The holiday season is often associated with fellowship, celebration and time with family and friends. However, for many people, this time of year can also bring feelings of loneliness—whether from social isolation or feeling disconnected even in the presence of others, even during holiday gatherings or seasonal celebrations. If this sounds familiar, you’re not alone.
Loneliness has been shown to be associated with an increased risk of suicide and may be an important predictor of suicidal thoughts, attempts, and even death. In both older and younger adults, social isolation can also contribute to mental health challenges such as depression and anxiety.
The good news is that there are steps people can take to help manage feelings of loneliness, as well as actions friends, families and communities can take to offer meaningful support.
One way to reduce the risk of suicide is through social connection. Humans thrive on social connection. Feeling lonely or socially isolated can increase your risk of mental health concerns, suicide and chronic illness.
The holiday season serves as an opportunity to connect with others, family and friends that can carry over into the new year.
If you feel lonely or socially isolated, know that it’s more common than you think. According to the Centers for Disease Control and Prevention, One in three adults report feeling lonelyand more than half of teenagers said they don’t have the emotional and social support they need (PDF | 459 KB). One in four adults aged 65 and over are socially isolatedwhich increases the risk of serious health conditions or hospitalization. Although loneliness is common, it is also manageable. Small, intentional steps can enhance your sense of connection and well-being.
Tips to improve connection and reduce isolation and loneliness
Social connection can improve stress, health and general well-being. Carve out time in your routine to stay in touch with family and friends, cultivate new connections, and deepen casual relationships. Here are some tips to stay connectedas well as taking care of your mental and physical health and helping others. If you notice someone experiencing loneliness or becoming increasingly isolated, the advice, resources and helplines provided below can help you as a basis for providing meaningful support.
Focus your interests on fuel connections. Connect with those who share similar interests to create a sense of belonging. Join a club that matches your interests, such as crafts, book clubs, gardening, or fitness groups such as yoga and cycling. Volunteering with local organizations can be a great way to make connections in your community.
Use technology intentionally to stay connected. Have weekly phone or video calls with loved ones. Participate in virtual programming from places of worship, your local library and community center. Join and participate in online communities that support, uplift, and affirm who you are in healthy ways.
Show compassion and be a lifeline for others. Stay connected by following friends or loved ones to see how they’re doing. This type of contact can increase feelings of connection and show your continued support.
Take care of your body. A healthy lifestyle that includes regular exercise, such as going for a walk with a friend. Healthy eating and adequate sleep are fundamental to physical and mental well-being. Alcohol can also deepen feelings of loneliness and depression and even increase the risk of suicide. Cutting back—or choosing not to drink—can make a real difference to your health and emotional well-being. Taking care of your body is great for boosting mood and increasing your ability to cope with stress. Being physically active, eating well and making sleep a priority can help reduce your risk of disease and prevent chronic disease.
Take a break. Taking intentional breaks from work or challenging tasks is important for boosting overall health. Engage in activities that promote relaxation and well-being, such as deep breathing, grounding meditation, stretching, listening to music, or light physical activity. Even 5 minutes can help.
Seek support for yourself. If you feel disconnected, alone or stressed, remember that you are not alone. Talk about your feelings with others. Seek support from friends, family, peers with lived experience, trusted organizations, clergy, or others in your faith community. Get services from a professional. talk to a health care provider about your feelings and needs. Use resources like SAMHSA’s findsupport.gov to locate mental health support for you or a loved one, or findtreatment.gov for treatment services in your community.
Support someone who may be feeling lonely. If you notice someone becoming isolated or isolated, reaching out can make a big difference. Regularly checking in with a text or call, offering specific invitations, and listening without judgment can help them feel seen and supported. Encourage them to talk about how they feel and share helpful resources if they need extra support.
Learn how to talk about mental health. Educate yourself and others about mental health, substance use disorders, and suicide prevention. Learn the warning signs and risk factors, steps you can take and how to support someone in danger or crisis.
Contact 988 Suicide & Crisis Lifeline. If you or someone you know is in crisis, text or call 988 or chat 988Lifeline.org for help 24 hours a day, seven days a week, 365 days a year.
There is help. There is hope. Someone cares.
Reaching out and making connections can help you and those you care about. Working together, we can make a difference.
