Managing Holiday Stress and Loneliness for Retirees

Seniors often feel abandoned during the holidays due to geographic distance, loss of friends, chronic health conditions or being homebound – factors which exacerbate feelings of isolation and loneliness.

Prioritizing self-care, getting sufficient rest, and engaging in healthy activities such as exercise are proven ways to manage stress and mood fluctuations. Take time for connecting virtually with friends and family; or join an online storytelling community, jigsaw puzzle group, or book club.

1. Reach Out

Seniors often associate holidays with memories of loved ones that have passed away or live far away, or with feelings of isolation and loss. Chronic health conditions or physical limitations can make attending holiday gatherings challenging for some individuals.

Those experiencing depression or loneliness during the holidays should be given ample consideration and given ample support from family, friends, and others around them. Be patient with them while seeking information about these conditions to better understand what their friend or family member is going through and respond appropriately.

Have an open line of communication can help seniors cope with holiday stress and isolation more easily. Encourage your loved one to reach out via phone or email, and plan on regularly checking-in during December if you cannot meet in person; video calls can also provide a great means of connection.

Holiday events hosted by community and religious organizations provide seniors a wonderful way to stay connected, providing something to look forward to and feeling like part of something larger. By participating, they may feel connected and gain something from participating.

Volunteering, such as visiting a food bank or local shelter or grocery shopping for those in need, is an effective way to combat loneliness by flooding the brain with feel-good hormones like oxytocin. Seniors and their caretakers can practice simple acts of kindness like holding the door open for strangers or sending a handwritten letter – activities which have proven very successful at relieving tension among senior populations.

Maintaining healthy habits such as getting enough rest and eating well can help relieve holiday-related anxiety. Exercise can also provide much-needed stress relief. Engaging in regular activities, like stretching or chair exercises through SilverSneakers classes, can keep seniors physically and socially active as well as provide them with a sense of achievement and fulfillment.

2. Create New Traditions

Many seniors experience feelings of isolation around the holidays due to health or mobility issues, distance from loved ones or death of close relatives. It’s important to recognize this can be an especially trying time for older adults; having a support network and rediscovering old traditions may help alleviate holiday stress and loneliness.

This season can be particularly trying for those living alone due to COVID-19, cancelled events and lack of personal visits with loved ones. While reaching out is great, encouraging older adults to prioritize themselves first can make an enormous difference in terms of mood and combatting loneliness. Prioritizing sleep and physical activity will have positive impacts as will encouraging a healthy diet and engaging in activities they enjoy can bring greater happiness than reaching out alone.

Loneliness during the holidays may be caused by various factors, including spending too much money, making an attempt to create the ideal holiday experience, feeling pressure from family to visit them all, being alone due to health or mobility issues and missing loved ones who have left us. Though these difficulties persist year-round, they become especially evident during this time due to seasonal depression, Seasonal Affective Disorder or feelings of grief and loss that surface at this time of year.

Making new holiday traditions or small rituals, even small ones, can bring comfort and create a sense of connection with loved ones. Examples may include watching a favorite holiday movie, baking cookies or decorating. Pets also provide companionship and socialization.

Reaching out to friends or loved ones who feel alone during the holidays can be both easy and heartwarming. A visit, phone call or video chat could go a long way toward brightening their day and improving their spirits. Another simple but meaningful gesture would be donating cards for distribution among nursing home patients or senior care facilities – adding your personal note can make an enormous difference for someone feeling isolated during this season!

3. Find Something to Do

Many older adults experience mixed emotions around the holidays, which is typically perceived as a time of joy and connection. Unfortunately, for some this can be magnified during this period due to estrangement from family, stress or loneliness; others might find living alone harder to connect and the COVID-19 pandemic making attending events or visiting family and friends more challenging than expected.

Seniors experiencing stress and loneliness need to take measures to manage these issues, particularly at this time of year. A therapist can assist by helping identify negative thought patterns and replacing them with those that promote more positive emotions, teaching mindfulness techniques like deep breathing exercises or exercise that will assist with holiday stress management.

The holidays offer us an opportunity to connect with others. Try writing letters or sending e-cards to family and friends, calling old acquaintances or setting up video chat sessions with those you would like to connect with; or decorate your home to bring out the spirit of this season.

Those able to can also volunteer and give back to the community to combat feelings of loneliness. Joining soup kitchens, animal shelters or grocery shopping for neighbors who cannot do it themselves can give back while lifting your mood and reminding you how much there is to be grateful for.

One way to combat holiday blues is by cutting back on alcohol and other substances that can trigger depressive episodes during this season. For heart health purposes and to limit holiday stress, experts advise keeping drinks to one per day for women and two for men.

Holidays can make it challenging to balance family, work and other commitments. Prioritize your needs, set limits with loved ones and voice what matters to you most. Additionally, trying new activities such as doing kind acts for others (studies have demonstrated this) can increase mood levels and deepen relationships – such as surprising your partner with coffee in the morning or holding open doors behind you can all make a difference in how we experience our days.

4. Deep Breathing

Holiday stress often stems from multiple causes. From overcrowded events to travel delays or challenging family dynamics, it’s essential that we understand what causes anxiety in us so we can effectively manage it. If large gatherings or family conversations tend to raise your anxiety levels, try politely declining invitations and shifting conversation towards more neutral topics. If excessive eating or drinking saps your energy, cut back on high-stress foods while supplementing with mood-enhancing vitamins and minerals such as omega-3 fatty acids found in salmon, walnuts, flaxseeds), magnesium (found in leafy green vegetables, almonds and dark chocolate), and Vitamin D (found in eggs, mushrooms, fish fortified milk or dietary supplements).

Loneliness can increase during the holidays due to reduced sunlight and busy social schedules, so scheduling regular virtual or in-person catch-ups with friends and neighbors can help alleviate feelings of isolation. Consider joining a hobby group or community event where you’ll meet like-minded individuals while creating lasting connections.

Meditation, mindfulness and deep breathing techniques can all help bring about mental relaxation. Apps such as Calm and Headspace offer guidance through daily practices designed to promote mental well-being and combat feelings of loneliness.

Another way to maintain a healthy mindset is through regular physical activity, according to studies that demonstrate its beneficial effects. Exercise has been found to boost mood and reduce stress levels; furthermore, eating healthily may reduce inflammation while increasing serotonin production.

At this time of year, it’s normal to experience stress and sadness; however, if these negative emotions begin to impair your ability to function or compromise the quality of life, professional help should be sought immediately. Signs that may signal this include missing work due to feelings of anxiety or stress, having frequent arguments with spouse or spending beyond means — these could all be signs it’s time to see a therapist.