The holidays can bring a mix of different emotions. For some, it’s a time of joy, connection, and celebration. But for so many of us, it’s also a season of stress, financial pressure, and family conflict — which often have a way of leading to depression.
Reports show that 9 out of 10 people say that the holidays bring at least one source of stress. Unrealistic expectations, busy schedules, and even changes in the weather can all take a toll on your mental health. If you find this time of year more difficult than delightful, know that you’re not alone.
Fortunately, there are ways to care for your emotional well-being and approach the season with more balance. By understanding why the holidays affect your mood and learning strategies to navigate them, you can create a season that feels meaningful — on your own terms.
Why the holidays can feel depressing
There are so many reasons why the holidays can contribute to feelings of depression, including:
Unrealistic expectations
The holidays often come wrapped in images of perfection — think joyful families, perfectly prepared meals, and beautifully wrapped gifts. But the truth is that for most of us, real life rarely looks like a holiday movie — and that’s okay!
You may feel pressure to create a flawless celebration or guilt if your own emotions don’t match the “holiday cheer” you think you’re supposed to feel. These unrealistic expectations can lead to frustration, sadness, or the sense that you’re falling short.
It’s important to remind yourself that no one’s holiday season is perfect. Joy isn’t about perfection—it’s about finding meaning in the moments that matter to you, even if they don’t look like the scenes you see in ads or on social media.
Financial strain
The gift-giving traditions of the holidays can bring joy, but they can also come with significant financial stress. Whether it’s buying presents, hosting meals, or traveling to see family, the expenses can add up quickly.
This pressure can be especially challenging if you’re already feeling stretched financially. The expectation to spend (and the sometimes intense feelings of guilt when you just can’t) can leave you feeling anxious or overwhelmed.
Seasonal changes
For many, the holidays coincide with colder weather and shorter days. These seasonal shifts can disrupt your routine and reduce your exposure to sunlight, which could contribute to Seasonal Affective Disorder (SAD).
SAD is a type of depression linked to changes in daylight that can affect your mood, energy levels, and overall well-being. Even if you don’t have SAD, the lack of sunlight, paired with the busyness of the season, can leave you feeling tired or unmotivated.
Loneliness
Holidays are often described as a time of togetherness, but for many, they can feel profoundly isolating. If you’re far from loved ones, grieving someone who isn’t here, or feeling disconnected, the season can bring a sharp sense of loneliness.
Even in a crowded room, loneliness can creep in if you feel unseen or misunderstood. Social media can make these feelings worse, as it seems like everyone else is celebrating with love and joy while you’re struggling.
It’s important to remember that loneliness is not a reflection of your worth. Reaching out—even in small ways—can make a difference. Whether it’s calling a friend, joining a community event, or simply connecting with someone in a meaningful way, small actions can ease feelings of isolation.
Family conflict
The holidays can bring family together—but they can also bring old conflicts to the surface. Whether it’s unresolved tension, differing opinions, or unmet expectations, family dynamics often feel heightened during this time of year.
Navigating these challenges can be draining. You might find yourself walking on eggshells, avoiding certain topics, or feeling triggered by past issues. While it’s natural to want everything to go smoothly, it’s important to recognize that not all conflicts can be resolved in one day—or even one season.
Setting boundaries can help protect your emotional well-being. Decide ahead of time what topics or situations you’ll engage with and what you’ll step away from. Remember, you don’t have to sacrifice your mental health for the sake of harmony.
How to protect your mental health this holiday season
Fortunately, there are ways to protect your mental health this season, and make your holidays tolerable, if not exactly enjoyable.
1. See the bigger picture
When holiday stress feels overwhelming, it’s easy to get caught up in the details. A burnt side dish or a forgotten gift can suddenly seem monumental. But taking a step back to see the bigger picture can help you put things in perspective.
Our Chief Scientific Officer, Prof. Bar’s research shows that adopting a broader focus — what we also call “global thinking”— can improve your mood by helping you view challenges as smaller parts of a much larger whole. Instead of focusing in narrowly on what’s going wrong, try asking yourself:
How will I feel about this a month or a year from now?
What truly matters to me this season?
Looking at the big picture in this way may help you avoid rumination and anxiety.
2. Set realistic expectations
The holidays don’t need to be perfect to be meaningful. Yet many people feel pressure to plan elaborate meals, buy the best gifts, or host flawless celebrations. You might feel like everything needs to be picture-perfect to be acceptable, which can increase feelings of anxiety.
Ask yourself what matters most to you. Is it spending time with family? Honoring a cherished tradition? Or simply enjoying moments of rest away from work? Once you identify your priorities, let go of the things that don’t align with them.
By focusing on what’s meaningful rather than what’s “perfect,” you can reduce stress and make room for more authentic moments.
3. Make a budget
Financial stress is one of the most common challenges during the holidays, but creating a realistic budget can help. Start by listing all your potential expenses, including gifts, travel, and meals. Then, set limits that feel manageable for you.
If money feels tight, consider alternatives to traditional gift-giving. A heartfelt note, a handmade item, or even an offer to spend time together can be just as meaningful. It’s not just a cliche to say that “It’s the thought that counts.” Often, the thought and effort behind a gift mean more than the cost.
4. Prioritize rest and self-care
It’s easy to put your own needs aside during the holidays, but rest and self-care are essential to your well-being.
Make time for activities that restore your energy, whether that’s taking a walk, reading, or spending a quiet evening at home. Remember, it’s okay to say no to plans that feel overwhelming. Setting boundaries is a form of self-care — and it allows you to show up more fully for the things that actually matter.
5. Build connections
For some, the holidays are a time of family gatherings and joyful reunions. But for others, it can be a season of loneliness or loss. The holiday season can remind you of the people no longer present with us.
If you’re feeling isolated, reaching out to others can help. Consider volunteering, connecting with friends, or organizing a small gathering with people you trust. Even a brief phone call with a loved one can remind you that you’re not alone.
Talking to a therapist can also help you work through feelings of loneliness this season, especially if they’re rooted in depression.
6. Practice mindfulness to ease overstimulation
The holidays can feel noisy — literally and emotionally. It feels like every store is crowded, and you’re constantly being forced into big social gatherings. It’s easy to feel overstimulated.
Mindfulness can help you slow down and recenter yourself. One simple grounding exercise is the 5-4-3-2-1 method:
Notice 5 things you can see around you.
Identify 4 things you can touch.
Listen for 3 sounds.
Recognize 2 things you can smell.
Savor 1 thing you can taste.
This practice helps ground you in the present moment and may help give your brain a break from all the noise.
Download Mood Bloom and Play Your Way to Well
The holidays don’t need to be perfect to be fulfilling. By setting boundaries, focusing on what matters most, and giving yourself space to rest, you can create a season that feels meaningful — to you.
If you’re experiencing symptoms of depression or even just the holiday blues this time of year, then it’s important to get mental health treatment as soon as possible. On top of more traditional treatment methods like medication and therapy, you can also download Mood Bloom to use our innovative (and fun!) technology to improve mood.
Clinical trials have found that playing just 15 minutes a day can significantly reduce depression symptoms.
Download Mood Bloom and Play Your Way to Well!
Commenti