Why the Holiday Blues Feel So Real

The holidays are often portrayed as the “most wonderful time of the year,” but for many people, they bring more anxiety than joy. According to recent surveys, over 60% of Americans describe the holiday season as stressful, overwhelming, or exhausting. And if you've ever felt sad, irritable, or emotionally drained during the holidays you’re far from alone.

This seasonal shift in mood is so common it’s known as the "Holiday Blues." We spoke with Dawn Moore, MS, LMFT, LADC, a licensed therapist and clinical director at the University of Nevada, Las Vegas, to understand what’s behind these feelings and how to manage them in a healthier, more compassionate way.

Why You Might Feel Down During the Holidays

While everyone experiences the holiday season differently, Moore says that the “Holiday Blues” typically involve lingering feelings of sadness, anxiety, or loneliness often triggered by everything from family dynamics to financial pressure.

What many people don’t realize is that anticipatory stress can begin as early as late summer. The moment holiday marketing starts decorations, sale events, planning travel your brain registers these signals as potential stressors. Over time, chronic stress can exhaust your emotional resources and increase your vulnerability to symptoms of depression and anxiety.

Common Triggers Behind the Holiday Blues

Holiday-related stress doesn’t stem from a single cause. It’s usually a combination of emotional, financial, and social pressures, including:

• Financial stress: Gift-giving, travel, and events can strain budgets and increase anxiety.

• Grief and loss: Missing loved ones, whether from death, divorce, or distance, can feel more painful this time of year.

• Disrupted routines: Holiday travel, richer food, more alcohol, and poor sleep habits can throw your mental and physical systems out of balance.

• Loneliness or isolation: Whether you're physically alone or emotionally disconnected in a crowd, the holidays can magnify these feelings.

• Social comparison: Scrolling through picture-perfect holiday posts on social media can lead to increased self-judgment and feelings of inadequacy.

“People often stop practicing self-care,” Moore notes. “They’re not sleeping well, not eating in their usual way, skipping movement or time alone. And all of that disruption makes the body and mind more sensitive to negative emotions.”

How to Support Your Mental Health During the Holidays

The good news? There are practical, proven ways to care for your emotional well-being during the holidays. Here are a few therapist-approved strategies:

• Plan ahead: Reduce last-minute stress by creating a gift budget, organizing travel plans, and setting realistic expectations around social events.

• Stick to routines when possible: Even during busy weeks, prioritize nutritious meals, gentle movement, and restful sleep.

• Set boundaries with social media: Limit screen time if you notice it’s increasing your stress or self-criticism. Remember, social media is rarely an accurate reflection of reality.

• Give yourself permission to rest: It's okay to say no to events or traditions that leave you feeling drained instead of joyful.

When to Seek Professional Help

While the holiday blues typically fade after the season ends, it's important to recognize when sadness or anxiety becomes more than temporary stress.

You should consider reaching out for help if you experience:

• Ongoing sadness or irritability lasting more than a few weeks

• Loss of interest in activities you usually enjoy

• Trouble functioning at work or in relationships

• Persistent feelings of hopelessness or worthlessness

“Talking to a friend or trusted loved one can be a great first step,” Moore says. “But if the feelings don’t improve, it may be time to speak with a licensed mental health professional. You don’t have to go through it alone.”

Final Thoughts

The holidays aren’t easy for everyone and that doesn’t mean there’s something wrong with you. Understanding what’s behind the holiday blues is a powerful first step toward managing your mental health with compassion and intention.

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