Some people spend Christmas alone, others feel disconnected even when surrounded by people, and many find the pressure to be happy difficult.
If you’re feeling lonely at Christmas – whether you’re grieving, socially isolated, separated from family, or simply feeling low – you are not alone, and support is available.
This guide offers practical advice on how to cope with loneliness at Christmas.
Why Christmas can be difficult for many people
Although TV and social media can show polished celebrations, the festive season can also highlight:
- Distance from family or friends
- Bereavement
- Mental health struggles
- Relationship breakdowns
- Money worries or stress
- A simple sense of not fitting in
Understanding this can help decrease shame – loneliness is a human experience, not a personal failure.
Tips to help deal with loneliness at Christmas
1. Remember you’re not the only one feeling lonely
People of all ages spend Christmas alone or feel isolated during the holidays.
Knowing this can reduce stigma and help you reach out for support when you need it.
2. Stay connected
Even small moments of connection can make a big difference. Try:
- A phone or video call with a friend or family
- Sending Christmas cards or a kind message
- Joining virtual Christmas events or online support groups
- Visiting a local library, community centre or church for festive activities
Even a 5 minute chat can help ease seasonal sadness.
3. Create your own Christmas traditions
If traditional celebrations feel difficult, create new rituals that bring comfort or joy. These don’t need to involve others – there’s no pressure or expectations.
Ideas include:
- Watching a favourite film
- Cooking or treating yourself to a special meal
- Going for a winter walk
- Starting a gratitude or reflection journal
- Volunteering for a charity
4. Plan ahead for the day itself
Planning can reduce stress. Try:
- Having a list of activities – books, movies, games, a bath
- Scheduling phone calls with a friend or family in advance
- Preparing a “comfort kit” – snacks, music, mindfulness tools
- Deciding where you want to spend Christmas alone – at home, in nature, or with a support group
Being intentional helps you feel more in control.
5. Try community or volunteering activities
Supporting others can provide purpose, structure and connection.
Options may include:
- Helping at a community meal or food bank
- Supporting a charity appeal
- Checking in on a neighbour
- Joining in local craft, choir, or coffee mornings
6. Get outdoors to boost your mood
Nature can reduce anxiety, lower stress and help ease loneliness. Try:
- Taking a festive walk: Notice the sounds, smells and colours of winter such as the crunch of leaves, the feeling of the cold air, or the Christmas lights.
- Try a “nature reset” moment: Pause outside for a few breaths. Focus on three things you can see, two you can hear and one you can feel.
- Explore seasonal activities: Outdoor Christmas markets, light trails, or community events can provide gentle social contact without pressure to participate fully.
- Bring nature indoors if going out is difficult: Seasonal plants, fairy lights, candles, or nature sounds can help create a calming, comforting environment at home.
Fresh air and natural light help to support mental wellbeing during winter.
7. Limit social media
Comparing your life to someone else’s highlight reel can worsen Christmas blues.
Try:
- Reducing scrolling time
- Muting or unfollowing triggering accounts temporarily
- Prioritising offline moments
Your Christmas does not need to look like anyone else’s.
8. Express how you feel
Talking about loneliness can help ease it. You could:
- Confide in someone you trust
- Join a peer support group
- Write in a journal
- Speak to a mental health professional
9. Be kind to yourself
Christmas can be emotionally complex. You do not have to “perform Christmas happiness.”
Allow yourself to:
- Rest without guilt
- Acknowledge your emotions
- Celebrate small achievements
UK charities offering support if you’re lonely
If you need extra help, several organisations can offer support:
- Samaritans – 24/7 emotional support
- Mind – mental health resources and local groups
- Age UK – telephone friendship services
- The Silver Line – support for older adults
- Local community hubs and churches often host Christmas meals
If you’re supporting someone who’s lonely
- Reach out regularly – even with small check-ins
- Invite, but don’t pressure, them to join activities
- Offer practical help – lifts, meals or help cooking
- Listen without trying to “fix” their feelings
- Encourage them to seek professional support if needed
This guide has been reviewed by Dr Erica De Lange, PhD – Regional Director of Psychology (London and South)
Dr Erica de Lange is a Consultant Clinical Psychologist with more than 20 years’ experience across secure forensic services, PICUs, personality disorder services and community mental health.