.
When it comes to managing loneliness, smaller, everyday actions can be just as impactful to our
sense of connection to others and our overall well-being.