How to Manage Loneliness During the Holidays

Many people feel lonely at this time of year. Here are tips to help you manage those feelings.

The holidays are typically a time for celebration and connection, but some people find they feel lonely during this time of the year, especially if they are far from family and friends or have lost loved ones. “Even people who have busy social calendars during the holidays may experience loneliness,” says Tanya Diaz, clinical psychologist at PIH Health. “That’s because being lonely isn’t just about being alone, with no people around. You can feel lonely even when you are around other people.”

Loneliness can impact your mental and physical health, so take steps to manage it before you start to feel anxious, stressed or depressed. Physical issues, such as sleep disturbances, headaches and digestive problems can occur.

Here are a few tips to help you manage feelings of loneliness during the holidays, and at any time of year:

• Acknowledge your feelings. It's okay to feel lonely during the holidays—many people do. Don't try to bottle up your emotions or pretend you're not feeling down. Allow yourself to feel your feelings and then find healthy ways to cope with them.
• Do things you enjoy. Make time for activities that make you happy. Whether it's reading, listening to music or spending time in nature, doing things you enjoy can help to boost your mood and reduce feelings of loneliness.
• Connect with others. Even if you're feeling isolated, there are still ways to connect with others. Reach out to friends and family, even if it's just for a quick phone call or video chat. You can also attend community events or volunteer for a cause you care about.
• Be kind to yourself. Take care of yourself physically and emotionally. Eat healthy meals, get enough sleep and exercise regularly. Avoid overindulging in alcohol or drugs.
• Rethink your expectations. The holidays are often portrayed as a time for perfect family gatherings and joy. But the reality is that this time of year can be stressful and overwhelming for everyone. Don't put too much pressure on yourself to have a perfect holiday season.
• Be present. When spending time with others, try to be fully present in the moment. Put away your phone and focus on the people you're with. Pay attention to the positive aspects of your interactions rather than the negative ones to get the most out of the time you’re with others.
• Give back. Helping other people is a great way to feel connected and can reduce feelings of loneliness. Consider volunteering your time to a local charity or homeless shelter.

If you're struggling to manage your loneliness during the holidays, it's important to reach out for help. Talk to a friend, family member, therapist or other mental health professional. They can offer support and guidance as you cope with your feelings.

To learn more about PIH Health and services offered, visit PIHHealth.org. If you or a loved one are experiencing thoughts of suicide, please reach out for help and call 800.273.8255 You are not alone.