The holidays can be emotionally difficult for many people. Here is a 'prescription' to help navigate the season ahead.

Teens and older adults are more likely to
face holiday loneliness. (Unsplash photo)

The holidays can be a source of good family times and celebration, but for many people the season is marked by severe loneliness and depression. With some inspiration from the U.S. Surgeon General's 5-for-5 connection challenge, Dr. Trisha Pasricha gives her 5-step "prescription to combat loneliness during the holidays" in her medical opinion for The Washington Post. "Even if you don’t feel lonely, try this challenge. You may be surprised by how much closer to others these small acts bring you over the next five days." To get readers started, the first three are shared below.

Day 1: Reach out to a former teacher or mentor and thank them.
I was recently at a wedding reflecting with others about all the teachers, friends and colleagues who have no idea how much they meant to us. Would they find it strange that we messaged them simply to express gratitude? I called my high school French teacher. She was as delighted as she was delightful. I found out she had retired but still loved to volunteer at my old school. She couldn't believe I was a physician. Today, thank someone. . . .and tell them how they influenced your life for the better.

Day 2: Join a group activity.
Whether you go into it with a friend or alone, sign up for a group activity to do for a few weeks. Get a ClassPass for aqua aerobics, plan a month of yoga in the park, or find a neighborhood book club. Choose something that gets you outside the house for part of your day. And if you're debating what to give someone this holiday, consider gifting an activity you'll do with them. It opens the door to a new community and is more valuable than any pair of cozy socks.

Day 3: Call a relative or friend you haven't spoken to in a while.
On my last birthday, a widowed uncle I've honestly never had much contact with called out of the blue to wish me happy birthday. It became one of the loveliest conversations I had that day as he asked all about my kids, and I learned he had an adorable new dog. Now, he and I text every month. Today, think about someone you've drifted away from and wish them a happy holiday season. 

Read Dr. Pasricha's full prescription here.

Another item to keep in mind: The people at greatest risk of loneliness are adolescents and older adults, those with poor physical or mental health, people living alone and single parents. Seek help if you are struggling during the holiday season and talk to a trusted friend, family member or physician, or call or text the 988 crisis line, which provides 24/7, free and confidential support for people in distress.

The world is full of lonely people -- part of the antidote is changing how people react to this universal emotion

Loneliness is a human experience and an internal
message. (Photo by Kristina Tripkovic, Unsplash)

Being lonely has become so widespread that globally, one in four adults report feeling sad and alone. Medically, continued loneliness can take a severe toll on people's health, yet "pangs of loneliness aren't catastrophic. In fact, they're nearly universal. What's critical is how people respond to these feelings when they arise," reports Allison Aubrey of NPR. Commenting on the best way to respond to feeling lonely, Dr. Jeremy Nobel, a primary care physician and author of the new book Project UnLonely, told Aubrey, "Just like thirst is a signal you need hydration, loneliness is a signal that you need human connection."

Nobel's book creates a path to "using creative expression as a means to communicate," Aubrey writes. "When there's not a prescribed way to 'belong,' finding connection can be tough. Many people are hesitant to put themselves out there, or they have a hard time communicating what's on their minds. 'This is where the arts can be very powerful because they act as a catalyst to make it easier,' Nobel says. . . . Drawing a picture may seem like a solitary act, but it can be a bridge to connection, a way to express what's on your mind."

Viewing or creating art can improve mood.
(Photo by Jill Dimond, Unsplash)

Nobel has long believed in creative expression as a natural partner to medicinal treatment. "Some of his earliest work was with active-duty service members and veterans returning from Iraq and Afghanistan with post-traumatic stress," Aubrey explains. "They gathered in small groups to engage in artistic expression and mindfulness activities." Nobel told her, "People began telling us that not only were they less stressed out, but they felt more connected to each other, something I later realized was addressing a certain kind of loneliness."

From culinary arts to poetry to gardening, there are ways humans can use curiosity and creative discovery as a way to connect. "Project UnLonely now partners with community-based organizations to develop evidence-based creative expression programs, which can include music, painting, drawing and beyond," Aubrey adds. "Research shows making art or even viewing the work of other people reduces levels of the stress hormone cortisol. It also increases levels of the feel-good hormones, including dopamine, endorphins and oxytocin."

While it's hard for loneliness to prevail in the face of curiosity and encouragement, people may struggle to get started. Click here for five ideas that will help overcome those fears.