This is How to Cope With Being Alone for the Holidays

“The first thing that we recommend is to have a plan,” Dr. Barnes explained. Decide in advance what your holiday is going to look like for both you and your family. Create a timeline for everything you’re going to do leading up to the holidays — like writing cards, baking or purchasing/making gifts — and how you’re going to spend the days that you usually celebrate with loved ones.

“The second tip is to acknowledge that it is different this year,” Dr. Barnes advised, “and feelings may come up that we're not used to dealing with around the holidays.” For many people, the holidays are a time of cheer and making memories. This holiday season, we may face other feelings, like loneliness, disappointment and anger if we aren't able to be with our loved ones.

She continued, “Be honest about how you're feeling about all of this, and once you've had that courageous conversation with yourself, your family members and your friends, challenge yourself to think outside of the box.” Even though the way you celebrate may be different, be mindful, and prepare yourself for this reality, then think of ways you can still make some good holiday memories.

“It’s a complicated time,” Dr. Barnes asserted. “There are aspects of the pandemic that many people have grown to like. With less hustle and bustle, we’ve had an opportunity to appreciate what may have once been considered mundane.”

She also said, “The guilt is real, feeling guilty that you’re OK while others are not and struggling with how to process those emotions.” If we find joy in things like decorating the Christmas tree or putting up lights outside, we shouldn’t feel bad about it. We can acknowledge the stress, uncertainty, change, and loss that we’ve experienced, and still find reasons to celebrate.

Yes, holidays like Christmas are special for many of us, but keep in mind that it’s also a day with a beginning and an end.

Remember that though you may be celebrating apart from those you care about this year (perhaps to keep everyone safe and healthy), you’ll be able to celebrate together in future years.

Even if you can’t physically be with your loved ones, there are still ways to connect with others and keep the spirit of the holidays alive. If your family is in another city, have a family dinner together via video call, for example. Other things to consider are watching a movie virtually with friends and family, or rediscovering long, meaningful phone conversations. No matter how you decide to celebrate, be thoughtful and intentional. Dr. Barnes said, “Acknowledge that this might be difficult to get through, but do the best that you can to enjoy yourself.”

One of the most difficult things you may have to do when spending the holidays alone is explaining to family why you’re choosing to stay away, whether you can't get on a plane or because you're keeping it small this year. “It’s a real thing, and people are going to be on the giving and receiving end of those messages,” Dr. Barnes shared. Dr. Wills added, “Those are tough conversations, and neither side feels great.”

Both doctors prescribed telling those people in advance and being very clear and thoughtful about the reasons you won’t be joining them. One way to phrase it, according to Dr. Barnes, is to say, “I'm not feeling comfortable celebrating in the traditional way for the sake of safety.” Be sensitive and empathetic to their feelings and let them know it’s not a rejection. Offer alternate ways to celebrate with them, like a socially distanced exchange of food or a drive-by visit. Most of all, be respectful of their feelings, ask that they respect your decision, and let them know that even though things are different this year, we can still say we celebrated as a family.

If you’re accustomed to big celebrations and gatherings, whether you’re the one who usually hosts a huge feast or you’re part of the festivities at a family member’s house, you may feel lost without your traditional routine. A way to help combat these feelings is to incorporate self-care into your plan, especially on key days like Christmas. “When you wake up that morning, meditate or get some exercise outdoors,” Dr. Barnes suggested. Without the hectic schedule, allow yourself to enjoy the slower pace by taking a long bath, reading or even having an afternoon nap.

At a time like this, it’s easy to get caught up in negativity and everything that you’re missing out on. Take time to recognize and feel gratitude for everything and everyone that’s good in your life.

Besides helping with loneliness, there are so many health benefits to adopting a pet, like reducing stress, anxiety, and depression and improving cardiovascular health. If you bring a dog into your life, it will give you more reasons to go outdoors for walks and fresh air every day.

“For whatever reason, if getting through the holiday season is something that is so terrifically painful for you to bear, it's definitely worth reaching out and seeking professional help,” recommended Dr. Wills. “That’s what professional mental health specialists are there for.”

A mental health professional can help you process negative emotions, find solutions, and gain insight into why you may be experiencing these feelings. They can also help by cognitively restructuring your thoughts so you can move forward.

If you’ve never gone to therapy but you’re overwhelmed by the holiday season, consider seeking out that extra support. And if you already have a therapist, Dr. Wills emphasized the importance of checking in with them, even if you’re not experiencing any symptoms related to the holidays.