For some, the lyrics “with those holiday greetings and gay happy meetings when friends come to call, it’s the hap-happiest season of all” stirs happy memories of Christmas caroling. However, for others, the holidays can be one of the most stressful and isolating times of the year. The season often brings a whirlwind of demands—shopping, baking and entertaining to name a few. For those managing mental health conditions like depression or anxiety, these challenges can feel even more overwhelming.

Holiday depression can sometimes be dismissed as just the “winter blues.” During this time, many people focus more on their physical health than their mental well-being, often prioritizing weight loss over emotional care. This lack of awareness can allow holiday depression to deepen into major depression.

Here are nine tips to help manage holiday depression:

 

1. Schedule Downtime – Spend 15-20 minutes daily for quiet relaxation, such as taking a bath, listening to music, or reading. And remember, it’s okay to say no—you don’t need to attend every party or event.
2. Stay Connected – Avoid isolation. Seek social interactions, even if you can’t be home for the holidays. Invite a friend over for a chat or volunteer for a cause that interests you.
3. Limit Alcohol – Alcohol is a depressant and can intensify negative emotions. Try to drink in moderation.
4. Exercise Regularly – Although exercising can feel challenging when stressed, even a short walk can be beneficial. Exercise has been shown to help reduce depression symptoms.
5. Focus on the Positives – Each day is a gift. Practicing gratitude has a powerful effect on mental well-being by increasing self-esteem, enhancing positive emotions, and promoting optimism.
6. Manage Expectations – Set realistic goals and pace yourself. Make a list to prioritize what’s most important, helping to keep holiday activities manageable.
7. Communicate with Loved Ones – Don’t hide your holiday depression from friends and family. Sharing your feelings can prevent your mental health from worsening. Be honest about what you’re experiencing, but make it clear you don’t expect them to “fix” it.
8. Seek Professional Help if Needed – If you feel persistently sad, anxious, unable to sleep, or find routine tasks overwhelming despite your efforts, reach out to a doctor or mental health professional.

Don’t feel pressured to embody the “joy of the season.” With planning, self-care, and meaningful connections, you can manage holiday depression and find moments to enjoy. Be kind to yourself, keep expectations realistic, and stick to your healthy habits. By actively caring for your mental health, you can make the most of the holiday season.

If you are experiencing these symptoms over a period of several weeks, you may be depressed. Talking with a mental health professional or taking a mental health screening test can help you understand how well you are coping with recent events. Seek help.