The holiday season is often painted as a joyful, family-filled time, but for many people, it can feel deeply isolating. Whether you’re spending the holidays alone by choice or by circumstance, loneliness this time of year can be especially heavy. The contrast between your personal experience and the festive atmosphere around you can heighten feelings of sadness, grief or anxiety, sometimes called the “holiday blues.”
If the holidays are a difficult time for you, you’re not alone. There are ways to manage the emotions that come with holiday loneliness and resources to help you through it.
Why the Holidays Feel More Lonely
Loneliness around the holidays can stem from a variety of reasons, including:
- Being physically distant from loved ones
- Grieving a loss or going through a breakup
- Family conflict or estrangement
- A recent move or transition
- Mental health challenges like depression or anxiety
The pressure to be cheerful or social this time of year can make those feelings worse, especially when social media and advertising show an idealized version of the season that doesn’t reflect your reality.
Signs Holiday Loneliness May Be Affecting You
It’s normal to feel a little off during the holidays, but when loneliness takes over, it may lead to more serious symptoms:
- Loss of interest in activities you usually enjoy
- Trouble sleeping or sleeping too much
- Increased use of substances to cope
- Feelings of worthlessness or hopelessness
- Withdrawing from friends, even online
If you’re noticing these signs in yourself, it might be time to take action to protect your mental health.
Strategies to Cope With Holiday Loneliness
You may not be able to change your situation overnight, but you can take steps to manage your emotions and protect your well-being.
1. Acknowledge What You Feel
Give yourself permission to feel whatever comes up. Pretending everything is fine may only deepen the sense of disconnection. Naming your feelings, such as grief, sadness or frustration, can be the first step toward moving through them.
2. Make Plans, Even Small Ones
You don’t have to plan an elaborate holiday celebration, but having something to look forward to can help ease feelings of emptiness. Consider:
- Cooking yourself a special meal
- Going for a walk in nature or a decorated neighborhood
- Watching your favorite movies
- Volunteering your time locally or virtually
Having even one planned activity gives your day structure and purpose.
3. Reach Out to Someone
Loneliness can trick you into thinking you’re a burden, but connection often starts with one small step. Call a friend, text someone you trust or join an online support group. If you need to talk and don’t know where to start, a mental health hotline can be a helpful, judgment-free space.
4. Create New Traditions
Let go of traditions that no longer serve you and consider creating your own. Whether it’s writing a letter to your future self, starting a gratitude journal or donating to a cause you care about, small acts of meaning can make the season more personal.
5. Limit Social Media
Endless scrolling through curated photos of other people’s holidays can make loneliness feel worse. Consider taking a break or limiting time on platforms that leave you feeling disconnected or inadequate.
When to Seek Professional Support
If your feelings of loneliness are affecting your sleep, appetite, motivation or overall sense of safety, it’s important to talk to someone. You can reach out to a therapist or counselor or call a mental health hotline.
The Mental Health Hotline is available 24-7, connecting you with someone who understands and can help you find resources in your area.
FAQ: Coping With Holiday Loneliness
Yes, many people experience holiday blues due to loneliness, stress or grief. It’s more common than people realize and doesn’t mean anything is wrong with you.
Try planning a day that centers on self-care. Reach out to community groups or volunteer opportunities, or consider calling a mental health hotline for connection and support.
Yes, volunteering can give you a sense of purpose and connection, even if it’s only for a short time. Helping others often reduces feelings of isolation.
Absolutely. If celebrating isn’t emotionally helpful for you, it’s okay to treat it like any other day and care for yourself in the way that feels best.
You can call 988 for the Suicide and Crisis Lifeline or reach out to the Mental Health Hotline for guidance, referrals or someone to talk to.
You Are Not Alone
Even if your holidays look different from others, that doesn’t make them any less meaningful. Loneliness may feel overwhelming, but it doesn’t have to be permanent. Reach out, take small steps and remember that support is always within reach.
If you’re struggling and need someone to talk to, the Mental Health Hotline is here to listen and help 24-7.
