No matter what you celebrate, the variety of holidays from September through December can connect us all in meaningful ways. They can also bring about the shared experiences of heightened expectations, grief and loss, and potential conflicts in gathering with loved ones. Mental health can be impacted in several ways at this time of year. Some feelings and symptoms may be present only during the holidays while others linger beyond them.  

Holiday blues are temporary feelings of anxiety or depression during the holiday season that may be caused by a variety of factors such as increased stress or unrealistic expectations. 

Seasonal affective disorder (SAD) is a form of depression that comes and goes depending on the time of year. Usually, SAD starts in late fall and goes away in the spring and summer. 

Signs and symptoms 

Holiday blues may cause symptoms of fatigue, frustration, sadness, or loneliness. The symptoms are temporary and go away once the holiday season ends. 

SAD symptoms are the same as those seen in non-seasonal depression. Depressed people feel down most of the time, and the feelings last for at least 2 weeks. They no longer have interest or pleasure in doing their usual activities. They may have changes in their appetite and sleep patterns. They may feel fatigued and have trouble concentrating. With severe symptoms, they may even feel hopeless and suicidal.  

If your symptoms last longer than the holidays, or you suspect that you might have SAD, consult with your primary care provider or a mental health professional who can help you understand how to tell them apart—and what you can do to feel better.  

What causes holiday blues? 

The sights and sounds of the holidays start early, with advertisements on TV, messaging in stores, and pressures to plan early for travel and events. Expectations are high, and when it feels like life doesn’t measure up, it can cause the holiday blues. People already experiencing stress and grief may find those feelings are more intense during this time. 

Common stressors for those experiencing holiday blues include lack of time, lack of money, commercialism, the pressures of gift-giving, and family gatherings. Get-togethers with relatives provide plenty of opportunity for joy, but they can also be occasions for old conflicts to resurface and disappointments to be aired. 

What causes SAD? 

SAD is a type of depression that’s related to changes in the seasons. According to the Mayo Clinic, the cause of SAD remains unknown. Some factors that may contribute include an out-of-balance biological clock or circadian rhythm, a drop in serotonin, or a disruption in the balance of the body’s level of melatonin. 

What steps can you take to ease the symptoms of holiday blues? 

1. Set realistic goals and expectations.
2. If you have experienced a loss, allow yourself time to grieve, even amid messages to be joyful.
3. Spend time outdoors. Fresh air and sunlight can boost your mood.
4. Go easy on alcohol consumption.
5. Try to make room for exercise, prioritize your sleep, and focus on eating healthy foods.
6. Don’t overextend yourself financially. It truly is the small, heartfelt gestures that matter.
7. Call a friend and grab a coffee together.
8. Volunteer. Helping someone else in need distracts you from your own stresses and helps you connect with the joyful meaning of the season.

If symptoms become more intense or linger beyond the holiday season, seek help from your primary care provider or mental health provider.  

Where to get help for SAD 

Make an appointment with your primary care provider or mental health provider. Treatment options include light therapy, antidepressant medication, and counseling. You and your healthcare provider can decide which treatment is best for you.  

Get help right away if you are thinking of hurting or killing yourself. 

• Suicide and Crisis Lifeline:
• To speak to someone, call or text 988
• To talk to someone online, go to www.988lifeline.org/chat
• Call your healthcare provider and tell them it is urgent
• Call 911
• Go to the emergency department at the nearest hospital

The holidays can be fun and exciting—and stressful and overwhelming. If feelings of sadness and anxiety are winning out, don’t wait to get the care you need.  

Healthsource Staff