Don’t let holiday stress get you down

by | Dec 13, 2025 | Uncategorized

The holiday season often brings stress along with the celebrations. Between rushing to buy gifts, attending social gatherings, family stressors, worrying about money, and juggling other holiday pressures, it’s easy to feel anxious and overwhelmed. When your normal routines get thrown off track, you might forget to eat healthy meals or find yourself too tired to exercise. All of these challenges combined can leave you feeling down instead of cheerful — what some call the ‘holiday blues.’

Will the Holidays Leave You Feeling Blue?

During the holiday season, you might feel lonely, sad, or angry, and find it harder to sleep well. Even people who don’t usually struggle with feeling down can experience headaches, body tension, and exhaustion. Many people also experience a letdown once the holidays end, feeling completely drained both physically and emotionally.

Understanding the Difference

Holiday blues aren’t the same as clinical depression. Clinical depression is a medical disorder that often requires professional treatment, while holiday blues might improve with simpler solutions like talking to a trusted friend or exercising. However, the holiday season can sometimes trigger clinical depression, so it’s worth paying attention to how you’re feeling.

Helpful Tips to Feel Better

If you’re experiencing holiday blues, these strategies might help you feel better:

  • Get enough sleep. When you don’t sleep enough, your thinking becomes clouded and everyday stress feels harder to handle.
  • Eat well and stay active. Eating plenty of fruit and vegetables and making time for physical activity can also help lift your mood.
  • Talk it out. Have an honest conversation about how you’re feeling.
  • Watch your alcohol intake. Drinking too much can make your mood worse, not better.
  • Stick to your routine. Try to keep your normal schedule as much as possible, even with all the holiday activities happening around you.
  • Set a spending plan. Create a realistic budget for holiday spending and stick to it.
  • Keep expectations attainable. Don’t put pressure on yourself to create a “perfect” holiday or to fix old family problems during this season.
  • Learn to say no. You don’t have to attend every party you’re invited to or spend time with people who add to your stress, especially if you’re already overwhelmed.
  • Make time for yourself. Set aside time each day just for you, whether that’s reading, taking a walk, or simply sitting quietly.
  • Enjoy free activities. Look for free community events, light displays, or activities you can enjoy without spending money.
  • Try something different. If your usual holiday traditions aren’t working for you, consider celebrating in a new way that feels better.

When to Get Help

Feeling blue during the holidays can be quite common, but if you are feeling especially down, for example, your sleep or your appetite is affected, or if your feelings persist after the holidays, contact your healthcare provider. They can help you figure out if something more serious is going on and what kind of support you might need. If you or a loved one are having any suicidal thoughts or thoughts of self harm, do not hesitate to contact 988.

Dr. Tracy Protell is a board-certified psychiatrist providing care through Barton Health. If you or a loved one need support, local resources are available. Ask your care provider for a referral to speak with a behavioral health specialist or find a list of area resources at BartonHealth.org.