Coping with holiday stress and seasonal depression

As the holiday season approaches, many feel excitement, joy, and togetherness. But for others, it can be an especially challenging time. The lead-up to Christmas can bring its own emotional weight, from financial and social pressures to the emotional demands of family gatherings.

As the days grow darker and colder, some people also experience symptoms of Seasonal Affective Disorder (SAD), a form of depression that can make this time of year feel even harder to manage.

Why this time of year can be challenging

Many factors contribute to the stress and sadness people may feel during the holiday season:

Social and financial pressure

The holiday season often includes gatherings, gift-giving, and heightened expectations. Social media, advertisements, and the pressure to “keep up” can amplify feelings of inadequacy or financial stress.

Emotional loss and loneliness

The season may bring back memories of loved ones who are no longer around, or highlight feelings of isolation for those who may not have close relationships or family support.

Seasonal affective disorder (SAD)

With shorter days and reduced sunlight, many people experience changes in mood and energy levels, leading to symptoms of SAD. People with SAD may feel persistently tired, lose interest in things they once enjoyed, or experience an overall sense of sadness and hopelessness.

How counselling can help during the holidays

The holidays can be hard to face alone, but counselling offers a safe, supportive space to work through these feelings. Here are some ways that therapy can help during this time of year:

1. Managing seasonal affective disorder (SAD)

Therapists can provide coping strategies specifically tailored to manage SAD. Cognitive Behavioural Therapy (CBT), for instance, can be effective for identifying and challenging negative thought patterns that may worsen depressive symptoms. Additionally, therapists can recommend lifestyle changes, like light therapy or daily outdoor activities, which can improve mood and energy levels. Together, these methods help ease SAD symptoms and improve overall well-being.

2. Addressing social and financial pressures

With the holidays come heightened social expectations, which can make people feel pressured to attend events, buy gifts, and engage in activities that don’t always align with their emotional or financial comfort zones. Counselling can help you set boundaries that protect your well-being.

Through therapy, you can learn to communicate your needs clearly and prioritise self-care, which can reduce the burden of holiday stress and encourage a healthier, more balanced approach to social engagements.

3. Navigating feelings of loneliness and loss

The holiday season often brings reminders of loss, whether it’s a loved one who has passed or relationships that are no longer part of your life. Counselling offers a compassionate space to process these feelings.

Therapists trained in grief and loss can provide tools for navigating the pain and sadness that may arise, helping you find meaningful ways to honour memories without feeling overwhelmed. Therapy also provides a way to explore feelings of loneliness, identify sources of support, and work toward a stronger sense of connection and self-acceptance.

4. Building resilience and self-care routines

Counselling can help you establish routines and strategies that foster resilience and self-care, both during the holiday season and beyond. Small, intentional practices—like daily journaling, setting aside quiet time, or connecting with supportive friends—can make a significant difference. These self-care strategies become even more important as holiday pressures intensify, providing you with a toolkit for handling stress and maintaining your mental health.

Practical tips to support your mental health over the holidays

While counselling provides long-term support, here are a few practical tips you can start using right away to manage holiday stress:

• Set realistic expectations: You don’t have to live up to others’ expectations or “perfect holiday” ideals. Focus on what feels right for you and release any sense of obligation to meet unrealistic standards.
• Plan for sunlight and fresh air: Sunlight has a direct impact on our mood and energy. Make it a priority to spend time outdoors during daylight hours to counteract the effects of SAD.
• Practice gratitude: Even when things feel challenging, practising gratitude for small positives in your life can help shift your mindset and uplift your mood.
• Reach out for support: Whether it’s family, friends, or a professional counsellor, sharing your feelings with someone who understands can lighten the emotional load.

Remember, you’re not alone

It’s okay to feel less than merry during the holiday season. You are not alone in feeling overwhelmed, sad, or stressed as the holidays approach. Many people face similar challenges, and reaching out for support can be a powerful step towards healing and balance.

Counselling offers a safe, non-judgmental space to explore your feelings and develop effective coping strategies, making it possible to find joy and connection in a way that feels authentic to you. Through this support, you can enter the season with greater resilience and confidence, knowing that you have tools in place to manage whatever comes your way.