Holidays are often thought of as a time of happiness, connection, and celebration. Festive gatherings, sparkling lights and ornaments, and holiday treats – the holidays have the potential to create joyful memories. But for people living with depression or seasonal affective disorder (SAD, also known as the “winter blues”), the holiday season can mean increased feelings of loneliness, stress, and sadness rather than happiness and celebration. Managing depression during the holidays can feel daunting, but you don’t have to struggle through it alone. There are several ways to cope with your feelings and manage depression during the holidays.
At Stone River Behavioral Health, we understand that the holidays can be a stressful time of year. Whether you struggle with seasonal depression or this time of year just seems more difficult due to everyday holiday stressors, we’re here to help you manage those challenges and keep your emotional health in mind.
Depression During the Holidays: What Causes It?
What makes the holidays make depression worse? Financial pressure is one reason people get depressed during the holidays. There’s always the pressure to buy gifts or to travel to see family. You may feel the extra weight of having to host or provide for your family at home. If you’re grieving the loss of family or friends, you may experience a rollercoaster of emotions during the holidays. Family conflict and other underlying issues also take their toll this time of year. You may not expect to feel this lonely on Christmas or Thanksgiving, but that loneliness may strike if you spend the holidays alone or far away from loved ones.
Seasonal depression is another cause of holiday depression. The lack of sunlight during winter hits people’s serotonin levels, leading to SAD, or Seasonal Affective Disorder, to peak during this time. Seasonal depression is most prevalent in the later parts of fall and winter, when fewer people spend time outside due to shorter days and colder weather.
Ways to Cope with Depression During the Holidays
1. Make time for self-care.
When you’re experiencing seasonal depression or holiday stress, it’s essential to take care of yourself. Rest when you need to, eat well, and focus on doing things that make you feel relaxed or comfortable. Find small ways to stay mindful during the busy holiday season, like through meditation, deep breathing, or journaling.
If you feel guilt or pressure about your holiday plans, remember that it’s okay to put your mental health first. It’s OK to skip a family gathering or even to stay home alone if that’s what you need.
2. Adjust your expectations.
Holiday traditions can bring a lot of outside pressure around gift giving, meals, or extended family obligations. For many people, holiday plans are never as fun or fulfilling as they seem in social media posts or television specials.
Combat this by adjusting your expectations to include more personally meaningful things. Rework your old traditions or create new ones that focus on what matters most to you. Simplify the holidays in ways that feel right for you, prioritizing the things that bring you the most peace and joy.
3. Stay socially connected.
Holidays can be isolating when you’re struggling with depression, but it’s important to stay socially engaged as much as possible. Talk to friends, family, or coworkers who support and value you.
If you’re unable to connect with friends or family in person, consider finding virtual or community options to engage with others. Volunteering in your local community is a great way to connect with others and feel useful.
4. Set boundaries.
The holidays are filled with various social obligations and commitments. It’s easy to overextend yourself with too much time around family, holiday parties, or gift exchanges.
While these activities can be joyful and fulfilling, they can also become draining or emotionally difficult when you’re also managing depression. Be thoughtful about which commitments you can take on and set boundaries as needed. Communicate with others what you’re comfortable with, and don’t be afraid to say “no” to plans that feel like too much stress or pressure. Focus on what feels manageable to you so that your holidays aren’t more exhausting than they need to be.
5. Keep active.
Exercise can be a great way to combat the “winter blues.” Physical activity releases endorphins, your brain’s natural “feel-good” chemicals. Please do whatever you enjoy, whether it’s taking a walk outside, doing yoga, or dancing.
Try to get some outdoor time even during the cold months. Natural sunlight (even in small doses) helps regulate your body’s internal clock and Vitamin D levels, which can improve mental health.
6. Seek Professional Support When Needed
If depression feels overwhelming and unmanageable, don’t hesitate to seek professional help. Seasonal depression and general feelings of sadness during the holidays are widespread, and it’s okay to need assistance to understand and manage these feelings.
At Stone River Behavioral Health, we specialize in helping individuals navigate the challenges of depression through tailored treatment programs that address their specific needs. Therapy, support groups, and mental health programming can make a significant difference in restoring your sense of peace during this season and beyond.
When Depression Goes Beyond the Holidays
For some, the holidays may intensify existing mental health struggles, while others experience relief once the season ends. If you’re finding it difficult to manage your emotions even after the holidays pass, it could indicate deeper concerns that require attention. Symptoms like persistent sadness, anxiety, lack of energy, or trouble concentrating shouldn’t be ignored—even if they occur outside of seasonal triggers.
Effective treatment options for depression are available year-round. Seeking help from mental health professionals can be a transformative step in improving your emotional stability, no matter the time of year.
Depression During the Holidays Can Be Treated. Contact Us Today for Help
The holidays can be tough, but if you’re struggling with depression or seasonal affective disorder, there is help available. When you have the tools you need to find hope, comfort, and relief during this time of year, you can find ways to cope with the “winter blues” or additional support you need to manage more serious emotional concerns.
At Stone River Behavioral Health, we provide compassionate and effective mental health services that can help you or a loved one deal with depression, anxiety, and seasonal challenges. Our top-quality depression treatment programs and therapies are designed to address your needs and help you find a new sense of inner peace and well-being.
If you or a loved one is struggling with emotional difficulty this holiday season or year-round, contact us today to speak with one of our caring experts. We can help you find balance, peace, and joy as you move forward with hope and strength.