Getting Through the Holidays, Mental Health Matters
We all get stressed out during the Holidays, you are not alone! Here are some resources and scientifically backed ways to get through one of the toughest times of the year.
Please remember that this substack is not intended to diagnose or recommend medical treatment and that in times of crisis or mental health emergency help can be found by calling or texting 988 to talk and 911 in case of immediate emergency. If you are suffering from any of the symptoms discussed, find time to talk to your doctor. Many states have mental health services available on a sliding scale or covered by Medicaid. Read more on how to find these services in your state here. This article is not intended to address ongoing mental health journeys, though some of the resources may be helpful. All references for this overview are listed below or linked in the text.
"Holiday Blues"? Yes, it's a real term and you are not alone.
Holiday blues are a common experience for almost half of the people in the United States. It's estimated that up to 40% of individuals in the United States experience some form of holiday-related stress or emotional challenges. The last time I went shopping the week of Christmas, I would have been more likely to guess it’s about 90% of us that are feeling pretty stressed out.
“Holiday blues” are characterized by feelings of sadness, stress, and/or loneliness during the holiday season. While this time of year is often associated with joy and celebration, it can also bring heightened emotional challenges due to increased social pressure, financial stress, or the absence of loved ones. Also just being told repeatedly by marketing agencies that you “should feel joyful” when you may not can lead to additional stress and negative self talk. Nothing is wrong with you, we all feel this way sometimes, and selling you something and telling you it will make you joyful is their job.
To make matters worse the holidays can exacerbate feelings of isolation, especially for those coping with loss, mental health struggles, or difficult family dynamics. The holidays can also lead to an increase in alcohol and drug use which can compound mental health struggles. Finally, many people struggle with mental health year round may have feelings that are compounded by the pressures of the holidays and disruption of routines that are important for health management.
Below I review and link several studies that have shown ways people have been able to successfully navigate what can be one of the toughest times of the year, share a bit of research on Seasonal Affective Disorder (SAD) and how that can be approached. Immediate resources for mental health support are linked above in the first (bold type) paragraph of this writeup.
Here are 10 ways known to improve mood for most people, if you find that these aren’t helping and you have persistent or worsening feelings of depression please speak with your doctor, mental health professional or call/text 988 to start a conversation with someone there to help 24/7.
1. Practice Mindfulness and Meditation
Engaging in mindfulness techniques, like meditation and breathing exercises, can lower stress and improve emotional regulation during the holidays.
Scientific Evidence: A meta-analysis published in JAMA Internal Medicine found mindfulness meditation reduces anxiety, depression, and stress (Goyal et al., 2014).
Tip: Use apps like Headspace or Calm for guided meditation.
2. Maintain Physical Activity
Exercise has profound effects on mood and stress reduction by releasing endorphins and improving overall well-being.
Scientific Evidence: Regular physical activity has been shown to reduce symptoms of depression and anxiety (Craft & Perna, 2004).
Tip: Incorporate activities like brisk walks, yoga, or dancing, even for 20 minutes a day.
3. Set Realistic Expectations
Unrealistic expectations around the "perfect" holidays often increase stress and sadness. Adjusting goals to realistic and manageable ones reduces this burden.
Scientific Evidence: Lowering perfectionistic tendencies improves mental health outcomes (Limburg et al., 2017).
Tip: Focus on enjoying simple moments instead of chasing perfection.
4. Connect with Loved Ones
Spending quality time with friends and family or reaching out for social support reduces feelings of loneliness.
Scientific Evidence: Social relationships improve emotional resilience and reduce stress (Cohen & Wills, 1985).
Tip: Plan gatherings, calls, or activities that foster connection.
5. Limit Alcohol Consumption
While alcohol may seem like a stress reliever, it can exacerbate sadness, disrupt sleep, and worsen mental health.
Scientific Evidence: Excessive alcohol is linked to increased depression and anxiety (Boden & Fergusson, 2011).
Tip: Moderate consumption and opt for non-alcoholic alternatives.
6. Prioritize Sleep
Quality sleep is essential for regulating emotions and maintaining mental resilience.
Scientific Evidence: Sleep deprivation is associated with increased stress and emotional dysregulation (Walker, 2017).
Tip: Maintain a consistent sleep schedule and avoid screens before bed.
7. Practice Gratitude
Focusing on gratitude can improve mood and reduce stress by shifting attention toward positive experiences.
Scientific Evidence: Gratitude interventions reduce depressive symptoms and increase well-being (Wood et al., 2010).
Tip: Keep a gratitude journal and note three things you’re thankful for each day.
8. Manage Spending and Finances
Financial stress during holidays is common. Setting a budget reduces anxiety tied to overspending.
Scientific Evidence: Financial strain contributes to psychological distress (Drentea & Reynolds, 2012).
Tip: Plan expenses and opt for meaningful but budget-friendly gifts.
9. Engage in Acts of Kindness
Helping others through volunteering or small gestures can boost happiness and reduce stress.
Scientific Evidence: Helping behaviors release oxytocin, which promotes positive mood and social connection (Brown et al., 2003).
Tip: Volunteer, donate, or perform random acts of kindness.
10. Schedule Time for Yourself
Carving out moments for solitude or self-care can recharge mental energy and prevent burnout.
Scientific Evidence: Intentional solitude improves stress management and emotional clarity (Nguyen et al., 2018).
Tip: Set aside time for hobbies, reading, or relaxation without guilt.
Out of these 10 ways to reduce holiday stress some will work better for different people. But if you try them out you’ll find what works best for you to help improve your holiday. These are my personal top 5 that I actually try to stick to year round (but need extra reminders during the holiday season): Exercise, Scheduling Time for Myself, Volunteering (Acts of Kindness), Sleep, and limiting Alcohol.
Exercise: I always find more perspective after even 20 minutes of getting my heart rate going.
Time for Myself: I used to feel guilty about this one, but quickly realized I was much nicer to be around and much more effective at work etc. if I’d had time to take care of myself. Often time for myself is when I find time to meditate or write down everything I’m grateful for in this life.
Acts of Kindness: Signing up for a shift at a soup kitchen or local food bank brings perspective back. In my most stressed out moments in research I would show up at the local soup kitchen and serve and help cook (stir the soup). I would show up in lab smelling literally like soup after a lunch time shift, but with a renewed sense of purpose, a fresh perspective, and deep gratitude. Donating to a food bank if you can or helping to pass out food for holiday meals can also be a huge help.
Sleep: Treating myself to a guaranteed slow day or day or two to catch up on sleep always leaves me ready to take on bigger things.
Limiting Alcohol: Perhaps it’s my age, but I’m certainly not going out like I did in my 20s. I feel much better for it. Limiting an evening to three drinks maximum makes sure I’m not spending two days regretting a party I can’t remember very well.
Seasonal Affective Disorder
About 5% of the U.S. population also experiences Seasonal Affective Disorder (SAD) in the winter months. SAD is characterized by depression, fatigue, and changes in sleep, and appetite. SAD has a wide range of severities and thus may be underdiagnosed and is often misdiagnosed. SAD also may have a genetic component making it more common in some families. Read more about SAD on the American Psychiatric Association website, here.
SAD is more common in regions with long winters and less sunlight and is often associated with low vitamin D levels. Though little research supports alleviation of SAD through vitamin D supplementation, if you do start vitamin D supplementation note that it can take several weeks to raise your vitamin D levels. Light therapy does, however help with SAD, read more about SAD and choosing a light box from the Mayo Clinic, here.
The National Institute of Health’s National Center for Complementary and Integrative Health has a comprehensive write-up on what is known to help with SAD and what several studies have shown, linked here.
It can take awhile to diagnose SAD due to varying severity of symptoms and it needing to be a repetitive seasonal issue. Because it typically lasts about 4-5 months of the year many people try to “tough it out”. However, this can have catastrophic consequences as one year may be worse than another, and SAD can lead to major depressive disorder. Also, SAD may not ‘clear up’ for many in the summer. If you think you may suffer from SAD it’s a good idea to talk to your doctor to see what you can do to help manage and improve this very real condition. Read more about this here.
Summary
It’s important to recognize these feelings, know you are NOT alone, and that this is a relatively normal response to the stress and pressure of the holidays. Taking a few small steps toward self-compassion, whether by reaching out to supportive friends or seeking professional help can go a very long way towards making the holiday season better. And if you can, making extra time to check in and offer space to friends and family that may be struggling can also be very supportive for both you and them.
However your holiday looks I hope you find personal ways to introduce joy into these shorter days and longer nights. Spring is just around the corner.
References:
Tonge, J., & Hoh, H. (2019). The impact of social stressors on holiday mood. Journal of Affective Disorders, 250, 76-84. https://doi.org/10.1016/j.jad.2019.03.005
Kuehner, C. (2017). Why is depression more common among women than among men? The Lancet Psychiatry, 4(2), 146-158. https://doi.org/10.1016/S2215-0366(16)30263-2
Sacks, D., & Mann, J. (2021). Psychosocial impact of the holiday season on mental health: Understanding the emotional response. Clinical Psychology Review, 83, 101936. https://doi.org/10.1016/j.cpr.2021.101936
Goyal, M., et al. (2014). JAMA Internal Medicine: Meditation Programs for Psychological Stress.
Craft, L. L., & Perna, F. M. (2004). Sports Medicine: Benefits of Exercise on Depression.
Limburg, K., et al. (2017). Clinical Psychology Review: Perfectionism and Mental Health.
Cohen, S., & Wills, T. A. (1985). Psychological Bulletin: Social Support and Well-being.
Boden, J. M., & Fergusson, D. M. (2011). Addiction: Alcohol and Depression.
Walker, M. P. (2017). Why We Sleep: Sleep’s Role in Emotion.
Wood, A. M., et al. (2010). Journal of Research in Personality: Gratitude and Well-being.
Drentea, P., & Reynolds, J. R. (2012). Social Science & Medicine: Financial Stress Effects.
Brown, S. L., et al. (2003). Psychological Science: Helping Behavior and Well-being.
Nguyen, T. V., et al. (2018). Journal of Adolescence: Solitude and Emotional Regulation.