Understanding the “Holiday Blues”

The term holiday blues refers to a constellation of feelings — sadness, loneliness, stress, anxiety, fatigue — that many people experience during the holiday season.

While often temporary and milder than clinical depression, the holiday blues are real: stress surveys indicate that about 38% of adults feel more stressed during the holidays — a factor that can trigger or worsen low mood or anxiety. For people already coping with mental-health conditions, the holidays can exacerbate symptoms: one 2021 survey found 64% of individuals with a diagnosed mental illness said their symptoms worsen at this time. 

Contributing factors may include unrealistic expectations, financial pressure, family or social strain, memories of loss, loneliness, reduced daylight, or simply a mismatch between “ideal holiday” visions and reality. 

What The Research Says: 

• Seasonal changes and reduced sunlight. For many, the shortening days and decreased natural light during late fall and winter worsen mood. This phenomenon is linked to a broader condition, Seasonal Affective Disorder (SAD), which shares features with holiday-related sadness. 

• Biological rhythms & activity levels. Recent longitudinal research suggests that shifts in seasons often accompany changes in circadian rhythms, activity levels, and sleep — all of which are associated with depression severity.

• Psychological stress and social/environmental pressures. Holiday demands — social obligations, financial stress, grief over loss, or high expectations — are commonly cited as drivers of emotional distress at this time. 

Because of this mix of biological, environmental, and social pressures, experts often treat holiday blues by combining lifestyle changes, self-care, and — when needed — professional support. 

Evidence-Backed Strategies for Self-Care & Coping

People and mental-health professionals recommend a variety of strategies — many supported by research or clinical practice — to help manage holiday-related low mood:

• Get natural light exposure or consider light therapy:
  Morning exposure to daylight (even a 20-minute walk outdoors) can help regulate mood and circadian rhythms.  For those in darker climates or with limited sunlight, light therapy (using a light box) is a well-supported intervention for SAD and seasonal mood changes. 

• Maintain routines: sleep, meals, and movement:
  Consistent sleep-wake cycles, regular meals, and daily physical activity — even light exercise or short walks — help stabilize mood and guard against emotional and physical exhaustion. 

• Stay socially connected—or create meaningful connections:
  Isolation tends to worsen feelings of loneliness, anxiety, or sadness. Engaging with friends or loved ones, volunteering, or participating in group activities can provide emotional support and a sense of belonging.

• Set realistic expectations and boundaries:
  Instead of striving for a “perfect holiday,” focus on what’s meaningful — connection, rest, small joys — and avoid overcommitting or overspending. Let go of societal pressure to be perfect. 

• Be kind to yourself — accept emotions and seek support if needed:
  Acknowledge that feeling sad or “off” during the holidays is valid, and treat yourself gently. If the blues persist, interfere with daily life, or feel overwhelming, consulting a mental-health professional can be a helpful and proactive step. 

Why It’s Important to Take the Holiday Blues Seriously

Although the holiday blues are often temporary, they can sometimes spiral into more serious mental-health issues — especially for individuals already at risk. 

Moreover, neglecting self-care during this busy season may lead to poor sleep, unhealthy eating, increased stress, and strained relationships, all of which can worsen emotional well-being.

Addressing mood and mental health during the holidays is not a sign of weakness — it’s a healthy, proactive form of self-respect.

Final Thoughts: Compassion, Connection & Self-Care

If you’re feeling down this holiday season, know you’re not alone. The holiday blues are common, and many of the feelings people experience stem from predictable seasonal and social pressures. What matters most is giving yourself permission to feel, to rest, and to reach out for support if you need it.

Even small steps — a walk in daylight, a call with a friend, a deliberate moment of calm — can make a meaningful difference. And sometimes, the most important gift you can give yourself is compassion!