Feeling Down This Holiday Season? Here’s How to Find Joy

Feeling the Holiday Blues? Here’s How to Find Peace and Joy

The holiday season is here—bells are ringing, snow is falling, and yet, you might feel down. If this sounds familiar, you may be experiencing the “holiday blues,” a common phenomenon, especially during this time of year.

For many, the holidays can bring stress and sadness, triggered by issues like strained family relationships, financial pressures, or anxiety over celebrations. Mental health concerns, including depression, can worsen as these pressures build.

“A lot of people find the holidays more challenging than in previous years,” says Shilagh Mirgain, a psychologist at UW Health in Madison, Wisconsin. “It’s important to recognize that others are struggling too. You’re not alone.”

If you’re feeling overwhelmed, here are some expert tips to help make your holiday season a little more manageable—and maybe even joyful.

Set Boundaries with Family

Spending time with family can be tough, especially if there’s tension or opposing views. “The holidays can stir up strong emotions, especially in light of recent political divisiveness,” says Mirgain.

To protect your well-being, think about the boundaries that work for you. Decide how much time you’re comfortable spending with family, and set limits on certain topics of conversation. For example, if politics comes up, be ready to say, “Thanks for asking, but I don’t talk politics during the holidays.”

If you feel overwhelmed, don’t hesitate to take a break. A walk or quick errand can offer the space you need to recharge.

Connect with Others If You’re Feeling Lonely or Grieving

The holidays can be particularly hard for those dealing with grief or isolation. “Loneliness can feel amplified when everyone else seems to be celebrating with loved ones,” says Mirgain.

If you’re feeling isolated, try connecting with others—schedule calls with friends or family, or consider volunteering. “Generosity can be one of the best things for your own well-being,” Mirgain adds.

If you’re grieving, the holidays can be an opportunity to honor your loved one’s memory. Dr. Ellen Lee, a geriatric psychiatrist at UC San Diego Health, recommends visiting the person’s grave site or engaging in activities they loved. Sharing memories with others who knew them can bring comfort during this time.

Tackle Financial Stress Early

The costs of gifts, meals, and decorations can lead to financial anxiety, adding pressure to your mental health. If you’re feeling overwhelmed, consider simple self-care strategies, like engaging in a favorite hobby or watching a comforting movie.

However, if financial stress or symptoms of depression intensify, it’s important to seek support. Early intervention can prevent symptoms from worsening. If you’re struggling, reach out to a mental health provider, or contact 988 for immediate support via text or chat.

Set Realistic Expectations

Remember, your holidays don’t have to be perfect. “We often set high expectations—getting all the gifts, decorating the house just right,” says Lee. “But it’s helpful to focus on what truly matters.”

The most important part of the holiday could be spending quality time with loved ones or enjoying a special meal. Lee encourages embracing a low-key celebration if that’s what feels best for you.

In the end, it’s the simple moments that often bring the most joy—whether that’s savoring a favorite dish or enjoying a quiet evening with friends and family. It’s okay to celebrate in a way that feels right for you.

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