The holiday season is often portrayed as a time of joy, celebration, and connection. However, for many people, it is anything but. Instead, the holidays can magnify feelings of loneliness, sadness, and stress. From financial strains to family conflicts, holiday-related depression is a real and widespread issue.Â
In this blog, we will explore how and why the holiday season impacts mental health, and we will offer actionable steps to cope. More importantly, we will discuss why seeking professional help during this time is critical.
Why the Holidays Are a Breeding Ground for Depression
The stress and pressure associated with the holiday season can be overwhelming. A 2023 survey conducted by the American Psychological Association (APA) involved 2,061 U.S. adults and revealed that 89% of them felt stressed during the holidays.Â
Participants cited financial concerns, family conflicts, and missing loved ones as major sources of stress. Nearly 41% said their stress levels increased compared to other times of the year, making it difficult to fully enjoy the festivities.
The commercialized nature of the holidays also plays a role. The pressure to buy the perfect gifts, attend every gathering, and maintain an idealized image of the season can exacerbate feelings of inadequacy.Â
For some, this heightened sense of responsibility can lead to burnout, isolation, or even clinical depression. The APA’s findings underscore the need to recognize these triggers early and take preventive measures.
Financial Strain
One of the most significant stressors during the holidays is money. Between purchasing gifts, hosting dinners, and traveling to see loved ones, the financial demands of the season can quickly pile up.Â
According to the APA’s survey, 58% of participants identified financial pressure as a key source of holiday stress. This stress is particularly felt by households earning under $50,000 annually, who reported higher levels of anxiety compared to those earning over $100,000.
The solution lies in setting realistic budgets and managing expectations. If buying multiple gifts is financially unfeasible, consider alternatives like Secret Santa exchanges or handmade items. Remember, meaningful gestures like writing a heartfelt note or helping with a neighbor’s chores can often carry more value than expensive presents.
The Weight of Family Expectations
The holiday season often brings families together, which can be both a blessing and a challenge. Family conflicts, unresolved disputes, and the pressure to conform to traditions can make gatherings stressful. For individuals with strained family dynamics, the holidays can feel like walking on eggshells.
Setting boundaries is key. If attending every event feels overwhelming, allow yourself the flexibility to decline invitations or leave gatherings early. Communicating your needs to family members ahead of time can also help prevent misunderstandings. As psychologist Dawn Potter, PsyD, suggests, focus on spending time with individuals who bring joy rather than stress.
Grief and Loneliness
For those who have lost loved ones, the holidays can intensify feelings of grief. Traditions that once brought joy can become painful reminders of who is missing. A study by the National Alliance on Mental Illness (NAMI) found that 64% of people with existing mental health conditions reported feeling worse during the holiday season.
Experts recommend finding ways to honor the memory of lost loved ones. This could include lighting a candle, sharing stories, or making their favorite dish part of the holiday meal. Acknowledging grief rather than suppressing it can bring a sense of healing.
Seasonal Changes and Depression
The winter months coincide with shorter days and less sunlight, which can lead to seasonal affective disorder (SAD). This form of depression affects about 5% of adults in the U.S., with symptoms often peaking during the holiday season. People with SAD may experience fatigue, difficulty concentrating, and persistent feelings of sadness.
To combat SAD, prioritize getting sunlight during the brightest part of the day. Even a short walk outdoors can help regulate your mood. Other effective strategies include light therapy, staying physically active, and maintaining a consistent sleep schedule.
Social Media and Unrealistic Comparisons
Social media can amplify feelings of inadequacy during the holidays. Seeing perfectly curated images of festive gatherings, extravagant gifts, and happy families can create unrealistic comparisons. Social media is often a highlight reel, not an accurate reflection of reality.
Limiting time on social media and focusing on real-life connections can ease this pressure. Remember, the holidays are not about achieving perfection—they are about creating meaningful experiences, however small or simple they may be.
Practical Coping Strategies for Holiday Depression
Here are practical strategies to help you manage stress and find moments of peace during the season:
1. Practice Mindfulness
Mindfulness involves paying attention to the present moment without judgment. Deep breathing exercises, where you inhale for four seconds, hold for four, and exhale for six, can calm your nervous system. Meditation apps provide guided sessions tailored to reducing anxiety. Even a five-minute break to close your eyes, breathe deeply, and clear your mind can help manage overwhelming feelings.
2. Create a Self-Care Plan
Self-care is essential during high-stress times. Plan activities that genuinely bring you joy. This could mean reading a favorite book, taking a walk in the fresh air, or baking cookies using your grandmother’s recipe. Schedule these moments into your day, treating them as non-negotiable appointments with yourself.
3. Seek Connection
Loneliness can feel heavier during the holidays. Make an effort to reach out to someone you trust, whether it is a friend, a neighbor, or a local group. Volunteering at a food bank or shelter not only builds connection but also provides a sense of purpose by helping others in need.
4. Set Realistic Goals
Let go of perfectionism. Focus on a few meaningful priorities, like decorating a small tree or attending one gathering. It is okay to skip or simplify less important activities.
5. Talk to Someone
Sharing your feelings lightens emotional burdens. If you feel comfortable, confide in a close friend or family member. For deeper struggles, consider reaching out to a therapist who can provide professional guidance and support tailored to your needs.
When to Seek Professional Help
If feelings of sadness, hopelessness, or anxiety persist for more than two weeks, it may be time to seek professional help. Other warning signs include difficulty sleeping, changes in appetite, and thoughts of self-harm. At Zeam Health & Wellness, we offer compassionate care tailored to your unique needs. Contact us today to schedule an appointment and take the first step toward a brighter, more balanced holiday season.
