Even during what’s often called the most wonderful time of the year, many people find themselves feeling lonely, disconnected, or emotionally drained. Cleveland Clinic experts say the so-called “holiday blues” are more common than people realize, and they’re often tied to expectations of togetherness that don’t match reality.

Cleveland Clinic psychologist Dr. Dawn Potter says loneliness is one of the biggest drivers. Losing a loved one, living far from family, or feeling a lack of meaningful connection can hit harder during the holidays, when social media and traditions can amplify feelings of isolation.

Dr. Potter encourages people who are struggling to reach out, even in small ways. That might mean reconnecting with a friend you’ve been meaning to call, making plans to see someone in person, or scheduling a video chat if distance is an issue. Staying socially connected, even briefly, can make a meaningful difference.

She also recommends sticking with healthy routines during the colder, darker months. Prioritizing sleep, eating well, staying active, and continuing hobbies you enjoy can help stabilize mood and energy levels when motivation runs low.

While holiday blues are often temporary, Dr. Potter says it’s important to recognize when feelings last longer or become more intense. Feeling down, hopeless, or losing interest in activities most days may be a sign of anxiety or depression, and that’s a signal to reach out to a mental health professional for additional support.