Why We Feel Worse During the Holidays
The holidays are often portrayed as joyful and peaceful, but for many, they bring a unique mix of stress, exhaustion, and emotional strain. Studies show that mood changes and feelings of sadness or anxiety can increase during this season. The causes are multifactorial, involving both biology and environment.
1. Higher Stress and Overload
Financial pressure, social expectations, family dynamics, and overcommitment can all elevate cortisol, the body’s main stress hormone. When cortisol stays high for long periods, it disrupts neurotransmitters, worsens sleep, and makes emotional regulation harder. Even mild but constant stress can accumulate and leave you feeling depleted and irritable.
2. Sleep Debt and Irregular Routines
Between travel, social events, and late nights, most people sleep less, and at inconsistent times, throughout the holidays. Even mild sleep loss reduces emotional resilience and increases the risk of anxiety and low mood. Consistent, adequate sleep supports serotonin function, which helps keep mood steady.
3. Less Sunlight and Lower Vitamin D
Shorter days mean less light exposure and lower vitamin D production. Both reduced light and low vitamin D are associated with winter mood changes and fatigue. While research on whether supplementing vitamin D prevents depression is mixed, maintaining adequate levels supports overall health and may help mood stability. Light therapy or morning sunlight exposure can help regulate circadian rhythm and serotonin activity, two major mood regulators.
4. Grief and Emotional Triggers
For those who’ve lost someone, especially near the holidays, this season can heighten grief. Traditions, music, or familiar places can trigger emotional memories and a renewed sense of loss. Grieving is normal, but when sadness becomes constant or isolating, extra support can make a difference.
What the Science Says About Seasonal Depression
The ‘holiday blues’ are temporary for most, but about 6% of adults experience Seasonal Affective Disorder (SAD), a form of depression related to reduced daylight, and another 10–15% experience milder winter mood dips. The main drivers appear to include changes in light exposure, circadian rhythm, serotonin and dopamine balance, and stress.
• Persistent sadness or low mood
• Fatigue and loss of motivation
• Oversleeping or difficulty waking
• Increased cravings for carbohydrates
• Withdrawal from normal activities or relationships
When these symptoms persist for more than two weeks or interfere with daily life, it’s time to reach out for help.
Warning Signs You Shouldn’t Ignore
See your healthcare provider if you notice:
• Ongoing sadness, emptiness, or irritability
• Loss of interest in things that used to bring joy
• Big changes in sleep or appetite
• Difficulty concentrating or functioning
• Thoughts of hopelessness or self-harm
Depression is a medical condition, not a weakness, and it responds well to treatment.
How to Be Proactive: Evidence-Based Prevention Tools
1. Protect Your Sleep
Keep your bedtime and wake time as consistent as possible, even on weekends. Create a wind-down ritual—dim lights, read, stretch, or practice deep breathing. Avoid alcohol and screens for an hour or two before bed; both can reduce sleep quality and disrupt your circadian rhythm.
2. Get Morning Light
Spend 10–20 minutes outside shortly after waking, even on cloudy days. Natural light helps regulate serotonin and melatonin, which support better mood and sleep. If that’s not possible, a light-therapy lamp (10,000 lux) used in the morning can be beneficial for many people with seasonal mood changes.
3. Check Vitamin D
Ask your clinician to measure your vitamin D level. Low levels are common in winter, especially in northern regions, and may contribute to fatigue and low mood. Supplementation can help if you’re deficient, but aim for individualized dosing rather than self-prescribing.
4. Move Your Body Regularly
Physical activity is one of the most effective natural mood enhancers. Aim for 30 minutes of moderate exercise most days, anything that raises your heart rate counts. Even light outdoor walks combine movement, fresh air, and daylight exposure.
5. Stay Connected
Social support protects mental health. Schedule time with friends, family, or community groups. If you’re grieving, it’s okay to set boundaries or modify traditions. Find small ways to honor your loved one that feel authentic and healing.
6. Mind Alcohol and Sugar
Alcohol and high-sugar foods can worsen mood swings and sleep quality. You don’t need to abstain completely, but reducing frequency and quantity helps your brain chemistry stay balanced.
How to Recognize It in Loved Ones
Be alert for signs like:
• Withdrawing from gatherings or communication
• Fatigue, irritability, or loss of interest
• Heavier drinking or changes in appetite
• Saying ‘I’m just tired’ but seeming persistently sad or detached
Check in gently: ‘You’ve seemed a little off lately, are you doing okay?’ Small, genuine conversations can open doors to real help.
Where to Turn for Help
• Primary Care Provider: Can screen for depression and discuss options including therapy, medication, or lab testing (thyroid, vitamin D, hormones).
• Therapist or Counselor: Cognitive behavioral therapy (CBT) and interpersonal therapy (IPT) are highly effective for mild to moderate depression.
• Support Lines: In the U.S., call or text 988 for 24/7 confidential support if you’re in crisis or need to talk.
• Community Resources: Support groups, grief programs, or faith-based organizations often provide connection and perspective.
A Gentle Reminder
If this time of year feels heavy, you’re not alone, and it’s not your fault. Biology, light exposure, and life stress all interact to influence mood. Taking care of your sleep, nutrition, and emotional connection is not self-indulgent; it’s essential.
At Aspect Wellness
We take a whole-person, evidence-based approach to health, because mental wellness and physical health are inseparable. Your initial consultation includes a detailed look at hormones, stress, sleep, and overall well-being to build a personalized plan for thriving year-round.
Disclaimer
If you or someone you know is in crisis, call or text 988 (U.S.) for immediate, confidential help. This article is for educational purposes only and not a substitute for medical care.
