Loneliness affects many people during the Christmas season, including those who are surrounded by family, attending social events, or spending the period alone. The cultural emphasis on togetherness and celebration can intensify feelings of disconnection across the UK.

Data from the Campaign to End Loneliness shows that 45% of adults in England feel lonely occasionally, sometimes or often, which equates to around 25 million people. Figures from the Office for National Statistics indicate that around one in four adults feel lonely some of the time or often, with younger adults more affected. Research from mental health charity Mind also suggests that a third of people feel too embarrassed to tell anyone they are lonely at Christmas.

Chartered psychologist Dr Katy James, mental health clinical director at Vita Health Group, said: “It’s important to remember that loneliness doesn’t just come from being alone, it can also stem from feeling unseen or misunderstood. The holidays can magnify that sense of disconnection, but small, intentional steps can make a big difference.”

Dr James shared five practical approaches that may help ease loneliness during the Christmas season.

1. Know your triggers. Social media can intensify loneliness, particularly when it presents idealised versions of Christmas. If scrolling leaves you feeling worse, reducing time online or taking a short break may help. Replacing screen time with calming or grounding activities can support emotional balance.
2. Reflect on what you want from Christmas. Being honest about personal needs can help shape a more manageable festive period. For some people this may involve socialising, while for others it may mean spending time alone. Planning Christmas around personal preferences rather than expectations or tradition can reduce pressure.
3. Find comfort in familiar voices. Connection does not always require conversation. Listening to a familiar podcast host, audiobook narrator, or radio presenter can offer a sense of companionship during quieter moments.
4. Engage with your local community. Volunteering or offering small acts of help can reduce feelings of isolation. Supporting a local charity, community centre, or food bank may foster a sense of purpose and belonging.
5. Seek professional support when needed. If loneliness feels overwhelming or persistent, professional help is available. Speaking to a GP or accessing NHS talking therapies can provide structured support during a difficult period.

Dr James added: “There’s no ‘right’ way to do Christmas. By being kind to yourself, setting realistic expectations, and staying connected in ways that feel meaningful, it’s possible to find moments of comfort and joy, even at a time that can feel incredibly difficult.”

The guidance reflects a broader consensus among mental health professionals that self compassion, realistic expectations, and intentional forms of connection can help reduce the impact of loneliness during the Christmas season.