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Older adults having tea or coffee together.Group photo.Older adults on work out bikes waving their hands.

Cooperative Extension Fact Sheet FS1364

Tips to Beat the Holiday Blues

  • Kathleen Cullinen, Family and Community Health Sciences Educator, Ocean County

Although the holidays are often associated with good food, family, and friends, they can also be challenging for many who experience social isolation and loneliness. The Surgeon General of the United States has identified social isolation and loneliness as important public health concerns, increasingly recognized as health risks during and after the COVID-19 pandemic. Loneliness is associated with an increased risk for heart disease, dementia, stroke, anxiety, and depression. In contrast, social connection is associated with increased longevity and better social, emotional, and physical well-being.

What Is the Difference Between Social Isolation and Loneliness?

Although related, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly. One can live alone and not feel lonely or socially isolated, while one can feel lonely being with others. As we age, we are at higher risk for social isolation and loneliness that may result from hearing, vision, and memory loss; disability; decreased mobility; inability to access transportation; and/or the loss of family and friends. The risk of loneliness increases with social isolation.

How Common Is Social Isolation and Loneliness?

In January 2023, the University of Michigan's National Poll on Healthy Aging reported that 34% of older U.S. adults (aged 50–80) reported feeling socially isolated while 37% experienced loneliness. Loneliness affected women more than men and was particularly common among individuals with poorer physical and mental health, those with a health condition or disability that limited daily activities, and those who were unemployed, lived alone, or were aged 50–64 years (compared with 65–80 years).

What Are the Risk Factors for Social Isolation and Loneliness?

Risk factors for social isolation and loneliness include, but are not limited to:

  • Living alone or the inability to leave your home
  • Feeling alone or disconnected from others
  • Recently experiencing a major loss or change
  • Being a caregiver
  • Lacking a sense of purpose

Tips to Decrease or Prevent Social Isolation and Loneliness

Social connections can reduce social isolation and loneliness during the holidays. Some tips to decrease social isolation and loneliness include:

  • Schedule daily time to be in touch with family, friends, or neighbors.
  • Attend events and programs at local community centers or libraries.
  • Engage in online classes, lectures, and faith-based or social groups.
  • Participate in group exercise classes.
  • Volunteer with local organizations.
  • Join a support group if navigating grief due to the loss of a loved one.

Watch this animated video (YouTube video) to learn about tips to help prevent and reduce the impact of social isolation and loneliness.

If your concerns about social isolation and loneliness persist, it is important to seek support. Consulting with a healthcare provider, therapist, or faith-based organization could be helpful. In addition, consider connecting with a local licensed mental health provider (psychologytoday.com). National resources are listed below.

What Is Depression?

Depression is a significant mood disorder that can impact your feelings, behavior, and thoughts. Clinical depression is not an inevitable aspect of aging. In fact, research indicates that many older adults report being satisfied with their lives, even though they may face more health challenges than younger individuals. However, those who have experienced depression earlier in life may be at a higher risk of encountering it again as they age.

There are several types of depression that older adults may experience:

  • Major Depressive Disorder – includes symptoms lasting at least two weeks that interfere with a person's ability to perform daily tasks
  • Persistent Depressive Disorder (Dysthymia) – a depressed mood that lasts more than two years, but the person may still be able to perform daily tasks, unlike someone with Major Depressive Disorder
  • Substance/Medication-Induced Depressive Disorder – depression related to the use of substances, like alcohol or pain medication
  • Depressive Disorder Due to A Medical Condition – depression related to a separate illness, like heart disease or multiple sclerosis.

Other forms of depression include psychotic depression, postmenopausal depression, and seasonal affective disorder. Detailed descriptions of the different types of depression are provided by the National Institute of Mental Health.

What Are the Signs and Symptoms of Depression?

  • Persistent sad, anxious, or "empty" mood
  • Feelings of hopelessness, guilt, worthlessness, or helplessness
  • Irritability, restlessness, or having trouble sitting still
  • Loss of interest in once pleasurable activities, including sex
  • Decreased energy or fatigue
  • Moving or talking more slowly
  • Difficulty concentrating, remembering, or making decisions
  • Difficulty sleeping, waking up too early in the morning, or oversleeping
  • Eating more or less than usual, usually with unplanned weight gain or loss
  • Thoughts of death or suicide

Don't ignore the warning signs, especially if one or more last for more than two weeks. If left untreated, serious depression may lead to death by suicide.

Four Key Points About Depression and Older Adults

  1. Depression can be treated.
    It's important to see help early on.
     
  2. Signs and symptoms of depression vary.
    For some older adults with depression, sadness may not be their main symptom.
     
  3. Friends and family can help offer support.
    They can help watch for symptoms and encourage treatment.
  4. Living a healthy lifestyle can help reduce feelings of depression.
    This may include eating a balanced diet and being physically active.

    Visit nia.nih.gov/depression to learn more.

Contact Someone If You Need Help

If you are thinking about harming yourself, call 911 or go to a hospital emergency room to get immediate help.

Call the 24-hour 988 Suicide & Crisis Lifeline at 988 or 800-273-TALK (800-273-8255). For TTY, use your preferred relay service or dial 711 and then 988.

What Are the Risk Factors for Depression?

Various factors can contribute to the risk of developing depression. For some individuals, alterations in brain chemistry can influence mood and lead to depressive symptoms. Others might find themselves struggling with depression following significant life changes, such as receiving a serious medical diagnosis or experiencing the loss of a loved one. Additionally, people facing high levels of stress, particularly caregivers of those with serious illnesses or disabilities, may also experience depressive feelings. In some cases, individuals may feel depressed without any obvious cause.

Studies indicate that while these factors are associated with an increased risk of depression, they do not directly cause the condition:

It's important to recognize that depression is serious, but effective treatments are available. Most people see improvements with appropriate care. Options such as therapy, medication, or other treatments can be beneficial. No one has to endure this alone—support and treatment are available. If you suspect you may be experiencing depression, consult your doctor.


 

For More Information About Loneliness and Social Isolation


 

For More Information About Depression


 

References


 

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March 2025

 

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