Depression During the Holidays

For a lot of people, November and December are a time for family, food, and Hallmark movies. But for others, this season brings a heaviness that can’t be shaken with peppermint lattes or Christmas lights. Depression during the holidays, or what we call Seasonal Affective Disorder (SAD), often hits right as the holidays roll in. The days get shorter, the sunlight fades, and suddenly, everything feels harder. Add family stress, financial pressure, and memories of loss, and it’s no wonder some people want to hibernate until January.

It’s not that people with seasonal depression don’t want to enjoy the season. They do. They just can’t force their brain chemistry to match the mood of the Christmas commercials. And pretending everything’s fine usually makes it worse.

Here are three things that can actually help when this time of year feels like too much:

1. Get some light.

It sounds simple, but sunlight, or even a good light therapy lamp, can help regulate your mood. Aim for 20 minutes outside early in the day. You’re not just getting fresh air. You’re giving your brain a chemical nudge to produce more serotonin and balance melatonin. If that’s not possible, use a light box designed for SAD.

2. Keep your routine steady.

The holidays love chaos...late nights, too much sugar, skipped workouts, and emotional whiplash. Try to protect your sleep schedule and movement routine like your mental health depends on it, because it does. When life feels unpredictable, routine gives your nervous system something steady to grab onto.

3. Be honest about what you can handle.

You don’t have to say yes to every invitation or tradition. If you’re grieving, lonely, or exhausted, it’s okay to set boundaries. Spend time with people who feel safe and skip the rest. Sometimes self-care just means being honest about your limits and letting yourself feel what you feel without guilt.

If the holidays have always been tough for you, you’re not broken. You’re human.

And while this season might be painted as “the most wonderful time of the year,” it’s also a time when a lot of people are quietly just trying to make it through.

You’re not alone in that. If you need a little extra help this season, reach out. Our team at Renewing Hope Counseling is here to support you through this process.

Learn more about how we treat depression and seasonal sadness at www.renewinghope.net/depression or call us at 713-365-0700 for a free consultation.

You don’t have to face it alone...there’s real hope waiting on the other side of the heaviness.