Mental Health and the Holidays — Coping with Stress and Seasonal Affective Disorder

The holidays are often portrayed as a season of joy, connection, and celebration. But for many people, this time of year is more complex. The pressure to feel cheerful, the disruptions to routine, and the emotional weight of family expectations can make December feel heavier rather than lighter. If you’ve noticed more stress, sadness, or overwhelm this season, you’re not alone — and nothing is “wrong” with you for feeling that way.

The truth is that the holidays ask a lot of our minds and bodies. When schedules get busier, demands get louder, and daylight gets shorter, our nervous systems can struggle to keep up. Understanding why this time of year is difficult is often the first step toward finding steadier ground.

Why Holiday Stress Hits Harder

Even in the best circumstances, the holiday season can stretch people thin. Several factors tend to converge at once:

Emotional expectations.
Holiday traditions, family dynamics, and yearly reflections can stir up old memories or highlight painful absences. Many people feel pressure to maintain harmony or “keep the peace,” even when relationships are complicated.

Financial strain.

Gift-giving, travel, hosting, and social events can put significant pressure on budgets. When costs rise, stress rises too.

Social comparison.
This time of year brings an increase in curated images of perfect celebrations. Even when we know they’re carefully constructed, it’s easy to wonder why our own lives don’t match what we see online.

Disrupted routines.
Late nights, changes in sleep patterns, reduced movement, and irregular meals all affect mood and energy. Even small disruptions can quickly accumulate and make it harder to cope.

None of this means you’re doing anything wrong — it simply means you’re human, and your system is responding to an unusually demanding season.

Understanding Seasonal Affective Disorder (SAD)

As the days shorten and sunlight decreases, many people notice a shift in their energy or mood. For some, these changes can develop into Seasonal Affective Disorder (SAD), a form of depression that follows a predictable seasonal pattern.

SAD is linked to changes in circadian rhythm, reduced exposure to natural light, and the way our brains regulate serotonin and melatonin. You might notice:

• Persistent low mood

• Low motivation or increased fatigue

• Sleeping more than usual

• Difficulty concentrating

• Withdrawal from usual activities

Not every winter dip is SAD, but if your symptoms return each year and make daily life harder, it may be worth exploring support with a mental health professional.

Myth-Busting: Suicide Rates Do Not Increase at Christmas

Despite how often this idea circulates, research consistently shows that suicide rates do not peak during the Christmas season. While the holidays can heighten stress or loneliness, this myth can unintentionally normalize feeling low this time of year and may discourage people from seeking support — or leave others feeling afraid to speak up.

Difficult emotions are still very real during the holiday season. Naming them, rather than hiding them, creates space for care, connection, and appropriate help. Reaching out for support is always a valid and brave step.

Ways to Support Your Mental Health This Season

There’s no single “right” way to navigate the holidays. What matters most is finding what supports you — your energy, your limits, and your values.

Here are some grounded, evidence-informed approaches that can help:

Give Your Nervous System Room to Breathe

Even small adjustments can make a meaningful difference.

• Aim for consistent sleep and wake times when possible.

• Get outside during daylight hours. Morning light can naturally support mood and energy.

• Keep your schedule spacious enough to rest between commitments.

Practice Boundaries with Care and Clarity

Boundaries are not about distancing yourself from others — they’re about protecting your well-being.
It might sound like:

• “I can come by, but only for a couple of hours.”

• “I’m not able to host this year.”

• “I need to step outside for a moment.”

Healthy boundaries reduce harm, not connection.

Let Go of the Pressure to Create the “Perfect” Holiday

Many people push themselves to meet expectations that were never theirs to begin with.
You’re allowed to simplify, slow down, and focus on what matters most to you — not what tradition, family, or culture insists should matter.

Stay Connected in Ways That Feel Manageable

Connection doesn’t have to be big or performative. A short phone call, a walk with a friend, or a quiet moment with someone you trust can offer real comfort.

And if grief or loneliness show up this season, that doesn’t make you a burden — it makes you human.

When It Might Help to Reach Out

If you notice that stress, sadness, or exhaustion are starting to take over — or if this season brings up patterns that repeat every year — therapy can offer a supportive space to sort through what’s happening and explore practical ways to cope.

You don’t have to navigate the holidays alone. There is room for your feelings here, and support is available whenever you’re ready.