December is often a time of holiday gatherings filled with friends, family, traditions, and celebrations, but it can also be a season that brings up complex emotions. For many people, this time of year stirs up feelings of sadness, loneliness, or stress alongside, or even instead of, the expected joy.  

The contrast between the festive atmosphere and one’s private emotions can be stark, especially for those coping with a loss, strained relationships, or the weight of expectations. The National Alliance on Mental Illness (NAMI) reports that 64% of people living with a mental illness say their condition worsens around the holiday season. 

Feeling depressed or experiencing the “holiday blues” during a festive season may seem contradictory but acknowledging these emotions as real and valid is a critical first step toward caring for one’s mental health during this time. 

Recognizing The Reasons 

Many people experience low mood or worsening depression during the holiday season, which can make this time of year feel especially demanding. In a survey by the American Psychological Association, 41% of adults reported that their stress levels increased during the holidays.  

The short days and reduced sunlight during this time of year can also significantly affect mood. According to the American Psychiatric Association, about 5% of American adults experience seasonal affective disorder (SAD), which typically lasts for around 40% of the year. 

If you find yourself losing interest or pleasure in activities that you typically enjoy, or are feeling depressed or hopeless for more than half the week, these can be serious signs of depression that should not be ignored.  

Ways to Cope  

When you are struggling with low moods or depression, there are actions you can take to help yourself decompress and manage these feelings.  

• Stay connected: While social obligations can sometimes feel exhausting, staying connected with those you care about can provide emotional support during the holiday season. If loved ones aren’t accessible, participating in activities such as volunteering offers a meaningful way to connect with others and boost your own well-being. 

• Prioritize self-care basics: Focus on getting quality sleep, eating nutritious meals, exercising regularly, and staying hydrated. Maintaining a balance between activity and rest can help stabilize your energy levels and mood, supporting overall mental well-being. 

• Limit screen time: Excessive use of digital devices can worsen depression, anxiety, and stress, and disrupt sleep quality. Reducing screen time can help improve mental well-being and support better sleep and stress management.   

• Go outdoors: Make it a habit to step outside each day. Taking a walk, breathing fresh air, and changing your scenery can boost your mood, reduce stress, and break up your day.  Exposure to the sunlight also helps your body produce vitamin D, which is often lacking during the winter months.  

• Find destressing methods: Consider creating a daily ritual that allows you to relax or intentionally focus your mind on thankfulness. Simple acts of gratitude can elevate your mood and help you find positive moments even during challenging times. When feeling overwhelmed, try the 4-7-8 breathing technique, a calm-inducing breathwork method that soothes the mind and body.  

• Talk to professionals: Connecting with mental health professionals is important if you consistently struggle with depression, stress, or anxiety. For urgent emotional distress or crisis support, you can call or text the National Suicide Prevention Lifeline (988), which provides free, confidential help 24/7 with trained crisis counselors available to support you immediately.  

Taking care of your mental health during the holidays may not always be easy, but it is one of the most important ways to brighten the season. Whether the holidays bring joy, hardships, or something in between, making time for self-care can make a real difference. Finding a purpose and connection, even in small acts, can transform a challenging season into one filled with simple pleasures and renewal for the year ahead.  

Remember, you are not alone feeling the weight of the season. Reach out to others, honor your needs, and give yourself grace this holiday season.  

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24/7 Mental Health Support  

The 988 Suicide & Crisis Lifeline provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week, across the United States and its territories.  

To learn more, visit 988lifeline.org