During the holiday season, joy is often on the forefront of everyone's minds. But for many, particularly those struggling with mental health issues, this time can serve as a trigger for anxiety and depression known as the "holiday blues." Dr. Alan Drummond, an emergency and family medicine physician practicing in rural eastern Ontario, points out the conflicting nature of the holidays, stating, "We place too many expectations on ourselves for the perfect ‘White Christmas’ holiday, which more often than not ends up as a Griswold ‘Christmas Vacation.’" His advice is simple: keep it uncomplicated by cherishing the company of family and friends and not sweating the little details.
So, what exactly are the holiday blues? Barbara Koltuska-Haskin, a neuropsychologist, elaborates through her contributions to Psychology Today by describing the phenomenon as heightened symptoms of anxiety and depression during this time of year. Those who are missing loved ones or are reminded of negative holiday memories from their past often feel particularly affected. Koltuska-Haskin reassures readers, "This time of the year may be especially difficult for seniors. The good news here is... the symptoms of holiday blues are not usually as severe as depression." It is important to note, though, the holiday blues are distinct from clinical mental health issues; Koltuska-Haskin suggests consulting with health professionals if feelings persist beyond the season.
Fortunately, there are coping mechanisms available to mitigate the stresses of the holidays. Dr. Donna Ferguson, who works with the Workplace Safety and Insurance Board’s psychological trauma program, has outlined effective strategies to handle holiday-related stress. Many of her tips—like creating work-life balance, prioritizing personal time, maintaining healthy eating habits, and exercising—are applicable all year long. She emphasizes, "The holidays don’t have to be perfect to be meaningful." This sage advice can be incredibly liberative.
Various health organizations, including the Leeds, Grenville and Lanark District Health Unit, also provide insights. These include managing expectations by being realistic about finances and gift types, setting boundaries to say no when necessary, and knowing when to disconnect from social media to avoid comparisons with others. Sometimes doing things you love—creating your "joy list"—is the best way to reclaim the season's spirit. Perhaps it's being with friends, or indulging your introverted side with some peaceful alone time.
Readers shared unique and heartwarming stories about reimagining holiday traditions. One such contributor, Joce, found solace and joy after distancing herself from family gatherings, consciously choosing to travel and make new memories with friends instead. Similarly, Betty shared how she orchestrates Friendsgiving, where she invites fellow scholars to celebrate together, forming connections beyond blood ties. Stories like these highlight the importance of community during what can be challenging times.
For some, the holidays have become synonymous with creativity and acceptance rather than tradition. A retired grandmother, Sue, hosts her choirs for potluck festivities, intentionally involving friends from her church community to bridge the gap her family relationships have left. "Instead of trying to negotiate Christmas, we are getting vegan and vegetarian friends together, which allows everyone to enjoy their company without the typical stress," she shared, encapsulating the essence of adapting holiday celebrations to find joy.
A measure of gratitude can also make the dark days brighter. Dr. Ferguson encourages individuals to notice the little things: the laughter from sharing moments with friends or the comfort of familiar songs. Keeping tabs on these small joys—writing these moments down—can provide simple yet effective reminders of positivity throughout the holidays.
Seeking help is encouraged if the holiday blues begin to take over. No one has to navigate the emotional toll alone. Mental health professionals stand ready to assist those struggling—invaluable resources to discuss hurdles and adopt healthy coping strategies.
Holidays can feel overwhelming, yet they also represent opportunities to reconnect with self and community. With the right mindset and support systems, the holiday season can shift from one filled with pressure to one celebrated with intention, purpose, and genuine joy. It’s about crafting not just memories but also healthy boundaries.”
