Loneliness During the Holidays: Understanding and Overcoming It
The holiday season is upon us, with its cheer, festivities, and family gatherings. While many people thrive in such an environment, for others, it can be a time of profound loneliness, isolation, and anxiety. Loneliness during the holidayys is more common than we might think. Still, it's often stigmatized, misunderstood, and swept under the rug. In this article, we'll explore the prevalence of loneliness in the United States, what it feels like during the holidays, and three quick tips for reducing it. Read on if you're struggling with loneliness or know someone who does.
The prevalence of loneliness in the United States
The United States is known as an individualistic and fragmented society where loneliness is rampant. According to a study by the Journal of the American Board of Family Medicine (JABFM), 1 in 5 individuals reported high feelings of loneliness even before the pandemic. Moreover, loneliness doesn't discriminate and can affect anyone, regardless of age, gender, ethnicity, or socioeconomic status. While everyone is at risk for stress, anxiety, and loneliness at times, certain groups may be particularly susceptible. Older adults, for example, may experience isolation as they retire and lose touch with former colleagues and friends. People with disabilities or chronic illness may struggle to find accessible social opportunities or may encounter stigma that can lead to feelings of loneliness. Immigrants, too, may feel isolated as they navigate a new culture and language. LGBTQIA+ individuals may encounter discrimination or rejection, which can exacerbate feelings of loneliness. Finally, those who have experienced trauma or loss may feel cut off from the world and disconnected from others. It's important to be aware of these vulnerabilities so that we can work to create a more supportive community for everyone.
What loneliness can feel like during the holidays
Loneliness can be particularly heavy and challenging. It can manifest in various ways, such as feeling:
Sad
Anxious
Numb
Overwhelmed
Avoiding social activities
Overeating or overspending
Misusing or abusing drugs or alcohol
For some people, the holiday season reminds them of what they lack: a supportive family, a partner, a stable job, or good health. The pressure to feel happy and grateful can exacerbate feelings of loneliness and shame as if there's something wrong with them for not fitting in or enjoying the festivities. Examples of thoughts and feelings can include "I don't belong here," "Everyone else has someone to celebrate with," "I'm a burden to others," "I'm not good enough," "There's no point in trying."
Three quick tips on beginning to work on reducing loneliness
While loneliness is a complex and multifaceted issue that often requires professional help, there are some quick tips you can try on your own to reduce it.
Firstly, practice self-compassion, which means treating yourself with kindness, warmth, and understanding. Acknowledge your feelings, validate them, and remind yourself that they're temporary and normal.
Secondly, reach out to someone, whether it's a friend, a neighbor, a coworker, a therapist, or a support group. Be bold, ask for help or connection, and be open to meeting new people.
Lastly, engage in activities you enjoy or give you a sense of purpose and meaning. It could be volunteering, reading, writing, painting, exercising, or dancing. Doing something that fulfills you can boost your mood and confidence.
Loneliness during the holidays can be a challenging experience. Still, it's important to know that you're not alone and there are ways to overcome it. By understanding the prevalence of loneliness in the United States, what it feels like during the holidays, and three quick tips on reducing it, you can start taking steps towards a more fulfilling and connected life. Remember, loneliness is not a personal failure but a societal problem that needs to be addressed with empathy, compassion, and action. Feel free to seek professional help if you feel stuck or overwhelmed. You deserve to be seen, heard, and supported.
Resources:
How to deal with loneliness in today’s world (Healthline)
CDC Report on Loneliness (CDC)
Social Isolation and Loneliness Resources (End Social Isolation)
15 Things to do if You’re Feeling Lonely (Mental Health Foundation)