Since you’re sure to hear Andy Williams sing in the coming weeks, it’s the most wonderful time of the year. For some holiday revelers, that is. But for others, regardless of what traditions they plan to honor this winter, the season is about more than that stress fest.
Most Americans (56%) say getting enough alone time is a key component of their behavior mental health—however, almost half (46%) do not get it during the winter holidays. This is according to new research from The Ohio State University Wexner Medical Center and Faculty of Medicinewhose findings were published on December 3.
Finding time for yourself, however fleeting, can handle both mental and physical well-beingaccording to Ph.D. sc. Sophie Lazarusan Ohio-based clinical psychologist who specializes in mood and anxiety disorders, as well as mindfulness-based interventions.
“By taking a short break alone, our nervous system can calm down, our mind can calm downour body can calm down,” Lazarus said in a press release about the research. “And I think that can be important. We know that chronic stress is not good for us.”
The state of Ohio surveyed more than 1,000 American adults in October, asking whether they agreed with the following statements:
- I wish I could have more time for myself: 43%
- Having enough alone time is very important for my mental health: 56%
- I’m less alone during the holidays: 46%
- I’m more irritable because I don’t have enough time alone: 36%
Men (47%) and women (45%) were about equally likely to say they spend less time alone during the holidays. Those aged 65 and over (38%) are the least likely to say the same, with younger age groups ranging from 47% to 49%. When considering annual household income, those making $50,000 to $74,999 are the least likely (31%) to report less vacation time alone; respondents in higher and lower income classes ranged from 42% to 50%. People of color (50%) are more likely than white respondents (43%) to say they don’t spend enough time alone during the holidays.
During this season of giving, it’s okay to give yourself the gift of solitude, Lazarus said.
“I think it’s important to remember that just because you prioritize yourself in the moment doesn’t mean you’re being selfish and it doesn’t mean you always choose to prioritize yourself over others.”
The loneliness epidemic in the US continues
Ohio State’s research comes as the nation grapples with the problem an epidemic of loneliness. Last year, the chief surgeon dr. Vivek Murthy declared the problem a public health crisisand his office emphasizes that the lack of social connection increases the risk of premature death by more than 60%.
“Our relationships are a source of healing and well-being hiding in plain sight—one that can help us live healthier, more fulfilled, and more productive lives,” Murthy said in statement from May 2023. “Given the significant health consequences of loneliness and isolation, we must prioritize building social connectedness in the same way we have prioritized other critical public health issues such as tobacco, obesityand substance use disorders. Together we can build a country that is healthier, more resilient, less lonely and more connected.”
However, while loneliness can be accompanied by feelings of sadness and abandonment, solitude indicates a contented choice to be alone. You don’t have to be physically alone to enjoy your alone time if you want to, Lazarus said.
“Some people can experience time when they go to a movie by themselves or go to a park where there are a lot of people or go to a coffee shop,” Lazarus said. “It can also be an absence of performance or social interaction in a more direct way.”
Psychologist’s advice on how to find time to rest in peace
If your holiday schedule is packed, remember that finding time for yourself doesn’t necessarily require a huge amount of time or effort, Lazarus said. Keep it simple when adding some alone time to your routine.
“Try putting your phone in a completely different room when you decide to spend time alone, knowing how hard it is to resist picking it upit gets our attention and our priorities,” said Lazarus. “Or, take two or three minutes in the car before you pick up the kids or before you get home after work to just be alone.”
She added: “One size does not fit all. It’s best to be flexible and find a balance.”
In addition, Centers for Disease Control and Prevention offers these tips for managing stress:
- Take five. Take a deep breath and relax. Even five minutes of self-care can help.
- Be active. Take a walk, stretch, or find another physical activity that works for you.
- Connect with others. Reach out to friends and family.
- Stick to a daily routine that includes rest, trainingand eat healthy.
- Seek support from trusted friends, family and organizations. Talk about your feelings with others. Contact the clergy or others in your religious community.
- Seek the help of a professional. Talk to healthcare provider about how you feel.
If you need immediate mental health support, please get in touch 988 Suicide & Crisis Lifeline.
More about stress and loneliness:
Subscribe to Well Adjusted, our newsletter full of simple strategies to work smarter and live better, from the Fortune Well team. Sign up free today.
