Combating loneliness during the holidays

The holidays are often called “the most wonderful time of the year,” but for many people, they can feel like the opposite. The music, parties, and family gatherings can make loneliness hit even harder — especially if you don't have any plans with anyone. If that sounds familiar, here are some ways to take care of yourself and stay grounded from Thanksgiving through New Year’s Day.

Acknowledge your feelings

It can be tough to admit when you’re feeling lonely, especially when everyone around you seems cheerful. But keeping those feelings bottled up usually makes them worse. Try being honest with yourself and someone you trust, like a friend, family member, or coworker. Saying it out loud can offer real relief. Most people have felt lonely at some point and can relate more than you might think.

Stay connected

You don’t have to open up about everything to feel connected. Sometimes, a quick check-in is enough. Send a text, make a call, or ask someone to grab coffee. Small moments of connection matter. If you want to make plans, reach out early before everyone’s schedules fill up.

Volunteer your time

Helping others can do wonders for your own mental health. Volunteering gives you a sense of purpose, gets you out of the house, and connects you with people who share your values. Whether you pack food boxes, help with a toy drive, or serve meals, you’ll be doing good for others and yourself.

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Practice self-care

A simple way to fight loneliness any time of year is to take care of yourself physically and emotionally. Eat regular meals, stay active, get enough sleep, and take it easy on alcohol. Try simple mindfulness exercises like deep breathing or short meditations if you’re feeling stressed. When you are with others, put your phone away and be present. Real conversations beat endless scrolling.

Use technology wisely

If looking at happy scenes of people celebrating the holidays on social media makes you feel lonely, take a break. If it helps you stay connected, enjoy it. Just use it in a way that supports your mood — not one that drains it. Group chats and video calls can also help you join in holiday moments when you cannot be there in person.

Be grateful for what you have

It might sound cliché, but focusing on what you do have can shift your perspective. Keep a short list of things or people you appreciate. Thank someone when they do something kind. Paying attention to small positives can help balance out the tougher moments.

Find comfort in solitude

Being alone doesn’t always mean being lonely. Try to see it as time for yourself. Turning quiet time into something intentional can make it feel peaceful instead of isolating. That might mean soaking in a warm bath, which can decrease feelings of loneliness; reading a book; listening to music, audiobooks or podcasts; watching a movie; or cooking your favorite meal.

Remember: This feeling will pass

Loneliness can feel endless, but it doesn’t last forever. Be patient with yourself and reach out for help if you need it. A therapist or mental health professional can offer tools and support. If you ever feel hopeless or think about harming yourself, call or text 988 for immediate help.