There is no time like the holidays for connecting with family and friends. However, the holidays can also be a time where people can feel more alone. According to the U.S. Department of Health and Human Services there has been an epidemic of loneliness, isolation and lack of connection in the U.S. dating back to even before the Covid-19 pandemic. Loneliness and isolation can affect physical and mental health, increasing the risks for cardiovascular disease, dementia, premature death, depression and anxiety.

Even when persons can connect at work or school, they may experience lack of social interaction and isolation after work hours. The holidays may be especially hard if you are grieving or separated from a loved one or dealing with significant adversities. While you cannot always control your circumstances, these are a few ways you can try to cope with loneliness and isolation during the holidays.

Take good care of yourself

Even when not feeling like it, prioritizing self-care helps manage sadness and loneliness and may help prevent deterioration of mental health. Keeping a self-care routine that includes eating healthy, exercise, minimal alcohol and drug use, good hygiene and restful sleep is important. Dress with comfortable and clean clothes or put on that special outfit or accessory.

Manage time spent in social media

Social media may offer opportunities for making positive connections but spending too much time browsing other’s posts can increase the ways you compared to others and may exacerbate your loneliness. Taking breaks from social media helps control certain external negative stimuli. Ways to spend time away from social media include journaling, walking, baking, cooking and trying that book or show with excellent reviews you always wanted to check out.

Practice mindfulness

Many people think of the past and worry about their future when they are less distracted and alone. Mindfulness is a way to stay in the present, observing and describing non-judgmentally the moment. To start practice focusing on your breath, observing every breath come in and out and re-centering your mind when other thoughts enter, letting them go, redirecting your mind on the breaths. Mindfulness walks may be opportunities to engage with nature which offers added benefits in boosting your mental health.

Consider volunteering

Beside the opportunity to make connections, there are many additional benefits of volunteering such as learning new skills, developing mastery, improving self-esteem and fostering a sense of purpose. Many local and community organizations can use an extra hand during the holidays.

Try random human contact

Talk to strangers at the grocery store, bus, train, coffee shop or movie theater. Studies have shown that a brief amicable conversation, a simple touch like shaking hands, or an act of kindness can reduce loneliness and improve mood.

Practice gratitude

Every day, take a moment to reflect on what is important to you. Focus on what you have, big or small, rather than what you don’t have. Tell others via text, call or in person what you appreciate of them, give thanks to the ones who helped you and pass it forward.

Ask for help

If you are having overwhelming feelings of sadness or have suicidal thoughts or are struggling managing an addiction, reach out for help, including professional help, by going to the nearest emergency room or call the national suicide line at 988 for support.

Dr. Sandra Gomez-Luna is the founder and president of The Family and Recovery Center of Fairfield County, a private practice with offices in Darien, Connecticut and New York City.

Tel: 203.290.2424
Email: contact@drsandragomez-luna.com