Feeling lonely? 4 ways to combat loneliness this season

First off, let’s set the record straight – loneliness isn’t the same as being on our own. We can all be around people and still feel lonely. And vice versa.

According to a study, the definition of loneliness is the perception – or state of mind – of being alone, as well as having few social interactions.

And it’s a growing epidemic across most developed countries. A recent report shows Gen Z to be the loneliest generation and the turning of seasons only seems to make it worse. In the UK alone, four million people feel lonely during the winter months.

In fact, research shows that 2.3 million Brits wish for someone to spend the holidays with and around 1.6 million find Christmas Day the hardest day of the year.

Not only that, but loneliness cannot just take its toll on our mental health, but our physical health too.

Here are four ways you can combat loneliness this season, or support those around you who may be feeling it.

Reach out and reconnect

As the old saying goes ‘it’s quality, not quantity’. Loneliness isn’t just about the amount of people you know, it's more about the quality of the connections that you have.

Research reveals that people with positive relationships are more likely to live happier and healthier lives.

So, if you're struggling and feeling isolated, despite being surrounded by many people, taking small steps to reconnect with others can be a great way to strengthen bonds.

“Opening up to someone you trust can deepen connections”

Yetunde Bankole, Vitality's Health and Wellbeing Lead

“This helps them to understand what you’re experiencing and provide the emotional support that you need.”

Whether it’s as simple as sending a text message, a phone call, or organising a catch-up, meaningful interactions matter.

“Slowing down and carving out time for genuine, unrushed conversations can make those moments feel that much more special,” Bankole adds.

Also, organisations such as Age UK offer friendship telephone services and community volunteer initiatives to support you and help foster connections.

It may be a surprise for us to learn that a friend, colleague, or loved one feels this way. So, if someone you know is feeling lonely, make sure you check-in with them, be kind and listen without judgement.

Create new traditions

If traditional celebrations aren’t going to resonate this year, why not create your own?

Starting new traditions can give you something to look forward to each year and ensure they align to your needs. This could be anything from a cozy movie marathon, baking sweet treats or inviting friends around for a games night.

“Taking up a new hobby or revisiting an old one can also help combat loneliness,” explains Bankole. This gives you an opportunity to try something new and to meet people with shared interests.

However, it’s important to remember to go at your own pace and choose an activity that’s in an environment that you find comfortable, says Bankole.

Focus on giving

There’s something magical about giving back, especially during this time of year.

For those most vulnerable, who can feel lonely at this time of year, receiving some extra kindness and a helping hand can truly create a lasting impact on their lives. Plus, did you know that it’s also good for our health?

Studies confirm that volunteering contributes to better physical and mental health.

“Helping others supports our mental wellbeing”

Yetunde Bankole, Vitality's Health and Wellbeing Lead

Volunteering during the festive season not only brings joy to others but improves our mood and sense of purpose.

Local charities, shelters, or food banks are often looking for an extra pair of hands.

Whether it’s delivering meals or spending time having conversations with those seeking aid, these acts of kindness create a sense of belonging while lifting spirits.

Practise gratitude and mindfulness

The fast-paced nature of our daily lives can often lead us to overlook the simple delights of the season.

We know it can be hard to feel gratitude when feeling lonely, but some of the ways to combat loneliness and put yourself back in control is by practicing gratitude for what we do have, as well as mindfulness.

Mindfulness and gratitude have been shown to have a host of benefits that encourage us to slow down and appreciate the small things, including:

• Improved sleep
• Coping better with negative thoughts
• Relieved stress and anxiety
• Strengthened relationships
• Understanding our emotions better
• Increased happiness

“Mindfulness allows us to pause, reflect on our social interactions and support our wellbeing, while gratitude can have a positive effect as it reframes our perspective and helps break patterns of negative thinking,” explains Bankole.

To get started, try keeping a gratitude journal and setting aside time to jot down three things you’re thankful for each day.

Also, take a moment to notice everyday things that we might usually miss, like the feeling of the wind on our face, or the taste and textures of the food we eat. Apps like Headspace also offer guided meditations and breathing exercises that make these practises easily accessible and impactful in boosting your mental health.

The festive season can feel daunting for those experiencing loneliness, but it’s also an opportunity to nurture yourself and build connections.

If you are experiencing it, remember, loneliness is a shared experience – millions are navigating this alongside you. With small steps you can combat loneliness, feel more connected and keep your sparkle during what can be a challenging time of year for many of us.