The holidays are often portrayed as a magical time filled with joy, love, and togetherness. But for many, they can also be a time of loneliness, stress, or sadness. If you find yourself feeling blue during the holiday season, you’re not alone. The good news is that there are things you can do to lift your spirits and find moments of joy. Here are some ideas to help you feel better:
1. Acknowledge Your Feelings
It’s okay to feel sad, lonely, or overwhelmed during the holidays. Give yourself permission to experience your emotions without judgment. Sometimes, simply acknowledging how you feel can be the first step toward healing. Acknowledging your feelings is crucial because suppressing them often leads to more intense sadness or stress over time. When you face your emotions, you give yourself a chance to process them in a healthy way. It can also help you identify underlying triggers and patterns that may be contributing to your holiday blues.
Additionally, when you name your feelings—like saying, “I feel lonely” or “I feel overwhelmed”—you take the first step toward finding solutions or support. Acknowledgment fosters self-compassion and reminds you that it’s okay to not be okay, creating space for growth and healing. Remember that it’s natural to have mixed emotions during this time, especially if you’re dealing with loss, change, or high expectations. Try writing your feelings down in a journal or talking them out with a trusted friend. This act of validation can provide clarity and make your emotions feel more manageable. Additionally, consider practicing mindfulness or meditation to stay present with your feelings rather than pushing them away.
Take a few deep breaths, sit quietly, and observe your emotions without trying to change them. If journaling feels daunting, try jotting down just a single sentence each day about how you feel. You can also create a “feelings map” by listing emotions and connecting them to specific triggers or experiences—this can help you understand your sadness and work through it.
2. Reach Out to Loved Ones
It’s easy to feel isolated during the holidays, especially if you’re physically apart from family or friends. Reaching out to loved ones can help bridge the gap and remind you that you’re not alone. Whether it’s a quick phone call, a heartfelt text, or a video chat, these connections can provide comfort and a sense of belonging.
Sometimes, it’s helpful to be upfront about your feelings when reaching out. Saying something like, “I’m feeling a bit down and could use someone to talk to,” can open the door for meaningful conversations. If you’re hesitant to initiate, consider sending a simple message like, “Thinking of you this holiday season. How are you doing?” Often, this can lead to an exchange that lifts both your spirits and theirs.
If you have the opportunity, try to plan an in-person or virtual activity with loved ones, such as watching a holiday movie together, cooking the same recipe over a video call, or even just chatting about favorite memories. These shared experiences can create a sense of togetherness even if you’re miles apart.
For those who feel they don’t have close connections to lean on, consider reaching out to community groups, support hotlines, or local organizations. Sometimes, connecting with new people or groups with shared experiences can provide a surprising amount of comfort. Building and maintaining connections—even small ones—can significantly boost your mood and reduce feelings of isolation.
3. Practice Gratitude
Gratitude is a powerful tool for shifting your perspective and finding joy, even in challenging times. Taking a moment to reflect on what you’re thankful for can help reduce feelings of sadness and focus your mind on the positives in your life. This practice doesn’t have to be complicated—start small and build from there.
One simple way to practice gratitude is by keeping a journal. Each day, write down three things you’re grateful for. They can be big, like a supportive friend, or small, like a warm cup of tea. Over time, you’ll begin to notice more positive moments in your day-to-day life.
Another method is to express your gratitude directly to others. Send a thank-you note or message to someone who has made a difference in your life. Sharing your appreciation not only brightens their day but also strengthens your connection with them.
If writing isn’t your thing, consider incorporating gratitude into your daily routine. For example, as you get ready in the morning or before going to bed, take a few moments to silently reflect on what you appreciate. You can even use visual reminders, like a gratitude jar where you add slips of paper with things you’re thankful for.
Gratitude practices can also extend to mindfulness activities. While taking a walk or sipping a hot drink, focus on the sensory experiences you enjoy, like the crisp air or the comforting warmth. These moments of awareness can help ground you and foster a deeper sense of gratitude for the present.
By intentionally practicing gratitude, you create a mental shift that allows you to find beauty and positivity, even in difficult circumstances. It’s a small but impactful step toward feeling more connected and at peace during the holidays.
4. Volunteer or Help Others
Helping others is one of the most effective ways to lift your own spirits. Acts of kindness not only benefit the recipient but also give you a sense of purpose and fulfillment. During the holidays, there are countless opportunities to volunteer or support your community.
Consider spending time at a local food bank, soup kitchen, or shelter. Helping prepare or distribute meals can be incredibly rewarding. If in-person volunteering isn’t possible, look into virtual opportunities, such as writing letters to seniors or assembling care packages for those in need.
Small acts of kindness can also make a big difference. Donate unused items to a charity, pay for someone’s coffee in line, or leave a kind note for a neighbor. These simple gestures can create a ripple effect of positivity and help you feel more connected to others.
Volunteering doesn’t just benefit the community—it can also improve your own mental health. Studies show that helping others releases endorphins, reduces stress, and fosters a sense of belonging. Even dedicating a few hours to a cause you care about can shift your perspective and bring more joy to your holidays.
5. Create Your Own Holiday Traditions
If traditional holiday activities don’t resonate with you or bring you joy, consider starting your own. Creating personal traditions can make the season feel more meaningful and tailored to your needs.
Think about activities that genuinely make you happy. Maybe it’s baking cookies, binge-watching your favorite movies, or going for a scenic winter walk. You could also try something new, like learning a holiday recipe, crafting decorations, or hosting a virtual get-together with friends.
For those who prefer a quieter holiday, consider traditions centered on self-care. Light candles, take a relaxing bath, or spend time reading a favorite book. Traditions don’t have to be extravagant—they just need to be meaningful to you.
Creating your own rituals allows you to reclaim the holidays and make them a time of comfort and joy, no matter what others are doing. It’s an opportunity to focus on what truly matters to you and build memories that bring happiness year after year.
6. Get Moving
Physical activity is a powerful way to boost your mood and reduce stress. Exercise releases endorphins, which are natural mood enhancers, and can help combat feelings of sadness or anxiety during the holidays.
You don’t need to commit to an intense workout to feel the benefits. Even a short walk around your neighborhood can help clear your mind and lift your spirits. Try activities you enjoy, such as yoga, dancing, or biking, to make movement feel less like a chore and more like self-care.
Consider combining exercise with the season’s atmosphere. Go ice skating, take a winter hike, or enjoy a festive run in a local park. These activities not only get your body moving but also help you connect with the holiday spirit in a positive way.
If you’re stuck indoors, try at-home workouts or follow along with a virtual fitness class. Many platforms offer free or affordable options for all levels. The key is to find movement that feels good to you and fits into your schedule.
By prioritizing physical activity, you’re not only caring for your body but also supporting your mental health. Regular movement can help you feel more energized, less stressed, and better equipped to handle the challenges of the holiday season.
7. Limit Social Media
Social media can be a double-edged sword during the holidays. While it’s a great way to stay connected, it can also contribute to feelings of inadequacy or loneliness. Scrolling through picture-perfect posts of holiday celebrations can make you feel like you’re missing out.
To protect your mental health, consider setting boundaries around your social media use. Limit your time on apps, unfollow accounts that make you feel worse, or take a complete break if needed. Instead, focus on connecting with people in real life or engaging in activities that bring you joy.
When you do use social media, try to approach it with mindfulness. Remind yourself that most people share only the highlights of their lives, not the full picture. It can be helpful to follow accounts that inspire you, promote positivity, or share relatable content. Curating your feed to reflect your interests and values can make social media a more uplifting experience.
Another way to reduce the negative impact of social media is by practicing gratitude as you scroll. For example, if you see a friend’s holiday post, take a moment to be thankful for their happiness instead of comparing it to your own situation. This shift in perspective can help combat feelings of jealousy or inadequacy.
Finally, consider replacing social media time with more fulfilling offline activities. Use the extra moments to start a new hobby, read a book, or call a friend. By being intentional about your digital habits, you can reclaim your time and energy, making space for more meaningful experiences during the holiday season.
8. Treat Yourself
The holidays are a perfect time to practice self-care and indulge in small pleasures that bring you joy. Treating yourself doesn’t have to be expensive or elaborate—it’s about showing yourself kindness and appreciation.
Think about what makes you feel good. Maybe it’s enjoying a favorite meal, taking a long bath with relaxing music, or splurging on a little gift for yourself. These moments of self-care can help you recharge and feel more grounded.
You can also create a self-care ritual specifically for the holidays. Light scented candles, cozy up with a blanket and a good book, or try a mindfulness activity like meditation or journaling. Consider setting aside a specific day or evening to pamper yourself—put on your favorite pajamas, make a cup of hot cocoa, and watch a comforting holiday movie.
If you’re on a budget, treating yourself doesn’t have to involve spending money. Take a walk in nature, explore your creativity with a DIY craft project, or spend time doing something you love but rarely make time for, like playing music or baking. These simple pleasures can have a big impact on your mood.
Treating yourself is about prioritizing your own well-being and giving yourself permission to relax and enjoy the little things that make you happy. Remember, it’s not selfish to take time for yourself—it’s necessary for maintaining balance and resilience during the holiday season. When you care for yourself, you’re better equipped to handle the demands of the holidays and find moments of genuine joy.
9. Set Boundaries
The holidays often come with a lot of demands, from family gatherings to work obligations. While it’s natural to want to please others, overcommitting can leave you feeling overwhelmed and drained. Setting boundaries is essential for protecting your mental health and ensuring that you have the energy to enjoy the season.
Start by identifying your non-negotiables—the things that matter most to you. For example, prioritize spending time with close loved ones or setting aside moments for self-care. Once you’ve determined your priorities, you’ll be better equipped to decide what you can say no to.
When setting boundaries, communication is key. Let others know your limits in a kind and respectful way. For example, if you’re unable to attend an event, you might say, “I really appreciate the invitation, but I’ve been feeling a bit overwhelmed and need to take some time for myself.” Being honest about your needs often encourages understanding.
It’s also important to set boundaries with yourself. Avoid overloading your schedule, and don’t feel guilty about stepping back from obligations that don’t bring you joy. For instance, if a holiday tradition feels more stressful than enjoyable, consider modifying or skipping it this year.
If you find it hard to say no, practice with smaller requests or rehearse your responses in advance. Remember that prioritizing your well-being isn’t selfish; it’s necessary for you to show up fully for the moments and people that matter most. By respecting your limits, you’ll create a healthier, more balanced holiday experience.
10. Seek Professional Help if Needed
If your sadness feels overwhelming or persists despite your efforts, it may be time to seek professional support. A therapist or counselor can provide tools and strategies to help you cope with your emotions and navigate the challenges of the holiday season.
Seeking help isn’t a sign of weakness—it’s a proactive step toward healing. Mental health professionals are trained to guide you through difficult times and offer a safe space to explore your feelings. Therapy provides a judgment-free environment where you can express your emotions and gain insight into underlying issues that may be contributing to your sadness.
There are many types of therapy to consider, depending on your needs:
- Cognitive Behavioral Therapy (CBT): Focuses on identifying and changing negative thought patterns that affect your emotions and behaviors. CBT is especially effective for addressing anxiety and depression.
- Dialectical Behavior Therapy (DBT): Helps improve emotional regulation and teaches coping skills for managing stress and interpersonal conflicts. This therapy can be useful for those experiencing intense emotions.
- Talk Therapy (Psychodynamic Therapy): Provides a space to discuss your thoughts and feelings, uncovering past experiences that may influence your current mental state.
- Mindfulness-Based Therapy: Combines traditional therapeutic approaches with mindfulness practices to help you stay present and reduce stress.
- Group Therapy: Offers the opportunity to connect with others facing similar challenges, fostering a sense of community and shared understanding.
If therapy feels daunting, consider starting with a support group or a mental health hotline. Talking to others who share similar experiences can help you feel less alone and more understood. Many communities also offer online therapy options, making it easier to access help from the comfort of your home.
Remember, there’s no shame in asking for help. Taking care of your mental health is just as important as caring for your physical health. By seeking support, you’re giving yourself the gift of healing and growth, which can make a world of difference during the holidays and beyond.
Bonus Ideas to Brighten Your Holidays:
- Watch a funny movie or holiday comedy special. Laughter really is the best medicine.
- Light a candle with a scent you love, like cinnamon or pine, to create a cozy atmosphere.
- Start a creative project, like knitting, painting, or journaling, to channel your emotions into something productive.
- Listen to uplifting music or create a playlist of your favorite feel-good songs.
- Take a mini holiday getaway, even if it’s just a day trip to a nearby town or park.
- Decorate your space, even if it’s simple. Adding twinkling lights or a small holiday decoration can uplift your mood.
- Spend time with pets or consider visiting an animal shelter. Animals can bring immense joy and comfort.
- Bake something delicious—the act of baking can be meditative, and the results are always rewarding.
- Join a holiday-themed class or workshop, like cookie decorating, wreath-making, or yoga.
- Write a letter to your future self, detailing your hopes and dreams for the year ahead.
The holidays don’t have to be perfect to be meaningful. By taking small steps to care for yourself and finding joy in the little things, you can navigate the season with more peace and happiness. Remember, it’s okay to feel how you feel, but you also have the power to make your holidays a bit brighter. You’ve got this!
If You Feel Like Harming Yourself, Please Seek Help
You are not alone, and there are people who care about you and want to help. If you’re feeling overwhelmed, unsafe, or having thoughts of self-harm, please reach out to one of the resources below in your country. They are free, confidential, and available 24/7.
Canada
- Talk Suicide Canada: Call or text 1-833-456-4566
Website: Talk Suicide Canada
Support for those experiencing suicidal thoughts or distress, and their loved ones.
USA
- 988 Suicide & Crisis Lifeline: Dial 988
Website: 988lifeline.org
Provides emotional support to anyone in suicidal crisis or emotional distress.
England (UK)
- Samaritans: Call 116 123
Website: samaritans.org
Available to listen, talk, and help with any emotional struggles you’re facing.
India
- AASRA: Call 91-22-27546669 / 91-22-27546667
Website: Aasra.info
Offers confidential support for people in distress or at risk of suicide.
Europe
- General Europe-wide Support:
- 112: This is the Europe-wide emergency number for urgent situations.
- 116 123: The Samaritans helpline number is available in several European countries.
Country-specific helplines:
- Germany: Telefonseelsorge – Call 0800 111 0 111 or 0800 111 0 222
Website: telefonseelsorge.de - France: SOS Amitié – Call 09 72 39 40 50
Website: sos-amitie.com - Ireland: Samaritans – Call 116 123
Website: samaritans.ie
Australia
- Lifeline Australia: Call 13 11 14
Website: lifeline.org.au
Offers 24/7 support for anyone in emotional distress or at risk of self-harm.