Understood Care’s Holiday Rescue Plan

The holiday season can bring joy, tradition, and connection. It can also bring stress, sadness, and a sharper sense of being alone. Many people find they love the holidays, hate them, or feel somewhere in between.

If your family, friends, children, or grandchildren live far away, this time of year can feel especially heavy. You are not weak for feeling this way. Loneliness and seasonal depression are common, and they are treatable.

With a practical plan and the right support, you can get through the season feeling safer, steadier, and more connected.

Why the holidays can feel harder than expected

Loneliness and social isolation can affect health

Being alone and feeling lonely are not the same thing. You can live by yourself and feel connected, or you can be around people and still feel lonely. What matters is whether you feel supported and have meaningful contact.

Public health and medical sources link social isolation and loneliness with higher risk for mental health concerns like depression and anxiety, and with physical health risks as well.

If you have mobility limits, hearing or vision changes, chronic illness, or transportation barriers, it can be harder to stay connected. That can compound stress in winter.

Seasonal affective disorder and winter-pattern depression

Shorter days and reduced sunlight can affect mood for some people. Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern, most often starting in late fall or early winter and improving in spring.

Symptoms can include low mood, low energy, changes in sleep, and withdrawal from activities you usually enjoy.

Effective treatments exist. Depending on your situation, treatment may include talk therapy, light therapy, and medications.

Grief, changes in routine, and caregiver strain

Holidays can intensify grief after the loss of a partner, sibling, or friend. Even happy traditions can trigger sadness if someone is missing.

Travel, visitors, and disrupted routines can also affect sleep, appetite, and stress levels. If you are a caregiver, the season can add extra logistics and emotional load.

Signs that you might need extra support this season

If you notice these changes for most of the day, nearly every day, for at least two weeks, it is a good time to talk with a clinician:

• Persistent sadness, emptiness, or irritability
• Loss of interest in activities you usually enjoy
• Sleeping much more or much less than usual
• Appetite or weight changes
• Low energy, feeling slowed down, or feeling restless
• Trouble concentrating or making decisions
• Feeling hopeless, worthless, or like you are a burden
• Withdrawing from calls, visits, or community activities

These can be symptoms of depression, including seasonal depression.

When you need urgent help

If you are having thoughts of self-harm or suicide, or you feel like you might hurt yourself, get help right away. In the United States, you can call or text 988 for the Suicide and Crisis Lifeline. If you are in immediate danger, call 911 or go to the nearest emergency department.

Your Holiday Rescue Plan

This plan is designed for real life, not perfection. You are aiming for steady support and one or two meaningful moments of connection, not a flawless holiday.

Step 1: Pick one realistic goal for the season

Choose one goal that would make this season feel more manageable, such as:

• “I want to spend part of Christmas Day with other people.”
• “I want to feel less alone in the evenings.”
• “I want to keep my mood steady enough to enjoy small moments.”
• “I want a backup plan if I feel down or overwhelmed.”

Write your goal down. If you are a caregiver, write a shared goal you can both commit to.

Step 2: Make a simple connection map

Make a short list of people and places that help you feel grounded. Include at least one option that is local.

• People: a neighbor, a friend, a family member, a faith leader, a support group member
• Places: a church service, a senior center, a community center, a library program
• Times: mornings can feel different than evenings, plan for your toughest time of day

If you do not have local options, that is exactly where a rescue plan helps. Your next steps focus on creating them.

Step 3: Plan one community holiday moment

If you are alone in your area but still want to celebrate Christmas or another holiday, a community gathering can help. Many churches, senior centers, and community centers host meals, services, or celebrations. Volunteering can also be a way to be around people with purpose.

If transportation is a barrier, plan it early. Reliable rides reduce stress and make it more likely you will follow through.

Understood Care resources you can use:

• https://understoodcare.com/care-types/social-support
• https://understoodcare.com/care-types/transportation-help

Step 4: Protect your body clock and daily rhythm

When mood is low, structure helps. Keep it simple:

• Keep a consistent wake time and bedtime
• Get outside in daylight when you can
• Add gentle movement, such as a short walk or chair exercises
• Eat regular meals and stay hydrated
• Limit alcohol, which can worsen sleep and mood

If you think you might have seasonal depression, talk with your clinician about treatments that are appropriate for you, including talk therapy and, for some people, light therapy.

Step 5: Remove health-related stressors early

Small health tasks can feel harder when you are down. Planning ahead can reduce last-minute pressure:

• Refill prescriptions before holiday closures
• Put appointment dates and ride plans on a calendar
• Keep a short list of your medications, allergies, and diagnoses in your wallet or phone
• If you are worried about costs, ask about financial assistance options

Understood Care resources you can use:

• https://understoodcare.com/care-types/appointments
• https://understoodcare.com/healthcare-info/financial-help

Step 6: Create a check-in plan for your mood

A rescue plan works best when you notice changes early. Consider:

• A daily 1 to 10 mood rating
• One small action you do every day, even on tough days
• A weekly check-in call with a friend or family member

If you live far from loved ones, scheduled calls can help you feel less alone and give others a clearer window into how you are doing.

Step 7: Make a safety plan for hard moments

Write down:

• Warning signs you are slipping, such as isolating, skipping meals, or staying in bed
• Two people you can contact, plus how to reach them
• Your clinician’s office number
• A crisis option (988 in the U.S.) and your local emergency plan

If you are a caregiver, keep this plan in the same place you keep medication and appointment information.

How Understood Care can support you during the holidays

In the Holiday Rescue Plan video, we talk about a reality many people live with: the holidays can be one of the most stressful times of the year, especially when you do not have family or friends nearby.

If your children, grandchildren, or close friends live far away, you can end up feeling like you are getting through the season alone. Understood Care can help you build a practical plan so you are not alone on Christmas or throughout the season.

That may include:

• Finding a holiday celebration that fits your interests, such as a church service, senior center event, or community center meal
• Making sure the option is close enough, accessible, and something you actually want to attend
• Coordinating transportation so you can get there safely and on time
• Helping you find someone to talk to, and other avenues of support if you are feeling isolated
• Listening without judgment and helping you problem-solve the next step

If you are also managing depression or seasonal depression, our team can help you coordinate care and reduce barriers so getting support feels simpler:

• https://understoodcare.com/care-types/depression
• https://understoodcare.com/healthcare-info/how-our-care-team-assists-you

The goal is not to force cheer. The goal is to help you get through the season healthy and as happy as possible, with connection you can count on.

Tips for caregivers and adult children who live far away

If you support an older adult during the holidays, small, consistent contact can matter more than big gestures.

• Schedule calls ahead of time, and stick to them
• Ask specific questions like “How is your sleep?” and “What did you do today?”
• Watch for withdrawal, appetite changes, and statements of hopelessness
• Help arrange transportation or a local community activity if leaving the house is hard
• Encourage a clinician visit if symptoms of depression are present for two weeks or more

FAQ

• What is Understood Care’s Holiday Rescue Plan?
  It is a practical support plan to help you manage holiday loneliness, seasonal depression risk, and logistics like rides and events, so you do not feel alone.
• How can seniors cope with holiday loneliness?
  Pick one realistic connection goal, plan one community event, schedule check-ins, and remove barriers like transportation.
• What are signs of seasonal depression in older adults?
  Common signs include low mood, low energy, changes in sleep or appetite, loss of interest, and pulling back from people or activities.
• Can seasonal affective disorder be treated?
  Yes. Treatment may include talk therapy, light therapy, and medications, depending on your health history and clinician guidance.
• How can I find holiday events near me if I live alone?
  Many communities offer gatherings through senior centers, community centers, libraries, and faith communities. Understood Care can help you identify options that match your interests and accessibility needs. https://understoodcare.com/care-types/social-support
• Can Understood Care help with transportation to holiday gatherings?
  Yes. If a ride is the main barrier, an advocate can help coordinate transportation options so you can attend safely. https://understoodcare.com/care-types/transportation-help
• What should caregivers watch for during the holidays?
  Watch for withdrawal, sleep and appetite changes, missed medications, hopeless statements, and a drop in daily functioning that lasts two weeks or more.
• When should I call 988 during the holidays?
  If you are in emotional distress, feel unsafe, or have thoughts of self-harm or suicide, call or text 988. If you are in immediate danger, call 911.
• Does Understood Care help coordinate depression care and appointments?
  Yes. Support can include finding the right providers, scheduling, reminders, and reducing barriers to follow-through. https://understoodcare.com/care-types/depression and https://understoodcare.com/care-types/appointments‍

References

• Centers for Disease Control and Prevention. Health Effects of Social Isolation and Loneliness. https://www.cdc.gov/social-connectedness/risk-factors/index.html CDC
• JAMA Patient Page. Social Isolation and Loneliness in Older Adults. https://jamanetwork.com/journals/jama/fullarticle/2819153 JAMA Network
• NIH MedlinePlus Magazine (NLM). Stay connected: Tips from the National Institute on Aging for combating social isolation and loneliness. https://magazine.medlineplus.gov/article/stay-connected-tips-from-the-national-institute-on-aging-for-combating-social-isolation-and-loneliness/ NIH MedlinePlus Magazine
• National Institute of Mental Health. Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder National Institute of Mental Health
• Mayo Clinic. Seasonal affective disorder (SAD): Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 Mayo Clinic
• Mayo Clinic. Seasonal affective disorder (SAD): Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722 Mayo Clinic
• National Institute of Mental Health. Depression. https://www.nimh.nih.gov/health/publications/depression National Institute of Mental Health
• MedlinePlus (NIH/NLM). Depression. https://medlineplus.gov/depression.html MedlinePlus
• 988 Suicide & Crisis Lifeline. https://988lifeline.org/ 988 Lifeline
• SAMHSA. 988 Suicide & Crisis Lifeline. https://www.samhsa.gov/mental-health/988 SAMHSA
• Cleveland Clinic. Seasonal Depression (Seasonal Affective Disorder). https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression Cleveland Clinic
• Cleveland Clinic. Depression. https://my.clevelandclinic.org/health/diseases/9290-depression Cleveland Clinic
• Johns Hopkins Medicine. Seasonal Affective Disorder. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder‍