The holiday season can be difficult for many of us. With the emphasis on joy and togetherness, people who are far from family, have lost loved ones, or lack social support may experience loneliness and isolation more intensely at this time of year. Here are some practical, emotionally grounded coping strategies for getting through the holiday season.
Lower the pressure: You don’t have to meet cultural or family expectations.
- Give yourself permission to keep things simple.
- Say no to events that drain you.
- Redefine what the holiday “should” look like for you.
Create small moments of comfort: Find tiny, manageable things that soothe you. Small rituals can anchor you when everything else feels chaotic:
- A warm drink
- A favorite blanket
- A walk at dusk
- Listening to calming music
- Lighting a candle
Set emotional boundaries: If certain gatherings or conversations are stressful:
- Limit how long you stay.
- Plan an exit strategy.
- Have a supportive friend you can check in with.
- Remind yourself you don’t have to absorb other people’s moods.
Stay connected in ways that feel safe: Connection often helps—but it doesn’t have to be big or draining:
- Send a message to someone you trust.
- Join a low-pressure online group or event.
- Reach out to one person rather than many.
- If you’re grieving, consider connecting with others who understand your loss.
Honor your feelings instead of fighting them: It’s okay if you’re not cheerful.
- Let yourself feel sad, tired, irritated, or numb.
- Journaling or talking to someone you trust can help.
- Remember: feelings pass; they don’t define the entire season.
Plan for tough moments: If you know certain days or events are going to hit hard:
- Make a plan for how you’ll care for yourself before and after.
- Have distractions or comforts ready (movie, bath, a walk, a friend on call).
- Schedule downtime around obligations.
Notice your body’s needs: Stress hits the body first.
- Try to get some sunlight each day.
- Eat regularly.
- Move your body gently (stretching counts).
- If you drink alcohol, stay mindful—it can intensify low moods.
Create new traditions (or skip them entirely): You’re allowed to rewrite the holidays.
- Start a new ritual that supports you: a solo meal, volunteering, a quiet night, a favorite movie marathon.
- If traditions feel painful or exhausting, you can pause them this year.
Ask for help if you need it: Support can come from:
- A therapist
- A trusted friend
- A support group
- Crisis resources if you’re feeling overwhelmed
You don’t have to handle it all alone.
