Feeling nostalgic this holiday season? It might help boost your mental health

For many, the holidays bring back memories of simpler times, along with the carefree feelings of being younger, with fewer of the worries and stress that accompany responsibilities. The music, the food, the gatherings with family and friends can all trigger feelings of nostalgia, helping us think about our past and the special moments we’ve experienced.

But even more than serving as a comfort, research shows nostalgia can benefit our mental health by affirming social belonging, alleviating lonelinessopens in new window, and enhancing our sense of meaningopens in new window. When we revisit happy memories, our brains release feel-good chemicals like dopamineopens in new window, giving us a natural high. This boost in mood can help reduce stress and anxiety, making us feel more content and satisfied with our lives.

[Related: See how U.S. adults are faring in APA’s Stress in America survey]

With nearly one in four adults around the world reporting that they are feeling very or fairly lonelyopens in new window, according to an October 2023 Meta-Gallup survey, the need for interventions to combat loneliness are at an all-time high—and nostalgia may be one avenue for relief, said Andrew Abeyta, PhD, a Rutgers University psychology professor who studies the effects of nostalgia on loneliness. In a 2023 study led by Abeyta and published in Emotion, researchers found that encouraging a trip down memory lane among individuals who have self-identified as feeling lonely helped them restore greater meaning in their livesopens in new window.

“What we have found in our research is that after engaging in nostalgic reflection, bringing to mind special memories from one’s past, it inspires a sense of social confidence and gives people the strength to put themselves out there socially,” Abeyta said.

Survey researchopens in new window released in November 2023 from the Human Flourishing Lab at the Archbridge Instituteopens in new window in Washington, DC, also suggests nostalgia is not merely a sentimental indulgence, but a powerful psychological resource. More than 2,000 American adults participated in the survey, and most (84%) agreed that nostalgic memories serve as reminders of what is most important in their lives. In addition, most Americans agreed when life is uncertain or difficult, nostalgic memories are a source of comfort (77%) and inspiration (72%). Further, nearly 60% believe nostalgic memories offer guidance when they are not sure what direction to take in life.

“After studying this topic for more than 20 years, I’ve discovered that nostalgia actually helps people move forward,” said social psychologist Clay Routledge, PhD, vice president of research and director of the Human Flourishing Lab. “It makes people more optimistic about the future, it boosts well-being, it reduces anxiety, it increases positive mood and self-esteem and meaning in life. But more than that, it makes people thankful, and it energizes them.”

A 2021 study involving Routledge, and published in Emotion, also finds nostalgia promotes well-being across the lifespanopens in new window.

“Age, for example, was positively associated with well-being, but only for those who regularly engage in nostalgia, suggesting nostalgia plays an important role in healthy aging,” said Routledge, whose book Past Forward: How Nostalgia Can Help You Live a More Meaningful Lifeopens in new window (Sounds True, 2023), explores how to use nostalgia to live a more grounded, connected, and purposeful life.

Still, it’s important to note the holiday season can be bittersweet for many U.S. adults. In fact, 43% say the stress of the holidays interferes with their ability to enjoy them, and more than two in five have conflicting feelings, describing the season as both positive and negative, according to APA’s 2023 holiday stress survey.

“The past isn’t always a warm and cozy place for everyone,” Abeyta said. “It can be a pretty painful place if you have negative memories from past holidays.” Abeyta and others offer three tips for harnessing the power of nostalgia without getting lost in its potential pitfalls.

One of the best ways to get the most out of reflecting on the past is by approaching it with a sense of gratitude, Abeyta said. Krystine Batcho, PhD, a professor of psychology at LeMoyne College and a licensed psychologist who studies nostalgia, agreed using nostalgia in this way can help strengthen hope for the future.

“Amidst the death of a loved one, you may think there’s no hope of ever bringing them back,” Batcho said. “That part is true, but hope is bigger than that, and the science shows nostalgia does provide a very unique and very powerful tool for helping people find hope and be more optimistic about life going on even after the worst of a calamity.” Research led by Batcho has also found that nostalgically reminiscing with mementos and old photos of a loved one can counteract feelings of despair and hopelessnessopens in new window.

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Studies suggest it’s possible to also experience excessive nostalgiaopens in new window, which can cause people to dwell on the past and become unhappy with the present. This can lead to depression and can even make people less likely to fully engage in the present. Instead, Routledge suggests looking to the past to help figure out how to make the future even better.

“Our lives are so full of distractions and competitions for our attention, but often when we’re reflecting on these old memories, what we’re doing is focusing our attention on what we really care about,” he said. Recreating traditions from the past can also be an opportunity to make them more applicable to today, he added.

“We have a family cinnamon roll recipe that my mom always made, but my wife has a dairy allergy, so now we make them with vegan butter,” Routledge said. “Taking family traditions and manipulating them to put these memories in a broader story can actually help act as a guide in your life, helping you figure out what’s next.”

Routledge notes the more active and engaged the nostalgic activity, the more likely people are to get a mental health boost from it.

“Listening to nostalgic music or looking through old photos on your own can be great, but it also is pretty passive,” he said. Instead, plan social activities to do those things with others, and share your stories.

Abeyta agrees and adds that while nostalgia is not a silver bullet solution to combatting the nation’s loneliness epidemicopens in new window, it can be a spark that helps you find the support you need to build lasting relationshipsopens in new window.

“That’s one of the powers of nostalgia, is that it helps to at least temporarily take people out of this negative mindset and open them up for the possibility of successful social interactions,” Abeyta said.