When the Holidays Feel Heavy: Coping with the Winter Blues
We hear messages about how the holidays are supposed to be the “most wonderful time of the year,” but for a lot of people, the season feels more draining than joyful. Shorter days, colder weather, family stress, and social pressure to be cheerful can all take a toll on your mental health.
If you’ve been feeling tired, disconnected, or just “off,” you might be experiencing what many call the winter blues. This is a seasonal dip in mood that can show up as low energy, sadness, or loss of motivation (NIMH, n.d.; Mayo Clinic, 2021). For some, these symptoms become more intense, developing into Seasonal Affective Disorder (SAD). SAD is a type of depression that follows a recurrent seasonal pattern. In most cases, symptoms start in the late fall or early winter and go away during the spring and summer, known as winter-pattern SAD or winter depression.
A Few Ways to Care for Yourself
1. Let the light in: Try to spend time near windows, get outside when you can, or consider light therapy if the days feel endlessly gray (APA, 2014).
2. Simplify the season: You don’t need to say yes to every event or spend more than you can afford. Focus on the moments, not the milestones, that actually bring you peace.
3. Stay connected: Isolation feeds the blues (APA, 2014). Text a friend, attend a support group, or plan small check-ins with people who make you feel safe.
4. Move gently: You don’t need a perfect fitness plan. A short walk, stretching, or dancing around your kitchen can release tension and improve mood (APA, 2014).
5. Reach out for help if things feel heavy: If your sadness or anxiety lasts more than a couple of weeks, or daily life starts to feel like too much, it may be time to reach out for support. Therapy can help you understand what’s happening beneath the surface and build tools to navigate both the season and the emotions it brings up (APA, 2014).
You’re Not Alone
Feeling “off” during the holidays doesn’t mean you’re ungrateful; it means you’re being honest about your experience. Healing and balance take time, and you deserve support along the way. If you’re struggling this winter, our clinicians are here to help you find warmth and steadiness again; one step at a time.
References
Seasonal affective disorder: More than the winter blues. (2014, December 15).
American Psychiatric Association (APA).
https://www.apa.org/topics/depression/seasonal-affective-disorder
Seasonal affective disorder (SAD). (2021, December 14). Mayo Clinic.
Seasonal affective disorder. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder