Facing Loneliness and Grief During the Holiday Season

As the holiday season approaches, many experience a flurry of excitement while planning gatherings, celebrations, and moments of connection with friends and family. This can be a very rich and joyful time of year. For approximately 36% of adults, however, according to a recent national survey (Experience Camps/Harris Poll, 2021), the holidays bring reminders of grief and loss of loved ones, feelings of loneliness and isolation, and, for some, the long felt absence of “normal” family and tradition.

For them, this time of year can feel heavy and empty. Yet it doesn’t have to remain that way: creating meaningful connections and authentic rituals can offer healing comfort. 

Loneliness and grief aren’t just emotional experiences; they affect the body in profound ways. Research shows that chronic loneliness increases the risk of premature death at rates comparable to smoking 15 cigarettes per day. Social isolation is linked to higher levels of inflammation, weakened immune functioning, disrupted sleep, and reduced resiliency.

People who feel socially disconnected are nearly 50% more likely to experience depression, and those living with grief often report heightened stress and difficulty regulating their nervous system. These impacts remind us that creating connection and meaningful ritual is not only comforting, but also essential for our health and emotional well-being. 

There are many gentle ways to soften loneliness and rebuild a sense of connection during the holidays. Small acts of reaching out, like sending a postcard to someone you’ve lost touch with, can reopen meaningful bonds and remind you both that you are not alone. It can also be healing to consider who in your life might be feeling isolated and offer a simple gesture of care. Personal rituals, such as practicing forgiveness toward yourself or others, can create emotional space and help release long-held tension. You might also choose to create new holiday traditions by volunteering, donating, sharing your talents, or finding ways to bring light to someone else’s season. And tending to your own well-being matters just as much: scheduling a checkup, joining a support group, beginning therapy, or starting a gentle new routine can all support your health and help you feel more grounded during a difficult time. 

Sometimes, finding a community of others who understand what you are going through can help to ease isolation. West Salem has several organizations that offer free resources for people experiencing grief and bereavement. Willamette Vital Health hosts several groups for adults as well as for families with children, including drop-in groups that use creative expression and peer-lead discussion, with events specifically geared to the holiday season. Salem Health offers a wide range of support groups, including those focused on grief and loss. Contact these organizations directly, or visit their websites for current information. 

From my heart to yours, I wish you a season of peace and the spaciousness to let your feelings speak their truth. May you find the connection and healing you seek. 

If this season feels heavy, or if you find yourself struggling with thoughts of hopelessness or wanting to give up, please reach out for help. You are not alone, and support is available right now. In the U.S., you can call or text 988 to reach the Suicide and Crisis Lifeline, 24 hours a day. If you live outside the U.S. visit find a helpline.com to locate international resources and caring support near you.