The holiday season is often depicted as a time of joy, togetherness, and celebration, but for many people, it can be a challenging and lonely time.
Whether it's due to being far from family, feeling the pressure to meet societal expectations, or experiencing the impact of seasonal changes, feelings of loneliness can become more intense during the holidays. For some, this loneliness is compounded by seasonal depression or seasonal affective disorder, which can make the season feel even more isolating.
If you struggle with feeling lonely during the holiday season, know that you’re not alone. In this article, we'll explore how loneliness can affect people during the holidays and offer practical tips for coping with these feelings.
Why the Holiday Season Can Be Particularly Lonely
The holiday season often brings with it high expectations of warmth, togetherness, and celebration. However, for many people, these expectations can make feelings of loneliness even more pronounced. Family pressures, whether it’s the absence of loved ones or the strain of complicated relationships, can also make the holidays feel especially difficult.
Around this time of year, society tends to emphasize happy family gatherings, gift exchanges, and festive events, which can feel isolating when you're experiencing personal struggles or don't have the support system you'd like. For some people, the contrast between these idealized holiday moments and their reality can heighten feelings of sadness and loneliness.
The holidays can also be a time when feelings of grief become more pronounced. Whether it's the absence of a loved one who has passed away or the distance created by life changes, these emotional wounds can feel more raw during a time when people are supposed to be celebrating togetherness.
Practical Tips for Dealing with Loneliness
If you find yourself coping with feeling lonely during the holidays, you’re not alone. Many people struggle with feeling lonely or sad during the holiday season. Here are some practical steps you can take to help navigate these feelings:
Make space for your feelings
Recognize that feeling lonely is a normal response, especially during the holidays. Allow yourself to experience your emotions without judgment. Sometimes, simply acknowledging loneliness can be a helpful first step in addressing it.
Create new traditions
If old holiday traditions are no longer comforting, try creating new ones that feel more meaningful or manageable. Whether it's cooking a favorite meal for yourself, enjoying a quiet walk, or watching a favorite holiday movie, building your own rituals can help you feel more connected to the season.
Spend time with your chosen family
If traditional family gatherings aren’t an option or don’t feel supportive, focus on spending time with your chosen family—the friends and loved ones who uplift and accept you. Plan a small gathering, a virtual hangout, or even a casual coffee date with your chosen family. These meaningful connections can bring comfort and joy, reminding you that family is about the people who truly care for and value you.
Limit social media use
Social media often presents a curated view of people’s lives, especially during the holidays. If scrolling leaves you feeling more isolated or comparing yourself to others, consider taking a break or limiting your time online. Focus on the real connections and moments in your life instead.
Spend time in nature
If possible, spend some time outdoors to enjoy the fresh air and natural light, especially if you’re experiencing symptoms of seasonal affective disorder. Being in nature can help lift your spirits and provide a sense of peace.
Talk to someone
Sharing your feelings with someone you trust can be incredibly healing. Whether it’s a close friend, family member, or even a therapist, opening up about feeling lonely can provide relief and opportunities for connection. If loneliness feels persistent or overwhelming, consider reaching out to a therapist or counselor. Professional support can provide tools to help you cope with your emotions.
When Loneliness Becomes Seasonal Depression
For some people, feelings of loneliness during the holiday season go beyond temporary sadness and may signal a deeper issue, such as seasonal depression or seasonal affective disorder.
Seasonal affective disorder or seasonal depression is a type of depression that’s tied to reduced exposure to sunlight, shorter days, and colder weather. Common symptoms include persistent sadness, fatigue, changes in sleep patterns, difficulty concentrating, and a lack of interest in activities that typically bring joy. For many, these feelings overlap with loneliness, amplifying the emotional challenges of the season.
If your feelings of loneliness are accompanied by symptoms of seasonal depression, know that it’s not something you have to endure alone. There are effective treatments and resources available to help you feel better and regain balance during the holidays and beyond.
When to Seek Professional Help
While loneliness during the holidays is a common experience, persistent or overwhelming feelings of sadness may indicate a deeper issue. If you notice your emotions interfering with your daily life, relationships, or ability to function, it may be time to seek professional help.
Here are some signs that reaching out to a therapist or counselor could be beneficial:
You feel lonely or sad most of the time, even when you try to engage in uplifting activities.
You feel stuck or unable to manage your emotions on your own.
You’re experiencing physical symptoms like fatigue, changes in appetite, or difficulty sleeping.
You’ve lost interest in hobbies, relationships, or activities you once enjoyed.
You’re struggling with feelings of hopelessness or thoughts of self-harm or suicide.
If you have thoughts of suicide, call or text the Suicide and Crisis Lifeline at 988. If you or someone you know is an immediate threat to themselves or others, dial 911.
A mental health professional can provide a safe space to explore your feelings, identify underlying causes, and develop healthy coping strategies to improve your emotional well-being. Therapy can also be a valuable tool for managing seasonal depression, helping you build resilience and find ways to reconnect with others.
Getting Help Dealing with Loneliness
You don’t have to face feelings of loneliness or seasonal depression on your own. Our therapists are here to provide compassionate support and practical tools to help you navigate this challenging time. Whether you’re looking for strategies to cope, someone to talk to, or deeper emotional healing, we’re ready to help.
Contact us today to take the first step toward feeling more connected and supported. Let’s work together to help you find peace and joy this season—and beyond.