Holiday Blues: Managing Your Mental Health During the Holidays

The holidays often fill the air with warmth and cheer, but for many people, especially those navigating mental health challenges, this time of year can also stir stress, sadness, or a sense of loneliness. Unrealistic expectations, family dynamics, unresolved trauma, and grief can all make the season feel more demanding than joyful, contributing to what’s often called the “holiday blues.”

What Are the Holiday Blues?
The holiday blues are described as a temporary wave of emotional heaviness. Feelings of sadness, anxiety, and irritability tend to arise during the holiday season. If you live with a mental health condition, this time of year might amplify existing symptoms. Even without a diagnosis, the pressure to feel festive can take a toll. It doesn’t mean something is wrong with you; it simply means you’re human and you’re not alone.

Research in Progress in Neurology and Psychology shows that roughly 5% of the U.S. population experiences seasonal affective depression (SAD) each year. Symptoms often include changes in sleep or appetite, loss of interest in usual activities, or a lingering sense of hopelessness. For some, it can even include thoughts of self-harm. SAD frequently appears in the colder, darker months, sometimes before people even realize what’s happening.

Planning can make a difference. If you know seasonal patterns affect you, check in with yourself about six to eight weeks before symptoms typically appear. Revisit supports that have helped in the past, such as therapy, medication, or lifestyle adjustments, and consider practical ways to care for your mood. Prioritizing rest, movement, nutritious food, and connection are all ways to maintain a balanced mood. When possible, a midwinter trip to a sunnier location can also help.

When to Reach Out for Support
Pay attention to how you’re feeling; emotionally, mentally, and physically. Persistent low mood, irritability, fatigue, changes in sleep or appetite, tearfulness, or not feeling like yourself can all be signals that it’s time to reach out. If you’ve been diagnosed with depression or anxiety, it may be helpful to check in with your clinician about whether your current care plan still meets your needs. If you haven’t sought support before but recognize these patterns, talking with a mental health or primary care provider can help you understand what’s going on and explore the next steps.

When your mood dips, it’s natural to withdraw from the very activities that help you recover. This avoidance can quietly build a cycle of fatigue and isolation. Notice it early, and try re-engaging with small, manageable actions. Going for a walk, reaching out to someone you trust, or maintaining a simple routine are all healthy options.

Recognize the Holiday Blues for What They Are
The holiday blues are difficult, but they’re temporary. Feeling low, disconnected, or overwhelmed doesn’t define you or limit your capacity for joy. Your emotions are valid, yet they don’t have to dominate your entire season. Recognizing these feelings for what they are helps you reclaim a sense of compassion and control.

Take Time for Yourself
The holidays can feel like a marathon of gatherings, travel, and expectations, but you don’t have to be “on” all the time. If socializing drains your energy, give yourself permission to step back and recharge. Setting boundaries isn’t selfish; it’s a healthy form of self-respect.

Here are a few strategies to help you protect your peace and care for yourself this season:  

Manage Your Time: Map out your days and stick to a realistic schedule. Ask a trusted friend, family member, or therapist to help you stay accountable. ‍

Keep a Journal: Track your emotions and note what helps you feel better on good days. Be sure to reflect on these notes when you're going through a rough day. ‍

Plan Something to Look Forward To: A simple, meaningful activity after the holidays. Coffee dates and short getaways can lift your spirits. ‍

Eat Mindfully: Use smaller plates when possible and listen to your body’s cues. Stop when you’re satisfied, not stuffed. ‍

Volunteer or Give Back: Connecting with others through service can create a sense of belonging and gratitude. ‍

Limit Social Media: Excessive scrolling can heighten feelings of comparison and stress. Choose activities that ground you in real connection instead. ‍

Set Boundaries: Say no when needed. Protecting your time and emotional energy is essential to maintaining balance.

Reflect with Kindness, Look Ahead with Hope
As the year winds down, it’s okay if staying positive feels challenging. The holidays often stir reflection and emotion in equal measure. Instead of focusing only on what didn’t go as planned, try to see the whole picture of how far you’ve come, what you’ve learned, and the quiet ways you’ve grown. Growth isn’t always obvious; sometimes it’s simply surviving the hard days, and that’s enough.

As you welcome the year ahead, allow yourself to feel hopeful. You don’t need every answer, just a starting point rooted in compassion. You’ve made it through every single day so far, and that’s something worth celebrating.