How to Cope with Loneliness During the Holiday Season: Strategies for Self-Care

BY YOLANDE CLARK-JACKSON

Maybe you don’t want to admit to other people the reason why you are not feeling the holiday spirit. Maybe you are one of the many who are grieving this season. Even though this time of year is promoted as a time of joy, togetherness, and celebration, this is not the reality for everyone. For many people, it can be a time that intensifies feelings of loneliness and a sense of isolation.

What’s ironic is that if you feel this way, you’re definitely not alone. According to a recent American Psychiatric Association poll, one in three Americans reported feeling lonely at least once a week. Last year the U.S. Surgeon General declared loneliness as a national epidemic, because of the overwhelming amount of people reporting feelings of disconnection. Since the loneliness problem was put in the spotlight, researchers, including those at Harvard, are trying to figure out what has contributed to these overall feelings. In the article, “What is Causing Our Epidemic of Loneliness and How Can We Fix It?” researchers took a look in an attempt to puzzle out solutions.

Whether due to personal circumstances, distance from loved ones, or the absence of meaningful connections, navigating through the holiday season can be challenging when feeling alone. If you find yourself struggling with feelings of loneliness during this time of year, it's important to acknowledge those emotions and explore strategies for self-care and emotional well-being.

Understanding Loneliness

Loneliness can feel heaviest during the holiday season, as societal messaging and imagery slant toward family gatherings and social events, which may amplify feelings of isolation. It's crucial to recognize that it's okay to feel lonely, especially during this time when outside influences may intensify those emotions. Acknowledging and accepting these feelings is the first step in addressing and managing them.

Unhealthy Ways to Deal with Loneliness

Not addressing feelings of loneliness in healthy ways can have negative impacts on physical and mental health. Here’s a list of things to avoid that can make matters worse:

Dwelling on negative thoughts,
Comparing yourself to others,
Emotional eating
Excessive screen time
Engaging in risky behaviors
Withdrawing from social interactions
Self isolating
Substance abuse

Healthy Ways to Deal with Loneliness

The Center for Disease Control (CDC) recommends some ways to combat loneliness. Here is a list with their recommendations in mind:

Start a conversation
Connect with online communities
Spend more time with family and friends
Join a group or club (online or in-person) related to an interest or hobby
Spend time with others in nature
Be kind to yourself
Volunteering with community organizations

Ways to Reframe the Narrative

While the holiday season often focuses on communal festivities, it's important to remember that there are different ways to experience joy and connection. Reframing the narrative around the holidays can empower you to find solace in solitude, embrace personal traditions, and explore new ways to celebrate. This reframing process can involve acknowledging the value of introspection, self-care, prioritizing your mental health, and finding contentment in quiet moments.

Engage in Self-Care Practices

Practicing self-care is essential for managing loneliness during the holiday season. Engaging in activities that promote well-being, such as mindfulness, meditation, exercise, or creative pursuits, can provide a sense of comfort and fulfillment. Additionally, reaching out to supportive friends, participating in virtual gatherings, or volunteering within the community can foster a sense of connection and purpose.

Cultivate Gratitude and Reflection

The holiday season offers an opportunity for introspection and gratitude. Taking time to reflect on personal growth, cherished memories, and the positive aspects of life can help counteract feelings of loneliness. Cultivating an attitude of gratitude and focusing on what one has, rather than what one lacks, can shift perspectives and promote a sense of abundance.

Seek Professional Support

It's crucial to recognize when feelings of loneliness become overwhelming or persist beyond the holiday season. Seeking support from mental health professionals, counselors, or support groups can provide valuable resources for managing and understanding loneliness. Opening up about emotions and seeking guidance from trained professionals can facilitate emotional healing and offer coping strategies.

If you feel you need support from a professional to get you through or have thoughts of hurting yourself, please reach out to a professional immediately.

Moving Forward

Navigating through loneliness during the holiday season is an individual journey that requires self-compassion and a proactive approach to self-care. By acknowledging emotions, reframing perspectives, engaging in self-care practices, and seeking support when needed, it is possible to survive and even find moments of joy during this time. Remember, it's okay to prioritize your emotional well-being and take steps to nurture a sense of connection and contentment, even in solitude. You can be alone without feeling lonely by acknowledging your value that does not require the company or validation of others.

How to Cope with Loneliness During the Holiday Season: Strategies for Self-Care