Christmas Depression & The Holidays
Christmas depression may sound like a contradiction. After all, we’re constantly told it’s “the most wonderful time of the year.” But for many, that’s far from the truth. The festive season can stir up feelings of sadness, isolation, and stress.
“I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best.”
— Marilyn Monroe
S.A.D. – Seasonal Affective Disorder
Without diving too deep into the science, it’s worth mentioning that Seasonal Affective Disorder (S.A.D.) plays a role. Shorter days, reduced sunlight, and vitamin D deficiency can all contribute to depressive symptoms during the winter months. But external pressures—social, financial, emotional—often make the holidays especially hard.
So let’s focus on ways to cope with Christmas depression and make the season more manageable.
1. Pace Yourself
The holiday season often comes with a long list of demands—shopping, decorating, traveling, attending events. Don’t feel pressured to do it all. Your energy is limited, and that’s okay. Delegate tasks where you can and remember: it’s just one season, not a race. Take breaks and breathe.
2. Set Realistic Goals
You don’t have to buy expensive gifts or attend every gathering. Focus on what’s meaningful and manageable for you. Setting unrealistic expectations will only lead to disappointment and burnout. Aim for progress, not perfection.
3. Avoid Overspending
The pressure to give often leads to impulsive purchases. While it may bring short-term satisfaction, the long-term financial stress can worsen depression. Create a budget—and stick to it. Thoughtful, modest gifts or homemade items are just as meaningful.
4. Stay Present
Depression thrives on regret (past) and anxiety (future). Combat this by focusing on the present. Ask yourself: “What do I need right now?” Take time for yourself. Even simple acts like journaling, meditating, or watching a favorite show can bring comfort. Don’t just follow the crowd—do what genuinely brings you peace.
5. Spend Time with Supportive People
Isolation can deepen depressive feelings. If you can, spend time with those who lift you up—friends, family, or even new acquaintances. A shared conversation or new connection can bring unexpected joy and help shift your mindset.
6. Be Mindful of Alcohol
While a glass of wine may feel like a relief, alcohol is a depressant. It slows down the body’s systems and can intensify feelings of sadness. It may also interfere with medications, especially antidepressants. Moderation is key—or consider skipping it altogether.
7. Try New Holiday Traditions
Sometimes, the routine itself becomes draining. Change things up! Create new rituals that are more aligned with your current emotional state. Whether it’s volunteering, hosting a low-key movie night, or going on a nature walk—reinvent what the holidays mean to you.
8. Reconnect with Old Friends
Take this opportunity to reach out to people you may have lost touch with during the year. A simple message or call can revive a meaningful connection. Depression often makes us retreat from others—but reconnecting can be a powerful antidote.
Final Thoughts
Christmas depression is real—and valid. You don’t need to force yourself into cheer or compare your experience to others. This season, prioritize your well-being. With small changes and intentional choices, you can navigate the holidays with more peace and less pressure.