How to Manage Holiday Depression

by Daniel

It’s that time of year again.

The holidays, often thought of as a time of joy and celebration, can be challenging for many people. Holiday depression, or “holiday blues,” refers to the sadness or stress some experience during this period.

While some people connect with the holiday cheer, this season can trigger feelings of loneliness, grief, and depression in others. In this post, we’ll explore the reasons behind holiday depression, symptoms and signs to watch for, and effective coping strategies.

What is holiday depression?

Holiday depression refers to feelings of sadness, loneliness, or heightened stress that some people experience during the holiday season. Festivities and family gathering can often elicit complex emotions, especially for those dealing with personal, financial, or social challenges. Holiday depression can vary in severity, from mild feelings of sadness to more intense depressive symptoms that disrupt daily life.

Why do holidays cause depression?

The reasons holidays may make us feel depressed are as varied as the individuals we are. For some, the portrayal of perfection on social media and in advertising emphasizes what we don’t have. It’s easy to feel the pressure of those unrealistic expectations. Trying to meet these standards can lead to stress, disappointment, and a sense of inadequacy.

Financial stress is another major factor. With gift-giving, decorations, and holiday activities, the holidays often involve additional expenses. For individuals struggling financially, this pressure can amplify stress and lead to feelings of guilt, especially if they feel unable to meet the expectations of friends and family. The financial burden is not limited to gifts but includes travel, food, and even social events, all of which can compound financial anxieties.

The holidays can also highlight a person’s sense of isolation. For those who are single, away from family, or grieving the loss of a loved one, the season can magnify loneliness. Social media often exacerbates these feelings, as people compare their experiences with others’ holiday celebrations, reinforcing feelings of separation or inadequacy.

For individuals coping with grief, the contrast between memories of past holidays and present-day absences can intensify grief. Anniversaries of loved ones’ deaths, or holidays spent without them, can bring waves of sadness, nostalgia, and loneliness.

For those in colder climates, the winter months come with shorter days and less sunlight, which can contribute to seasonal affective disorder (SAD). Reduced exposure to sunlight can disrupt circadian rhythms and affect serotonin and melatonin levels, contributing to feelings of depression and fatigue. SAD symptoms can overlap with holiday blues, intensifying feelings of low mood and lethargy.

Finally, the holiday season can be busy and chaotic. Between shopping, preparing meals, attending events, and fulfilling commitments, people often feel stretched thin. This overstimulation, coupled with a lack of sleep or time to recharge, can lead to physical and mental exhaustion, which exacerbates symptoms of depression.

Symptoms of holiday depression

Recognizing the symptoms of holiday depression can help individuals seek support or practice self-care before the sadness deepens.

Common signs include:

  • Persistent sadness: Feeling down or tearful despite attempts to engage in holiday festivities.
  • Loss of interest in activities: Disinterest in holiday traditions, gatherings, or activities that usually bring joy.
  • Fatigue or low energy: Lack of motivation to participate in holiday-related activities or feeling constantly tired.
  • Irritability or mood swings: Increased impatience, anger, or sensitivity in interactions with friends or family.
  • Appetite or sleep changes: Overeating, under-eating, insomnia, or oversleeping, often connected to stress or lack of routine.
  • Difficulty concentrating: Struggling to stay present or focus on conversations or tasks, which may be due to overwhelming thoughts or anxiety.
  • Feelings of worthlessness or guilt: Feeling inadequate or guilty, particularly when comparing one’s holiday experience to perceived societal expectations.
  • Isolation or withdrawal: Avoiding social gatherings or interactions, even with loved ones, as a way of coping with distress.

Coping strategies

While holiday depression can be challenging, there are ways to cope and find balance. These strategies focus on fostering a sense of control, self-compassion, and practical approaches to managing stress.

Set realistic expectations

Rather than aiming for perfection, try to set achievable expectations for the holiday season. This might mean simplifying celebrations, setting boundaries with family or friends, or acknowledging that it’s okay if the season doesn’t look like a greeting card. Accepting that imperfection is a part of life can help relieve some of the pressure that leads to holiday blues.

Create a budget and stick to it

Financial stress can be alleviated by setting a realistic holiday budget. Determine what is feasible for gifts, travel, and other expenses, and communicate openly with family about any limitations. You may find that some relatives appreciate simplified gift-giving practices, like drawing names or setting spending limits.

Prioritize self-care

During the holidays, it’s easy to neglect personal well-being. Prioritize self-care by scheduling time for activities that bring you peace and joy. This could be reading a book, going for a walk, meditating, or engaging in a hobby. Taking time for yourself can help recharge your energy and improve your mood.

Acknowledge and accept your feelings

Allow yourself to feel your emotions without judgment. Whether it’s sadness, grief, or loneliness, acknowledging your feelings can be cathartic and pave the way for healing. Reach out to a trusted friend, journal your thoughts, or engage in a supportive online community if talking to family feels difficult.

Reach out for support

Isolation can worsen feelings of depression, so try to stay connected. If you’re not in close proximity to loved ones, virtual meetings or phone calls can help bridge the gap. Local support groups or community events can provide social interaction and support, even if it’s just a friendly face at a community center.

Limit social media use

Social media often creates an unrealistic portrayal of the holiday season, which can increase feelings of inadequacy or loneliness. Consider limiting your time on social platforms or taking a break altogether. If you do use social media, remember that people often post highlights rather than the full picture.

Practice gratitude

Engaging in daily gratitude exercises, like listing things you’re thankful for, can shift focus away from what’s lacking. Acknowledging even small positives can foster a more optimistic outlook and reduce stress, making it easier to cope with challenging emotions during the holidays.

Exercise regularly

Physical activity releases endorphins, which can help improve mood and reduce stress. If possible, try to exercise regularly, even if it’s a short daily walk. Fresh air and movement can lift your spirits and provide a healthy distraction from stressors.

Maintain a routine

The holiday season can disrupt regular schedules, which can impact mental well-being. Strive to keep a routine for meals, sleep, and other daily activities. Consistency can create a sense of stability, which may help counteract feelings of depression.

Seek professional help

If feelings of sadness or depression persist, consider reaching out to a mental health professional. Therapists can provide coping tools, and sometimes short-term therapy can be particularly helpful in addressing holiday-specific issues. In some cases, medication or other interventions may be necessary, especially if symptoms align with those of SAD or major depressive disorder.

During the holidays and beyond

Holiday depression is a real experience that can impact anyone. Be gentle with yourself, practice self-care, and reach out for support to manage your symptoms.

Whether your depression is triggered by the holidays or more enduring, we can help. Talk to a therapist or psychiatrist today.