Understanding Holiday Depression

By Jess Cottle

Save A Life Recovery Resource Center @thecenter207

For many people, the holiday season is portrayed as a time of joy, togetherness, and celebration. However, for a significant number of individuals, this time of year can bring feelings of sadness, loneliness, anxiety, or emotional exhaustion. Holiday depression is a common and often misunderstood experience that deserves recognition and compassion.

What Is Holiday Depression?

Holiday depression refers to a temporary increase in depressive symptoms that occur during the holiday season. While it is not a formal clinical diagnosis, it can involve symptoms such as low mood, loss of interest in activities, fatigue, changes in sleep or appetite, irritability, and feelings of isolation or hopelessness. For some, these symptoms may worsen existing mental health conditions such as major depressive disorder, anxiety, or seasonal affective disorder (SAD).

Common Causes of Holiday Depression:

Several factors can contribute to feelings of depression during the holidays:

Loss and grief: The absence of loved ones due to death, estrangement, or distance can feel more pronounced during holidays centered around family and tradition.

Loneliness and isolation: Those who live alone or lack supportive relationships may feel disconnected while others appear to celebrate together.

Financial stress: Gift-giving, travel, and social obligations can place a heavy financial burden on individuals and families.

Unrealistic expectations: Media and social pressures often portray the holidays as “perfect,” leading to disappointment when reality does not match these ideals.

Family conflict: Strained relationships or unresolved trauma may resurface during family gatherings.

Increased responsibilities: Hosting events, caregiving duties, and emotional labor can be overwhelming.

Reduced daylight and routine changes: Shorter days, less sunlight, and disrupted schedules can negatively affect mood and energy levels.

Signs and Symptoms to recognize:

Holiday depression may look different for each person, but common signs include:

Persistent sadness or emptiness

Withdrawal from social activities

Increased irritability or emotional sensitivity

Changes in sleep or eating patterns

Difficulty concentrating

Feelings of guilt, worthlessness, or being a burden

Increased use of alcohol or substances to cope

Coping Strategies and Support:

Although holiday depression can feel overwhelming, there are ways to reduce its impact, for example:

Set realistic expectations: It is okay to simplify traditions or create new ones that better suit your current emotional needs.

Maintain routines: Keep regular sleep, meals, and activity schedules to provide stability.

Prioritize self-care: Rest, gentle movement, and quiet time are just as important as social commitments.

Acknowledge feelings: Allow yourself to feel sadness or grief without judgment. Suppressing emotions can intensify distress.

Stay connected: Even brief check-ins with trusted friends, support groups, or community organizations can reduce isolation.

Limit alcohol and substances: These may temporarily numb emotions but often worsen mood over time.

Seek professional help: Therapy, counseling, or support hotlines can provide guidance and relief, especially if symptoms are severe or persistent.

When to Seek Immediate Help:

If feelings of depression include thoughts of self-harm or suicide, it is important to seek immediate help. In the United States, the 988 Suicide & Crisis Lifeline is available 24/7 by calling or texting 988. Reaching out for help is a sign of strength, not weakness.

Holiday depression is more common than many people realize, and experiencing it does not mean someone is ungrateful or failing to appreciate the season. By recognizing the emotional challenges the holidays can bring and promoting understanding and support, we can create space for more honest, compassionate conversations about mental health—during the holidays and throughout the year.

"Remember, if you ever need a helping hand, it's at the end of your arm, as you get older, remember you have another hand: The first is to help yourself, the second is to help others." ~Audrey Hepburn