Holiday Depression: Signs, Causes, & Ways to Cope

How Common Is Holiday Depression?

Despite what retailers and movies want you to believe, depression is common during the holiday season. However, statistics may not be entirely accurate. First, people may feel ashamed or embarrassed to admit their struggles with things like grief and loneliness during this time. This is particularly true if they feel cultural or familial pressures to “enjoy the season.”

Here is what the research shows on the prevalence of holiday depression:^{2, 3, 4}

• 280 million people in the world experience depression. That’s 5% of the adult population.
• As many as 14% of adults in the US experience “winter blues,” which may or may not coincide with the holidays.
• 69% of people feel stressed by either their “lack of time” or “lack of money” regarding the holidays. In addition, over half feel worried about the pressure to give or receive gifts

Symptoms of Holiday Depression

Holiday depression can overlap with typical symptoms of depression. However, holiday depression symptoms are especially concentrated during the winter months. They may peak between October and December and gradually fade away after the new year (although some may experience post-holiday blues or sadness during January). It’s important to note that depression is different from occasional sadness—it’s a multifaceted condition that can affect multiple areas of functioning.

Here are some potential signs that you or a loved one may be dealing with holiday depression:

• Increased sadness or apathy
• Agitation and frustration within interpersonal relationships
• Feelings of excessive guilt
• Overeating or excessive drinking
• Sleep problems (sleeping too little or too much)
• Physical complaints like headaches or stomach pains
• Mood swings
• Feeling particularly tense or anxious
• Losing interest in pleasurable activities or relationships

13 Tips to Cope With Depression During the Holidays

Holiday depression can be stressful, but practicing healthy coping skills can help improve your mood and minimize situational depression symptoms. It’s important to have an action-based plan to care for yourself during this time of year.

Here are 13 practical tips for dealing with holiday depression:

1. Stick With Your Routine as Much as Possible

Try to maintain a regular schedule during the holidays. That means going to bed and waking up around the same time each day. Keep up with your usual exercise and eating habits. Engage in your regular chores and weekly commitments.

It’s important to be flexible, but respecting a sense of normalcy is also crucial. Even if you’re traveling or trying to be more spontaneous, aim to ground yourself with a few predictable activities each day.

2. Set Firm Boundaries & Practice Saying No

Unfortunately, many of us believe we must commit to every social engagement. However, overextending yourself often results in more stress and resentment.

Instead, prioritize what feels most important to you. Furthermore, respect your threshold. While some people might love attending holiday parties every weekend night, it’s perfectly reasonable if that’s not your thing. Saying no frees you up to be more present and engaged in the things that matter most.

3. Reassess Your Expectations

No celebration is perfect, and no holiday season is perfect, either. Try to eliminate the “shoulds” regarding how you think you should feel or act during this time of year.

Furthermore, aim to be realistic with your loved ones. Chances are, someone will disappoint or frustrate you at some point. Rather than letting it ruin the entire day, embrace a more accepting approach. Remember that most people just try their best in a given moment.

4. Stay Active & Get Outdoors

Regular movement can be a wonderful natural coping strategy for holiday depression. Exercise for depression can release natural endorphins, while also providing some stress relief. Depression can affect the ability to fall and stay asleep, so movement can help your body feel tired and more prepared for sleep. Exposing yourself to whatever natural light is available during the winter season can also help stabilize your circadian rhythm.

5. Be Careful About Over-Consuming Alcohol & Other Substances

Alcohol is a depressant, meaning that it can intensify any depressive symptoms an individual is already experiencing. Over-consumption of alcohol can exacerbate any pre-existing depression symptoms either in frequency or intensity. Other substances can also negatively affect depression symptoms. For example, simple over-consumption of caffeine can add to pre-existing anxiety symptoms like irritability and jitteriness.

6. Don’t Put All Your Energy Into Just One Day

Holiday depression can come with symptoms such as fatigue and difficulty with concentration. It is important to prioritize to-dos and understand that minimizing responsibilities on specific days like Christmas or Thanksgiving may help reduce the worsening of certain symptoms. If you are already feeling sluggish and foggy, over-extension of available energy can leave you drained. The holidays can also come with many types of holiday errands. Learn to plan and prioritize responsibilities so you don’t feel completely exhausted at the end of your day.

7. Share How You’re Feeling With Trusted Loved Ones

Seeking support is a vital piece of recovery from depression. Since depression can make people feel down and experience a loss of interest in everyday activities, your support system can become an important factor for recovery.

When experiencing depression, you may want to isolate and avoid interactions with others. However, staying connected and sharing your feelings with trusted loved ones is important. If you don’t have the physical energy to get up and meet someone, consider calling or using a virtual app as an alternative to in-person interactions.

8. Consider Volunteering Throughout the Holiday Season

There are many opportunities to volunteer in various settings during the holiday season. Volunteering is a great way to increase social connections, sense of purpose, and responsibility to your community.

Volunteering can help keep your body and brain engaged in the present moment. It can also help you reframe your thinking towards a state of gratitude. Research supports the idea that volunteering may reduce feelings of anxiety and depression, especially for people over the age of 65.⁶

9. Keep Track of Your Spending

During a period of holiday depression, you may be more likely to lean on spending as a coping mechanism. Around the holidays, there is a cultural focus on spending and gift-giving, along with ample opportunity to purchase through varieties of holiday sales and promotions. As a consumer, you can take a mindful approach to your spending habits.

Consider having a plan for purchases before going shopping, such as a list of questions you can ask yourself about the priority of a potential purchase. Through being mindful, you can mitigate the effects over-spending can have on holiday depression.

10. Create Your Own Traditions

If you don’t like the usual rituals your family participates in during the holidays, consider switching it up. You’re entitled to make this season be whatever you want. A tradition can be anything but try to think of things that bring you joy and meaning. For instance, you may commit to volunteering in the morning on Thanksgiving. Or, perhaps you can plan a small road trip over winter break instead of hosting dinner at your house.

11. Plan Your Exit Strategies

Certain people or events may trigger more sadness, anger, or anxiety. Preparing for this possibility in advance can help reduce holiday depression. A good exit strategy means knowing when to leave an uncomfortable event or situation. Sometimes it entails simply walking away. Other times, it means enlisting a positive friend to reach out to when you feel overwhelmed. Either way, aim to have a concrete plan in place. Even if you don’t use it, having a strategy is still helpful.

12. If You Also Have SAD, Try Light Therapy

Light therapy is one of the most common treatments for SAD because of its high success rates.³ Research shows that 60-80% of SAD patients benefit from light therapy.³ The frequency and intensity of light needed may vary person by person, but most people benefit from 10,000 lux (between 30-90 minutes of light therapy).³ It is also important to buy a verified light therapy unit to get the right type of treatment.³

13. Talk With a Therapist

Seeking support during this time can help you feel less depressed. Therapists understand the common struggles associated with the holidays. They are skilled in providing reassurance, guidance, and proactive coping skills for managing your stress.

Short-term therapy may be extremely beneficial during this time, and you can use a professional therapist directory to begin your search, or use one of the many online therapy for depression platforms. Try to find a therapist with experience in treating depression.

How to Support a Loved One With Holiday Depression

If you suspect a loved one might be struggling, it’s most important that you validate their feelings and experiences, and not tell them to smile through their depression. Don’t discount what’s happening with cliches like, But it’s the holidays, or aren’t you glad we can all just be together?

Ask Them What They Need

Ask how you can support them during this time. If they aren’t sure, let them know that you are available to listen and that they can come to you with whatever they need. If they ask for a specific request, see how you can best help them.

Don’t Make Conversations About You

Do not try to one-up their feelings. Even if you relate to having depression yourself, don’t make the conversation about your experiences. Instead, focus on how you can best understand their unique circumstances.

Help Them Get Professional Help

Finally, it can be helpful to encourage them to seek treatment. Sometimes, people don’t know the first step to take. If this is the case, consider asking your loved one if they are open to you helping them find a potential therapist referral.