The holiday season is often described as “the most wonderful time of the year,” but for many older adults, it can also bring unique challenges. Whether it’s the stress of travel, the absence of loved ones, or the quiet that settles after the festivities, it’s completely normal to feel a mix of emotions during this time.
Here are some practical ways to nurture your mental and emotional well-being throughout the holidays.
Stay Connected — In Whatever Way Works for You
Loneliness can creep in more easily during the holidays, especially if family or friends live far away. Even if you can’t be there in person, regular phone calls, video chats, or even sending voice notes can bridge the distance.
If technology feels tricky, ask a friend, neighbor, or family member to help set it up. Many community centers and libraries now offer short classes on using smartphones or video calls — take advantage of them!
Create Meaningful Traditions
Traditions don’t have to be grand or complicated. Maybe it’s baking an old family recipe, watching a favorite movie, lighting candles each evening, attending a church service, or volunteering at a local charity.
Meaning and purpose are powerful mood boosters — even small rituals can make the holidays feel special.
Move Your Body (and Get Outside When You Can)
Physical activity is one of the best gifts you can give your mind. A brisk walk, gentle stretching, or chair yoga can ease tension and boost your mood.
When the weather permits, step outside and breathe in the fresh air. Natural light and even short walks can reduce feelings of sadness or sluggishness.
Be Kind to Yourself and Lower the Pressure
The holidays can stir up old memories and expectations. Maybe this year looks different – and that’s okay.
Give yourself permission to simplify. You don’t have to host, decorate, or attend every event. Focus on what truly brings you joy, not what you “should” do. Intentionally set aside time for yourself and activities that you enjoy and that help you recharge.
Be comfortable saying “no” to over-commitment and limit time with people who cause stress. You can also communicate your intentions to family and friends early on.
Practice Gratitude and Mindfulness
Each day, take a few moments to notice something you’re thankful for — a warm cup of tea, a kind word, a beautiful winter sky.
You can also try short mindfulness exercises or breathing techniques. Even five minutes of quiet reflection can calm the mind and reduce holiday stress.
Reach Out If You’re Struggling
It’s brave to ask for help when things feel overwhelming. Many people experience increased sadness or anxiety around the holidays — you’re not alone.
Talk with your doctor, a counselor, or a trusted friend. Community centers, senior services, and faith organizations often have support groups or friendly visitors available this time of year.
Give Back
Giving your time to a charitable cause can be fulfilling and provide a sense of purpose. Write cards to friends or neighbors, donate to a food drive, or volunteer your time.
Final Thought
The holidays can be beautiful, but they don’t have to be perfect. Set realistic expectations: Acknowledge that holiday perfection is a myth and that it’s normal to feel a mix of emotions. The most important gift you can give yourself is care — for your body, your mind, and your heart. Take things one day at a time, stay connected, and remember that your presence, just as you are, is enough.
