11/24/2025
Why the Holidays Can Trigger Depression
Feeling depressed during the holidays is much more common than people admit, and it can be especially painful because the season is “supposed” to be joyful. If you’re struggling, here are some ways to understand what’s happening and steps that may help:
Why the Holidays Can Trigger Depression
Pressure to be happy: Constant messages about joy and togetherness can make you feel worse if you’re not in that place emotionally.
Loneliness or isolation: Even being around people can feel lonely if you don’t feel connected.
Family stress or unresolved conflicts: Old patterns often resurface during gatherings.
Financial strain: Gift-giving and travel can add pressure.
Seasonal Affective Disorder (SAD): Short, dark days can worsen mood.
Grief: The holidays can intensify the absence of people you’ve lost.
Signs You Might Be Experiencing Holiday Depression
Feeling unusually sad, heavy, or numb
Loss of interest in things you normally enjoy
Fatigue, low energy, or sleep changes
Increased anxiety or irritability
Withdrawing from people
Feeling hopeless or overwhelmed
Ways to Cope
1. Lower the pressure
It’s okay if your holidays don’t look like a movie. Redefine what’s “enough.”
2. Set boundaries
You’re allowed to skip certain events or limit time with people who make you feel drained.
3. Focus on small comforts
Warm drinks, soft lighting, a favorite movie, a walk, a craft—small grounding rituals can stabilize your mood.
4. Create a new tradition
If old traditions are painful or stressful, try something simple that feels more aligned with where you are now.
5. Limit alcohol
Alcohol can worsen depression and anxiety even if it provides short-term relief.
6. Reach out (even a little)
Texting a friend, joining an online group, or planning a low-key meetup can help you feel less alone.
7. Plan for grief
If you’re missing someone, intentionally acknowledge them—light a candle, look at photos, share a story.
8. Get sunlight or bright-light exposure
Even short outdoor walks or using a daylight lamp in the morning can help.
9. Keep expectations realistic
Some holiday seasons are simply about getting through. That’s okay.
If you’re feeling overwhelmed
You don’t have to go through this alone. Talking with a therapist, support group, or trusted person can make a real difference. And if you’re ever having thoughts of harming yourself, please reach out to emergency services or a crisis hotline in your area immediately—people are there to listen.
