Loneliness during the holidays - psychological self-help tips

Dear friends,

We understand how difficult this period can be for many of you. Celebrations that usually bring people together can increase feelings of loneliness and longing, especially in times of war and separation from family.

Your feelings are completely natural. They are a normal reaction to the unusual circumstances we find ourselves in. It is important to remember that you are not alone in your experiences. Thousands of people are feeling the same way.

We would like to share with you some tips that can help you get through this difficult time:

• Allow yourself to feel. Don’t try to suppress your emotions. Tears, anger, longing are all normal. Give yourself time to experience these feelings.
• Talk about your feelings. Share your experiences with loved ones, friends, or even a psychologist. Talking can greatly ease your emotional state.
• Take care of yourself. Healthy sleep, proper nutrition, physical activity – all this helps to maintain emotional balance.
• Find support. Join support groups where you can connect with people who are going through similar challenges.
• Practice gratitude. Try to find at least a few positive things in your life. Gratitude helps you shift your focus from the negative to the positive.
• Do something you enjoy. It can be reading, music, drawing, or any other activity that brings you pleasure.
• Plan pleasant moments. Even in difficult times, you can find a reason to be happy. Plan something pleasant for yourself: watch your favorite movie, cook a delicious meal, take a walk in the park.
• Seek professional help. If you feel that you can’t cope on your own, don’t hesitate to contact a psychologist. A specialist will help you understand your feelings and find ways out of the crisis.

Remember that each of us has internal resources that will help us overcome difficulties. Be patient with yourself and don’t be afraid to ask for help.

The next block is about how to build a comfortable psychological atmosphere if there are people around you who are experiencing emotional pain from separation, feelings of loneliness or are grieving for lost loved ones, friends, or home.

Show understanding and empathy:

• Listen carefully: Do not interrupt, do not try to give advice right away. Just let the person talk, let out their emotions.
• Acknowledge their feelings: Show that you understand how much it hurts them right now. Say: "I understand that you feel fear, sadness, anger. This is normal."
• Do not belittle their experiences: Even if you do not fully understand everything that is happening to the person, do not say: "Everything will be fine", "Don't worry". This may sound like a disregard for their feelings.
• Be patient: A person's emotional state can change quickly. Today they may be calm, and tomorrow they may be confused.

Offer practical help:

• Ask how you can help right now. It can be something small, such as cooking a meal, walking the children, or something bigger - helping to find housing, work.
• Involve others: If you can’t cope alone, involve other people who are willing to help.
• Help with finding information: If the person is looking for housing, work, medical care, help them find the necessary information.
• Organize joint activities: Joint walks, meetings, volunteering can help people feel part of a community and distract themselves from negative thoughts.

Provide assistance with recovery:

• Encourage movement and healthy eating: Physical activity and proper nutrition help reduce stress and improve mood.
• Suggest taking up a hobby: Hobbies help distract from negative thoughts and find new sources of joy.
• Maintain contact with loved ones: Communication with family and friends helps to feel supported and not feel alone.
• Encourage seeking professional help: If the person feels they cannot cope on their own, encourage them to seek help from a psychologist or psychotherapist.

• Take care of yourself: Don't forget about your own needs. You won't be able to effectively help others if you're burned out yourself.
• Connect with other volunteers: Sharing experiences with other people who are engaged in similar activities can be very useful.
• Don't be afraid to ask for help: If you're struggling, don't hesitate to reach out to other people for support.
  Remember: everyone experiences stress in their own way. There is no single right way to support. The main thing is to be sensitive, patient, and ready to help.
  Important: This text is for informational purposes only and does not replace professional advice. If you or someone you know needs professional help, please contact our experienced mental health doctors.
  Happy holidays and may everyone find their light in these dark times!
  Make an appointment with a doctor: https://my.oberig.ua/ua/appointment/?d=11894 or call 044 521 30 03