Navigating Seasonal and Holiday Depression
Winter can make mental health feel heavier. And for many of us, the holidays bring just as much stress, grief, or overwhelm as they do joy. I’ve heard so many people say that the colder, darker days make the depre hit even harder. The sun going down at 4pm is no joke!
Let’s talk about what seasonal and holiday depression can look like, and some things that might help.
When the Winter Funk Hits Hard
There’s a reason your energy might feel different this time of year. As the days get shorter and darker, your body and brain are responding to a real shift in rhythm. You might feel:
- Low energy or fatigue
- Sad, irritable, or flat
- Craving more carbs and sugar
- Withdrawing socially
- Struggling to focus or stay motivated
This might be what’s known as Seasonal Affective Disorder (SAD…I don’t think they did that on purpose), a form of depression linked to reduced sunlight, disrupted circadian rhythms, and lower serotonin levels. But even if it doesn’t meet full criteria, many of us feel off during these months.
For those of us with a history of trauma, depression, or anxiety, these shifts can feel especially intense.
When the Holidays Feel Heavy
This time of year can also bring up a lot…grief, pressure, expectations, family conflict.
Even if the twinkly lights are up and people are posting their cozy family photos, you might be feeling:
- Alone, even when you’re surrounded by people
- Disappointed by family patterns that haven’t changed
- Pressured to spend, cook, or give more than you have
- Guilty for not feeling grateful “enough”
- Grief for loved ones who aren’t here anymore
- Deep sadness over the state of the country and the world
In many Latinx families, there’s this quiet expectation to aguantarse…to smile and show up no matter what, cook the food, wrap the gifts, and hold it all together.
But you are allowed to be tired and opt out of things!
Signs You Might Be Experiencing Seasonal Depression
- You feel emotionally numb or overwhelmed more days than not
- You’re sleeping way more (or way less) than usual
- You’re eating out of comfort, boredom, or stress (or not eating)
- You dread upcoming gatherings or obligations when you normally feel excited about them
- You feel disconnected from yourself or others
- You’ve lost interest in things you usually enjoy
None of this makes you weak. These are signs your body and mind are signaling that you are in need of extra care.
What Can Help
Here are a few small but meaningful ways to care for yourself right now:
Acknowledge that this time is hard.
You don’t need to pretend. You don’t need to be the “strong one” all the time. Tell someone else to make the tamales!
Get sunlight or light therapy.
Light is medicine. Open the blinds. Sit by a window. Maybe even invest in a light therapy lamp for 20–30 minutes each morning. (Also check your Vitamin D levels)
Talk to someone.
Therapy can be especially supportive during this time. You don’t need a crisis to ask for help. And if you can’t access therapy, confide in a trusted friend.
Simplify routines.
Small, daily rituals, like drinking tea or coffee, journaling, stretching, can offer grounding. Keep it simple and compassionate.
Try DBT’s “Opposite Action”
If depression is telling you to cancel everything or isolate, try doing the opposite (gently). Text a friend, take a short walk, open a window. It’s not about forcing positivity, its about giving you a chance to feel something else.
Set boundaries, even with family.
You are not required to attend every gathering, answer every text, or spend beyond your means. Give yourself permission to opt out.
Check on your people.
So many folks struggle silently. A simple “I’m thinking about you” can go a long way.
Final Thought
This season doesn’t have to be perfect, and you don’t have to perform joy.
Give yourself the same tenderness you give everyone else!
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