Coping With the Holidays Away From Loved Ones

The holiday season is often portrayed as a time of togetherness. Images of families gathered around the table, shared meals, and festive traditions dominate our screens and conversations. However, for many people, the holidays are not marked by connection — but by separation.

You may be spending the holidays away from loved ones due to distance, work commitments, financial pressures, strained relationships, bereavement, or circumstances beyond your control. When this happens, emotions such as loneliness, sadness, grief, or guilt can surface, often intensified by social expectations that this should be a “happy” time.

This blog offers gentle, practical support for coping with the holidays away from family or friends, helping you understand common emotional responses and explore ways to care for your mental wellbeing, stay connected, and move through the season with compassion.

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The Emotional Impact of Being Away From Loved Ones

Spending the holidays apart can stir up a complex mix of emotions. Recognising and naming these feelings is an important first step in managing them.

Loneliness

Holidays often highlight absence. Even if you are usually independent or socially connected, being away from those closest to you can create a deep sense of disconnection.

Grief

Separation is sometimes linked to loss — whether through bereavement, estrangement, or the absence of traditions that once brought comfort. The holidays can resurface memories and emotions that feel heavy or unresolved.

Guilt

You may feel guilty for not being present, particularly if work, finances, or other responsibilities prevent you from travelling. Guilt often comes from comparing what you wish you could offer with what is realistically possible.

Frustration or Resentment

Watching others celebrate together can trigger feelings of envy or irritation. These reactions are human and common, even if they feel uncomfortable to acknowledge.

These emotions do not mean you are failing at the holidays. They reflect the genuine impact of distance and the importance of connection in our lives.

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Why the Holidays Can Make These Feelings Stronger

The holidays act as emotional amplifiers. Cultural narratives often equate this season with joy, abundance, and togetherness, leaving little room for experiences that look different.

Social media can further intensify this effect. Curated images of celebration rarely show the stress, conflict, or loneliness that may exist behind the scenes. Comparing your experience to these idealised portrayals can increase feelings of missing out or inadequacy.

Understanding this context can help reduce self-blame. The distress you feel is not a personal shortcoming — it is a natural response to unrealistic expectations and heightened emotional pressure.

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Practical Ways to Cope With the Holidays Away From Loved Ones

Although you may not be able to change the fact of separation, you can influence how you experience the season. The following strategies are designed to support emotional wellbeing in an evidence-based and compassionate way.

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1. Stay Connected in Meaningful Ways

Connection does not need to be physical to be meaningful. Many people find comfort in creating intentional moments of contact, such as:

• Scheduling video or phone calls during key moments, like sharing a meal or opening gifts
• Sending voice notes, letters, or cards to add a personal touch
• Sharing rituals from afar — cooking the same recipe, watching a favourite film simultaneously, or lighting a candle at the same time

These practices can foster a sense of shared experience, even across distance.

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2. Create New Traditions That Fit Your Current Life

When familiar traditions feel painful, creating new ones can provide structure and comfort.

You might consider:

• Preparing a special meal for yourself
• Starting a reflective journaling practice focused on gratitude or intentions for the year ahead
• Volunteering or donating to a cause that aligns with your values
• Establishing a self-care ritual, such as a long walk, creative activity, or quiet day of rest

New traditions don’t replace what is missing, but they can help the season feel more grounded and meaningful.

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3. Support Your Mental Wellbeing

Emotional distress often intensifies when self-care is neglected. Supporting your mental wellbeing during this time is essential.

Helpful strategies include:

• Allowing space for your feelings without judgement
• Limiting social media if comparison worsens your mood
• Prioritising rest and maintaining gentle routines
• Practising grounding techniques such as slow breathing, mindfulness, or body-based awareness

At CBT Professionals, our psychologists often use cognitive behavioural therapy (CBT) techniques to help clients manage rumination, emotional overwhelm, and stress during challenging periods.

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4. Reframe What the Holidays Mean to You

Rather than measuring your experience against external expectations, it can help to reflect on your personal values.

Ask yourself:

• What matters most to me right now — rest, reflection, creativity, or connection?
• How can I honour those values in a way that fits my circumstances?

Redefining the holidays on your own terms reduces comparison and allows for a more authentic experience.

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5. Reach Out for Support

If feelings of loneliness or sadness feel overwhelming, seeking support is an act of care, not weakness.

You might:

• Speak openly with trusted friends
• Connect with community groups or volunteer organisations
• Seek professional support from a psychologist

If the holidays bring up deeper emotional challenges, working with a psychologist can help you process these experiences safely and develop coping strategies.

Learn more about our Psychology Services at CBT Professionals.

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When Distance Highlights Deeper Mental Health Concerns

For some people, spending the holidays apart can intensify underlying difficulties such as depression, unresolved grief, or relationship strain.

Signs that additional support may be helpful include:

• Persistent low mood beyond the holiday period
• Loss of interest in previously enjoyable activities
• Strong feelings of guilt or worthlessness
• Social withdrawal or isolation

If these resonate, professional support can make a meaningful difference. CBT Professionals offers evidence-based psychological support across Brisbane and the Gold Coast, supporting clients year-round.

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A Gentle Perspective Moving Forward

Spending the holidays away from loved ones is genuinely difficult. Feeling sad, lonely, or disconnected does not mean you are doing something wrong — it means you care deeply about connection.

By acknowledging your feelings, staying connected where possible, creating new traditions, and prioritising your wellbeing, you can move through this season with greater compassion. The most meaningful holidays are not those that look perfect, but those that honour your real experience.

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Call to Action

If the holidays feel heavy or emotionally overwhelming, you don’t have to navigate it alone.

CBT Professionals offers compassionate, evidence-based psychological support to help you manage loneliness, stress, and emotional overwhelm.

Book an appointment with CBT Professionals to explore support tailored to your needs.

Helensvale: (07) 5551 0251

Mount Gravatt: (07) 3102 1366

Nerang: (07) 5668 3490

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Frequently Asked Questions (FAQs)

1. Is it normal to feel lonely during the holidays?

Yes. Many people experience loneliness during the holidays, particularly if they are away from loved ones or dealing with loss.

2. How can I cope with being alone over the holidays?

Staying connected remotely, creating new traditions, prioritising self-care, and seeking support can help reduce distress.

3. Can therapy help with holiday-related loneliness?

Yes. Therapy can provide tools to manage emotions, challenge unhelpful thinking patterns, and support wellbeing during difficult seasons.

4. When should I seek professional help?

If feelings of sadness, anxiety, or hopelessness persist beyond the holidays or interfere with daily life, professional support is recommended.

5. Does CBT help with loneliness and emotional overwhelm?

CBT is effective in helping people manage emotional distress, reduce rumination, and build coping strategies for challenging situations.