Difficulty making decisions or concentrating Reach out early if you notice a friend withdrawing or sad. Set realistic expectations (“It’s okay if things are different this year.”) Saying kind things to yourself (“self- compassion”) Send holiday cards or voice notes to loved ones. Laugh intentionally — humor reduces stress hormones. Loss of interest in favorite activities Simplify traditions — choose the few that bring joy, skip the rest. Not eating or sleeping for several days Practicing gentle stretching or chair yoga Focus on what you can control, not what you can’t. Not having enough time to prepare Plan something fun to look forward to after the holidays. Feeling increased loneliness or sadness when others seem “busy or happy” Decorate your space — even one small ornament can lift spirits. Limit caffeine and alcohol, which can affect sleep and mood Back pain or stiffness Worrying constantly about plans, gifts, or money Missing family traditions or deceased loved ones Light a candle in memory of loved ones. Feeling like “it’s just not the same anymore” Writing down your worries and letting them go Limit news or social media if it feels overwhelming Participate in a group meal or potluck instead of cooking alone. Write letters or holiday cards to stay connected Join a support or grief group to talk openly about loss. Take naps if needed — fatigue can worsen mood Doing one thing at a time (no multitasking) Overcommitting or saying “yes” to too much Read uplifting or inspirational books. Physical pain or heart symptoms during stress Enjoying nature — even looking out the window Feeling like a burden to others Calling a family member “just to chat” Sing or hum along with carols (even alone!). Take short, gentle walks indoors or outdoors to boost mood and circulation Clenching jaw or grinding teeth Stretch or move every hour to release tension Checking your local library for free programs Lighting a candle and breathing slowly for one minute Keep medications and health routines steady (don’t skip meals or doses) Getting easily irritated or snappy Being easily startled or jumpy Unexpected bills or expenses Watching sad holiday movies Feeling numb or detached Feeling guilty for not doing “enough” Practice forgiveness and let go of lingering resentments. Reframe negative thoughts — “I may be alone, but I’m safe and cared for.” Creating a new, simpler holiday tradition Listen to guided meditation or relaxation recordings. Feeling pressure to buy gifts for everyone Asking a neighbor for help with errands Low motivation to decorate, cook, or celebrate Simplify traditions — one dish instead of a full meal, or one decoration instead of many Taking a nap or rest break Practice slow, deep breathing (in through the nose, out through the mouth). Difficulty making even small decisions Attend a grief support group if holidays bring sadness or loss Feeling like life isn’t worth living → Call 988 (Suicide & Crisis Lifeline) Feeling “on edge” or easily irritated Watching old favorite shows or movies Sit quietly with soft instrumental or holiday music playing. Make a small kindness goal (e.g., compliment someone each day). Reflect on the true meaning of the holidays — connection, gratitude, hope Procrastinating on shopping, cleaning, or decorating Crying more often than usual Feeling unmotivated or not looking forward to activities Avoiding phone calls or visitors Join a holiday craft or music activity at the senior center. Spend 5 minutes watching nature — trees, birds, or the sky. Call or video chat with family or old friends Withdrawing from social activities or meals Call or visit a friend, neighbor, or family member. Avoiding difficult conversations or people Feeling disappointed if things aren’t “perfect” Reach out to others who might also be alone — helping others reduces loneliness Crying easily or feeling on edge Practice deep breathing or chair yoga before bed or after busy days Laugh often — watch comedies, share jokes, or recall funny holiday memories Shortness of breath when upset Try a new hobby — painting, puzzles, or adult coloring books. Budget early for gifts or meals to reduce financial stress Join holiday events at the senior center for companionship and joy Comparing your celebrations to others’ Increased forgetfulness or confusion Limiting caffeine or alcohol Volunteer (help wrap gifts, write cards, or greet others at the center). Talking less or seeming distracted Pray or meditate daily, if part of your beliefs. Replaying past regrets or losses in your mind Feeling guilty about not being able to “do what I used to” Set simple expectations — focus on meaningful moments, not perfection Do crafts, coloring, or make simple decorations. Trouble sticking to a sleep schedule Trouble functioning day-to-day Planning ahead for meals or shopping Try mindful tea drinking — focus on warmth, taste, and aroma. Feeling emotionally numb or disconnected Family traditions changing Using alcohol, food, or TV to “numb out” Forgetting appointments or losing items Hearing holiday songs too early or too often Try progressive muscle relaxation (tensing and relaxing body parts). Worrying about being forgotten or left out Use soothing scents like lavender or vanilla. Difficult memories from past holidays Weather keeping you indoors Feeling like time is rushing or standing still Changes in appetite, sleep, or mood lasting more than two weeks Write down your favorite blessings or life lessons from the year. Ask for companionship — let someone know you’d like a visit. Persistent sadness, anxiety, or hopelessness Look through photo albums and share stories. Share memories — talk about loved ones who have passed and celebrate their legacy Feeling hopeless or disconnected from the holiday spirit Watch classic holiday movies or comedies. Practice gratitude journaling — write or say three things you’re thankful for. Invite someone new to sit with you at lunch or bingo. Using humor to lighten the mood Listening to a relaxation app or guided meditation Too many sweets or rich foods Feeling anxious about travel, weather, or safety Plan ahead for stressful situations (travel, visits, expenses). Negative self-talk (“I’m failing,” “I can’t do this”) Withdrawing from family or friends Feeling pressure to be happy when you’re not Feeling isolated or withdrawn Frequent colds or getting sick more often Trying to make everyone happy Listen to old favorite songs from your youth. Plan rest breaks between errands or visits Skipping senior center programs or regular hobbies Create a “quiet corner” in your home for peace or prayer Celebrate small wins (decorating, attending one event, getting rest) Spending time with pets or animals Overspending impulsively Ask for help with decorating, shopping, or cooking — it builds connection Light a candle or look at twinkling lights to create a calm atmosphere. Difficulty focusing on conversations or tasks Avoid comparing your holidays to others’. Feeling like you “can’t turn your brain off” Visiting a local park or indoor walking track Attending a holiday event at the senior center Forgive yourself and others for small disappointments. Sudden waves of sadness when hearing holiday music Skipping normal routines (meals, medications, exercise) Bake or cook a small treat for yourself or neighbors. Turning off your phone for quiet time Do gentle stretching or chair yoga each morning. Practice gratitude — list 3 small blessings daily Use a heating pad or warm bath to ease muscle tension Feeling overwhelmed by noise, visitors, or change in routine Write a short holiday poem or reflection. Neglecting self-care (bathing, meals, medications) Listen to calming or favorite holiday music Making a gratitude list Attend holiday services or listen to sermons online. Share memories of past holidays — happy or bittersweet. Snapping at loved ones or being impatient Difficulty making decisions or concentrating Reach out early if you notice a friend withdrawing or sad. Set realistic expectations (“It’s okay if things are different this year.”) Saying kind things to yourself (“self- compassion”) Send holiday cards or voice notes to loved ones. Laugh intentionally — humor reduces stress hormones. Loss of interest in favorite activities Simplify traditions — choose the few that bring joy, skip the rest. Not eating or sleeping for several days Practicing gentle stretching or chair yoga Focus on what you can control, not what you can’t. Not having enough time to prepare Plan something fun to look forward to after the holidays. Feeling increased loneliness or sadness when others seem “busy or happy” Decorate your space — even one small ornament can lift spirits. Limit caffeine and alcohol, which can affect sleep and mood Back pain or stiffness Worrying constantly about plans, gifts, or money Missing family traditions or deceased loved ones Light a candle in memory of loved ones. Feeling like “it’s just not the same anymore” Writing down your worries and letting them go Limit news or social media if it feels overwhelming Participate in a group meal or potluck instead of cooking alone. Write letters or holiday cards to stay connected Join a support or grief group to talk openly about loss. Take naps if needed — fatigue can worsen mood Doing one thing at a time (no multitasking) Overcommitting or saying “yes” to too much Read uplifting or inspirational books. Physical pain or heart symptoms during stress Enjoying nature — even looking out the window Feeling like a burden to others Calling a family member “just to chat” Sing or hum along with carols (even alone!). Take short, gentle walks indoors or outdoors to boost mood and circulation Clenching jaw or grinding teeth Stretch or move every hour to release tension Checking your local library for free programs Lighting a candle and breathing slowly for one minute Keep medications and health routines steady (don’t skip meals or doses) Getting easily irritated or snappy Being easily startled or jumpy Unexpected bills or expenses Watching sad holiday movies Feeling numb or detached Feeling guilty for not doing “enough” Practice forgiveness and let go of lingering resentments. Reframe negative thoughts — “I may be alone, but I’m safe and cared for.” Creating a new, simpler holiday tradition Listen to guided meditation or relaxation recordings. Feeling pressure to buy gifts for everyone Asking a neighbor for help with errands Low motivation to decorate, cook, or celebrate Simplify traditions — one dish instead of a full meal, or one decoration instead of many Taking a nap or rest break Practice slow, deep breathing (in through the nose, out through the mouth). Difficulty making even small decisions Attend a grief support group if holidays bring sadness or loss Feeling like life isn’t worth living → Call 988 (Suicide & Crisis Lifeline) Feeling “on edge” or easily irritated Watching old favorite shows or movies Sit quietly with soft instrumental or holiday music playing. Make a small kindness goal (e.g., compliment someone each day). Reflect on the true meaning of the holidays — connection, gratitude, hope Procrastinating on shopping, cleaning, or decorating Crying more often than usual Feeling unmotivated or not looking forward to activities Avoiding phone calls or visitors Join a holiday craft or music activity at the senior center. Spend 5 minutes watching nature — trees, birds, or the sky. Call or video chat with family or old friends Withdrawing from social activities or meals Call or visit a friend, neighbor, or family member. Avoiding difficult conversations or people Feeling disappointed if things aren’t “perfect” Reach out to others who might also be alone — helping others reduces loneliness Crying easily or feeling on edge Practice deep breathing or chair yoga before bed or after busy days Laugh often — watch comedies, share jokes, or recall funny holiday memories Shortness of breath when upset Try a new hobby — painting, puzzles, or adult coloring books. Budget early for gifts or meals to reduce financial stress Join holiday events at the senior center for companionship and joy Comparing your celebrations to others’ Increased forgetfulness or confusion Limiting caffeine or alcohol Volunteer (help wrap gifts, write cards, or greet others at the center). Talking less or seeming distracted Pray or meditate daily, if part of your beliefs. Replaying past regrets or losses in your mind Feeling guilty about not being able to “do what I used to” Set simple expectations — focus on meaningful moments, not perfection Do crafts, coloring, or make simple decorations. Trouble sticking to a sleep schedule Trouble functioning day-to-day Planning ahead for meals or shopping Try mindful tea drinking — focus on warmth, taste, and aroma. Feeling emotionally numb or disconnected Family traditions changing Using alcohol, food, or TV to “numb out” Forgetting appointments or losing items Hearing holiday songs too early or too often Try progressive muscle relaxation (tensing and relaxing body parts). Worrying about being forgotten or left out Use soothing scents like lavender or vanilla. Difficult memories from past holidays Weather keeping you indoors Feeling like time is rushing or standing still Changes in appetite, sleep, or mood lasting more than two weeks Write down your favorite blessings or life lessons from the year. Ask for companionship — let someone know you’d like a visit. Persistent sadness, anxiety, or hopelessness Look through photo albums and share stories. Share memories — talk about loved ones who have passed and celebrate their legacy Feeling hopeless or disconnected from the holiday spirit Watch classic holiday movies or comedies. Practice gratitude journaling — write or say three things you’re thankful for. Invite someone new to sit with you at lunch or bingo. Using humor to lighten the mood Listening to a relaxation app or guided meditation Too many sweets or rich foods Feeling anxious about travel, weather, or safety Plan ahead for stressful situations (travel, visits, expenses). Negative self-talk (“I’m failing,” “I can’t do this”) Withdrawing from family or friends Feeling pressure to be happy when you’re not Feeling isolated or withdrawn Frequent colds or getting sick more often Trying to make everyone happy Listen to old favorite songs from your youth. Plan rest breaks between errands or visits Skipping senior center programs or regular hobbies Create a “quiet corner” in your home for peace or prayer Celebrate small wins (decorating, attending one event, getting rest) Spending time with pets or animals Overspending impulsively Ask for help with decorating, shopping, or cooking — it builds connection Light a candle or look at twinkling lights to create a calm atmosphere. Difficulty focusing on conversations or tasks Avoid comparing your holidays to others’. Feeling like you “can’t turn your brain off” Visiting a local park or indoor walking track Attending a holiday event at the senior center Forgive yourself and others for small disappointments. Sudden waves of sadness when hearing holiday music Skipping normal routines (meals, medications, exercise) Bake or cook a small treat for yourself or neighbors. Turning off your phone for quiet time Do gentle stretching or chair yoga each morning. Practice gratitude — list 3 small blessings daily Use a heating pad or warm bath to ease muscle tension Feeling overwhelmed by noise, visitors, or change in routine Write a short holiday poem or reflection. Neglecting self-care (bathing, meals, medications) Listen to calming or favorite holiday music Making a gratitude list Attend holiday services or listen to sermons online. Share memories of past holidays — happy or bittersweet. Snapping at loved ones or being impatient
(Print)
Difficulty making decisions or concentrating
Reach out early if you notice a friend withdrawing or sad.
Set realistic expectations (“It’s okay if things are different this year.”)
Saying kind things to yourself (“self-compassion”)
Send holiday cards or voice notes to loved ones.
Laugh intentionally — humor reduces stress hormones.
Loss of interest in favorite activities
Simplify traditions — choose the few that bring joy, skip the rest.
Not eating or sleeping for several days
Practicing gentle stretching or chair yoga
Focus on what you can control, not what you can’t.
Not having enough time to prepare
Plan something fun to look forward to after the holidays.
Feeling increased loneliness or sadness when others seem “busy or happy”
Decorate your space — even one small ornament can lift spirits.
Limit caffeine and alcohol, which can affect sleep and mood
Back pain or stiffness
Worrying constantly about plans, gifts, or money
Missing family traditions or deceased loved ones
Light a candle in memory of loved ones.
Feeling like “it’s just not the same anymore”
Writing down your worries and letting them go
Limit news or social media if it feels overwhelming
Participate in a group meal or potluck instead of cooking alone.
Write letters or holiday cards to stay connected
Join a support or grief group to talk openly about loss.
Take naps if needed — fatigue can worsen mood
Doing one thing at a time (no multitasking)
Overcommitting or saying “yes” to too much
Read uplifting or inspirational books.
Physical pain or heart symptoms during stress
Enjoying nature — even looking out the window
Feeling like a burden to others
Calling a family member “just to chat”
Sing or hum along with carols (even alone!).
Take short, gentle walks indoors or outdoors to boost mood and circulation
Clenching jaw or grinding teeth
Stretch or move every hour to release tension
Checking your local library for free programs
Lighting a candle and breathing slowly for one minute
Keep medications and health routines steady (don’t skip meals or doses)
Getting easily irritated or snappy
Being easily startled or jumpy
Unexpected bills or expenses
Watching sad holiday movies
Feeling numb or detached
Feeling guilty for not doing “enough”
Practice forgiveness and let go of lingering resentments.
Reframe negative thoughts — “I may be alone, but I’m safe and cared for.”
Creating a new, simpler holiday tradition
Listen to guided meditation or relaxation recordings.
Feeling pressure to buy gifts for everyone
Asking a neighbor for help with errands
Low motivation to decorate, cook, or celebrate
Simplify traditions — one dish instead of a full meal, or one decoration instead of many
Taking a nap or rest break
Practice slow, deep breathing (in through the nose, out through the mouth).
Difficulty making even small decisions
Attend a grief support group if holidays bring sadness or loss
Feeling like life isn’t worth living → Call 988 (Suicide & Crisis Lifeline)
Feeling “on edge” or easily irritated
Watching old favorite shows or movies
Sit quietly with soft instrumental or holiday music playing.
Make a small kindness goal (e.g., compliment someone each day).
Reflect on the true meaning of the holidays — connection, gratitude, hope
Procrastinating on shopping, cleaning, or decorating
Crying more often than usual
Feeling unmotivated or not looking forward to activities
Avoiding phone calls or visitors
Join a holiday craft or music activity at the senior center.
Spend 5 minutes watching nature — trees, birds, or the sky.
Call or video chat with family or old friends
Withdrawing from social activities or meals
Call or visit a friend, neighbor, or family member.
Avoiding difficult conversations or people
Feeling disappointed if things aren’t “perfect”
Reach out to others who might also be alone — helping others reduces loneliness
Crying easily or feeling on edge
Practice deep breathing or chair yoga before bed or after busy days
Laugh often — watch comedies, share jokes, or recall funny holiday memories
Shortness of breath when upset
Try a new hobby — painting, puzzles, or adult coloring books.
Budget early for gifts or meals to reduce financial stress
Join holiday events at the senior center for companionship and joy
Comparing your celebrations to others’
Increased forgetfulness or confusion
Limiting caffeine or alcohol
Volunteer (help wrap gifts, write cards, or greet others at the center).
Talking less or seeming distracted
Pray or meditate daily, if part of your beliefs.
Replaying past regrets or losses in your mind
Feeling guilty about not being able to “do what I used to”
Set simple expectations — focus on meaningful moments, not perfection
Do crafts, coloring, or make simple decorations.
Trouble sticking to a sleep schedule
Trouble functioning day-to-day
Planning ahead for meals or shopping
Try mindful tea drinking — focus on warmth, taste, and aroma.
Feeling emotionally numb or disconnected
Family traditions changing
Using alcohol, food, or TV to “numb out”
Forgetting appointments or losing items
Hearing holiday songs too early or too often
Try progressive muscle relaxation (tensing and relaxing body parts).
Worrying about being forgotten or left out
Use soothing scents like lavender or vanilla.
Difficult memories from past holidays
Weather keeping you indoors
Feeling like time is rushing or standing still
Changes in appetite, sleep, or mood lasting more than two weeks
Write down your favorite blessings or life lessons from the year.
Ask for companionship — let someone know you’d like a visit.
Persistent sadness, anxiety, or hopelessness
Look through photo albums and share stories.
Share memories — talk about loved ones who have passed and celebrate their legacy
Feeling hopeless or disconnected from the holiday spirit
Watch classic holiday movies or comedies.
Practice gratitude journaling — write or say three things you’re thankful for.
Invite someone new to sit with you at lunch or bingo.
Using humor to lighten the mood
Listening to a relaxation app or guided meditation
Too many sweets or rich foods
Feeling anxious about travel, weather, or safety
Plan ahead for stressful situations (travel, visits, expenses).
Negative self-talk (“I’m failing,” “I can’t do this”)
Withdrawing from family or friends
Feeling pressure to be happy when you’re not
Feeling isolated or withdrawn
Frequent colds or getting sick more often
Trying to make everyone happy
Listen to old favorite songs from your youth.
Plan rest breaks between errands or visits
Skipping senior center programs or regular hobbies
Create a “quiet corner” in your home for peace or prayer
Celebrate small wins (decorating, attending one event, getting rest)
Spending time with pets or animals
Overspending impulsively
Ask for help with decorating, shopping, or cooking — it builds connection
Light a candle or look at twinkling lights to create a calm atmosphere.
Difficulty focusing on conversations or tasks
Avoid comparing your holidays to others’.
Feeling like you “can’t turn your brain off”
Visiting a local park or indoor walking track
Attending a holiday event at the senior center
Forgive yourself and others for small disappointments.
Sudden waves of sadness when hearing holiday music
Skipping normal routines (meals, medications, exercise)
Bake or cook a small treat for yourself or neighbors.
Turning off your phone for quiet time
Do gentle stretching or chair yoga each morning.
Practice gratitude — list 3 small blessings daily
Use a heating pad or warm bath to ease muscle tension
Feeling overwhelmed by noise, visitors, or change in routine
Write a short holiday poem or reflection.
Neglecting self-care (bathing, meals, medications)
Listen to calming or favorite holiday music
Making a gratitude list
Attend holiday services or listen to sermons online.
Share memories of past holidays — happy or bittersweet.
Snapping at loved ones or being impatient
