Finding Solace in Solitude: Coping with Loneliness During the Holidays

By: Dr. Lateefah Watford, Kaiser Permanente Georgia psychiatrist

The holidays are often portrayed as a time of joy, connection and celebration. Yet for many, this season magnifies feelings of isolation. Loneliness is more than an emotional experience—it can have profound effects on physical and mental health. Research shows chronic loneliness triggers heightened stress hormone levels, which can strain the body in significant ways. This prolonged stress contributes to a higher likelihood of developing heart disease, stroke, depression, anxiety, and cognitive decline. It also weakens the immune system, making individuals more susceptible to illnesses. In the long term, the health impact of lacking meaningful social connections is comparable to risks associated with smoking or obesity.

In cities like Atlanta, where living alone is increasingly common, these health risks are especially relevant. The Chamber of Commerce recently ranked Atlanta as one of the loneliest cities in the nation, with 24% of men and 29.3% of women living alone—a figure that has grown by 7% in the past year. Yet loneliness transcends urban and rural divides. According to a poll conducted earlier this year by the American Psychiatric Association, 1 in 3 Americans reported feeling lonely at least once a week over the past year.

Loneliness may feel inescapable during the holidays, but it doesn’t have to define your season. With intentional steps, solitude can be transformed into an opportunity for self-care and renewal.

Acknowledge Your Feelings

The first step in addressing loneliness is to recognize and accept your emotions. Feeling sad or disconnected during the holidays is normal, but suppressing these feelings can make them more overwhelming. Take time to sit with your emotions and reflect on their causes - whether it’s missing loved ones, nostalgia for past traditions, or unmet expectations.

Journaling is a powerful tool for processing your feelings, offering a safe space for self-expression. If writing isn’t for you, consider reaching out to someone you trust. A heartfelt conversation can provide both validation and comfort, reminding you that you’re not alone in your struggles.

Reframe Solitude as an Opportunity

Loneliness can feel like an empty space, but it can also serve as a blank canvas for new experiences. Use this time to reconnect with your passions or explore new ones. Engage in activities that bring you joy, such as learning a new recipe, crafting or immersing yourself in a good book.

Consider creating new traditions, such as volunteering in your community. Volunteer opportunities can provide a sense of purpose or get out and explore Georgia’s beautiful natural landscapes. From the Chattahoochee River trails or the Amicalola Falls to the beautiful shores of Savannah, Georgia’s natural beauty offers peaceful environments for self-reflection and renewal.

Connect by Reaching Out

Human connection doesn’t always require grand gestures. Sometimes, a simple text or phone call can rekindle a sense of belonging. If reaching out feels difficult, consider attending local events or support groups where you can meet others who share similar experiences.

Georgia’s vibrant communities offer numerous opportunities for connection - holiday markets, group activities at local libraries or church or smaller intimate gatherings are all places where meaningful relationships can form. By seeking out these moments, you can remind yourself that many people share similar feelings of isolation during the holidays.

Practice Self-Compassion

The holidays often bring heightened self-criticism, especially when comparing your situation to others. Counteract this by treating yourself with kindness. Practicing self-compassion also involves challenging negative self-talk. Instead of dwelling on what’s missing, focus on what you can create for yourself.

Engage in small acts of self-care, such as enjoying a favorite meal, watching a beloved movie or practicing mindfulness techniques. Kindness toward your own emotions fosters resilience, making it easier to navigate this season with a sense of calm and hope.

Seek Professional Help if Needed

If loneliness becomes overwhelming, consider seeking support from a mental health professional. Therapy can provide a safe space to process your feelings and develop strategies for coping.

In Georgia, resources like the Georgia Crisis and Access Line (GCAL) offer immediate assistance and connections to counselors. Telehealth is also another opportunity, ensuring access no matter where you live. Taking this step is not a sign of weakness but an act of strength and self-care.

Whether you’re surrounded by the energy of a vibrant urban environment or tucked in the beauty of rural Georgia, loneliness is a shared human experience. While it may feel amplified during the holidays, it doesn’t have to overshadow the season. By reframing solitude as an opportunity for growth and practicing self-care, you can find meaning and revitalization. The holidays can still be a time of joy - not in the absence of solitude, but through embracing it as a chance to rediscover yourself.