Alone on Thanksgiving: 9 Ways to Feel Less Lonely

If you're alone on Thanksgiving, the best thing you can do is plan the day before it arrives: pick one or two things to look forward to, line up at least one real conversation, and give the long afternoon a shape. Being alone on a holiday is far more common than the TV ads suggest, and a little planning turns a hard day into a quiet, decent one.

Below are nine practical ways to feel less lonely this Thanksgiving, whether you're far from family, recently single, working the holiday or simply not going home this year.

How common is it to spend Thanksgiving alone?

More common than it feels. In a 2023 ValuePenguin survey of about 2,000 U.S. adults, 61% said they expected to feel sad or lonely during the holiday season, and 39% of that group pointed to not being around loved ones as a reason. More than a third said they'd skip the holidays altogether if they could.

The wider picture is similar. The U.S. Surgeon General's advisory on loneliness and isolation reported that about half of American adults say they've experienced loneliness. So if you're sitting at home on the fourth Thursday of November, you're in very large company, even if you can't see it from your couch.

Why does Thanksgiving hit harder than a normal day off?

A normal Thursday off is just quiet. Thanksgiving is quiet while everyone else seems loud. A few things make it sting:

• The script. Ads, movies and social media all show the same full table. When your day doesn't match the picture, it can feel like a verdict on your life.
• The empty middle. Stores close, your usual routine pauses, and the afternoon stretches out with nothing to anchor it.
• Comparison by phone. Group chats and photo feeds fill up with turkey pictures right when you're most likely to be scrolling.
• Old memories. For many people, the holiday brings back past years that looked different.

None of that means something is wrong with you. It means the day has more pressure built into it than most days do.

What are 9 ways to feel less lonely on Thanksgiving?

1. Decide what your day will look like ahead of time

Don't let Thanksgiving just happen to you. A few days before, write down a loose plan: when you'll sleep in, what you'll eat, one thing you'll do outside, one person you'll talk to and what you'll watch at night. A plan, even a simple one, takes away the "now what?" feeling at 2 p.m.

2. Make a real meal for yourself

Cooking for one can feel pointless, which is exactly why it helps. Pick one dish you actually love, not a whole spread. A roast chicken thigh, mashed potatoes and a slice of pie from the bakery counts. The act of making something and sitting down to eat it on a real plate tells your brain this is a day that matters.

3. Get outside during daylight

Plan a walk, a drive or a hike in the late morning or early afternoon. Parks and trails are often quieter than usual, and light and movement make a long day feel shorter. If it's cold where you live, even 20 minutes around the neighborhood counts.

4. Line up at least one real conversation

This is the big one. Texting "Happy Thanksgiving!" to ten people is nice, but one actual conversation does more. Before the day, ask a friend, sibling or old coworker if they're free for a 15-minute call that afternoon or evening. Most people are glad to step away from a crowded kitchen for a few minutes.

If you don't have someone to call, that's worth solving before the holidays rather than during them. Our guide to renting a friend explains one realistic option and who it suits.

5. Volunteer, but book it early

Food banks, shelters and meal programs need help around Thanksgiving, and working alongside other people is one of the most reliable ways to feel connected. The catch: popular volunteer shifts fill up weeks ahead. Search for local food banks or meal programs now, and ask about the days around the holiday too, since many places are short on help the weekend after.

6. Find a "Friendsgiving" or community meal

Many churches, community centers, veterans' groups and restaurants host open meals on Thanksgiving. Some meetup groups and hobby clubs host potlucks for people who aren't traveling. If you've been invited to a friend's dinner and you're on the fence, go. You can leave after dessert.

7. Keep social media on a short leash

Feeds on Thanksgiving are a highlight reel of other people's tables. If scrolling makes you feel worse, set a simple rule, such as no social apps after noon, or mute them for the day. You're not missing anything you can't see on Friday.

8. Do one thing you'd normally put off

Use the quiet for something that leaves you better off on Friday: finally clean the garage, start the book that's been sitting there, plan a trip, fix the bike. Finishing something gives the day a small win that has nothing to do with who you spent it with.

9. Have a plan for the evening

Evenings are usually the hardest part. Plan something specific: a movie marathon, a football game with a group chat going, a video game with online friends or a phone call you've scheduled for 8 p.m. Knowing the evening is covered makes the whole day easier.

Is it okay to want company you don't have to "earn"?

Yes. Some people have friends and family, but holidays bring out complicated feelings with them. Others simply haven't built much of a circle yet, maybe because they moved for work, work long shifts or went through a breakup. Wanting easy, kind conversation without having to explain your whole year is normal.

That's one reason people try remote companionship services. At GFRental, verified women offer platonic companionship by text and phone: daily messages and a weekly call with the same person, so there's someone who remembers what you told her yesterday. It isn't a replacement for friends or family, and it isn't for everyone. But for a man who'd like a warm, friendly voice on a quiet holiday, it's an honest option. You can read how it works or hear the companions say hi for free before deciding anything.

When is holiday loneliness more than a rough day?

Feeling down on a holiday is common and usually passes. But if the sadness lasts for weeks, if you're struggling to sleep, eat or get through work, or if you have thoughts of hurting yourself, please talk to someone right away. In the U.S. you can call or text 988 to reach the 988 Suicide & Crisis Lifeline, any time of day, including on holidays. It's free and confidential, and you don't have to be in a crisis to reach out.

FAQ

Is it sad to spend Thanksgiving alone?

It doesn't have to be. Lots of people spend the holiday alone because of work, distance, money or family situations. A simple plan, a good meal and one real conversation can make it a calm, even enjoyable day.

What can I do alone on Thanksgiving night?

Plan something specific so the evening isn't empty: a movie marathon, a game with friends online, a long phone call or a walk followed by pie. Evenings are the hardest part of the day for most people, so having something lined up matters.

How do I stop feeling lonely during the holidays?

Focus on connection you can actually get, not the picture-perfect version. Schedule one real conversation, spend time outside, consider volunteering and limit social media if it makes you feel worse. If loneliness sticks around after the holidays, start building a regular routine of contact, like a weekly call.

Can I talk to someone on Thanksgiving if I have nobody to call?

Yes. Community meals and volunteer shifts put you around people, and friendship apps can help you meet people before the day. Remote companionship services like GFRental offer platonic daily texts and a weekly call with a verified woman. If you're in emotional distress, call or text 988 any time.

Is it normal to feel worse during the holidays?

Yes. Surveys consistently find that a majority of Americans expect stress, sadness or loneliness during the holiday season. The holidays add pressure and comparison that ordinary days don't, so feeling it more then is normal.