Holiday Lights and Heavy Feelings—Why Your Mental Health May Need Extra Attention This Time of Year

The holiday season is often portrayed as a time of warmth, celebration and togetherness. Yet for countless individuals and families, this time of year can also intensify feelings of stress, depression, anxiety and even guilt. It’s important to shine a light on these realities because mental health challenges don’t disappear simply because the calendar tells us it’s a festive season. In fact, for many, the holidays can make underlying struggles more pronounced.

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The pressure to feel happy

One of the most significant psychological burdens during the holidays is the expectation to be joyful. Movies, ads and social media often present an idealized version of the season—perfect gatherings, loving families, abundant gifts and elaborate decorations. When someone is living with depression or anxiety, these images can feel like reminders of what they lack rather than what they have.

People may find themselves thinking, “Why can’t I just enjoy this?” or “Everyone else seems happy…what is wrong with me?” This disconnect can deepen feelings of sadness and isolation. And while many people do experience the holidays positively, a meaningful minority does not: in a November 2025 national poll, 21% of U.S. adults said the holidays have a negative impact on their mental health. ^[1]

Acknowledging that the holidays bring complicated emotions, and that it’s normal to feel this way is an essential first step toward reducing negative feelings and the guilt that often accompanies them.

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Increased stress and emotional overload

Holiday stress is real, and it affects people differently depending on their responsibilities, history and support systems. Financial strain, demanding schedules, travel, family conflict and disrupted routines can create an emotional overload. For individuals already managing brain health conditions, these added pressures can worsen symptoms.

Recent polling suggests this stress is widespread. In a November 2025 survey of 2,203 U.S. adults, 41% said they anticipate more holiday-related stress this year than last year.^[2]

Even positive events such as parties, reunions and traditions can become stressful when someone is fatigued, grieving or overwhelmed. People may feel drained by social interactions they feel obligated to attend, while family members may struggle to understand why the season feels burdensome instead of uplifting. This mismatch in expectations can create tension and misunderstandings among friends and family members, especially when nearly one in three adults report worrying about challenging family dynamics (32%) or being lonely (31%) during the holiday season.^[3]

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The amplification of depression

Depression often deepens during the holidays for several reasons. Shorter days with reduced sunlight can disrupt sleep, mood and energy levels. In fact, in an October 2024 national poll, 41% of Americans said their mood declines in winter (vs. 22% who said it improves).^[4]

Seasonal affective disorder (SAD) is one reason winter can feel especially heavy for some people: about 5% of U.S. adults experience SAD, with symptoms typically occurring in fall/winter and improving in spring.^[5]  And biologically, reduced light can affect the body’s internal clock and brain chemistry; lack of light can disrupt circadian rhythms, increase melatonin and reduce serotonin, contributing to low mood and lethargy.^[6]  

The season can also trigger feelings of loss, whether related to the death of a loved one, a relationship that has ended, or a life transition that has altered family traditions. For some, loneliness becomes more pronounced when others seem surrounded by support. In that same November 2025 poll, 48% of adults said they worry about missing someone or grief during the holidays.^[7]

Depression is more than sadness. It can involve physical symptoms like fatigue, appetite changes, sleep disturbances and difficulty concentrating. It can also be highly impairing: CDC data show that 13.1% of people ages 12+ had depression in a given two-week period (Aug 2021–Aug 2023), and 87.9% of those with depression reported difficulty with work, home, or social activities because of symptoms.^[8] The holidays can magnify these struggles, making everyday tasks feel even more difficult. Many individuals also experience guilt for not being able to “push through” or live up to seasonal expectations. It’s important to remember: depression is not a choice or a lack of effort. It is a medical condition that requires understanding, support and appropriate treatment.

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Anxiety and social expectations

Anxiety frequently intensifies in environments with increased social demand. Crowded gatherings, unfamiliar events or the pressure to interact can trigger worry or panic. Some individuals may fear being judged, asked personal questions or forced into uncomfortable situations. Others may struggle with perfectionism—wanting to host flawlessly, give the right gifts or meet others’ expectations.

For those with generalized anxiety or panic disorder, physical symptoms such as chest tightness, restlessness or difficulty breathing may occur more often during the holidays. Family members can provide meaningful support by allowing space for breaks, reducing unnecessary obligations and avoiding criticism when plans need to be adjusted.

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Guilt and unrealistic expectations

Guilt is a quiet but powerful holiday emotion. Parents may feel guilty if they can’t afford gifts or their work obligations force their absence from their families and loved ones. Adult children may feel guilty for not visiting. Caregivers may feel guilty for feeling tired or emotionally stretched thin. People with depression often feel guilty simply for existing in a difficult emotional state during a time when others expect cheer.

Guilt often reflects caring deeply, but when it becomes overwhelming, it can fuel mental health suffering. In the November 2025 poll noted above, 46% of adults reported worrying about affording or finding holiday gifts.^[9] Setting realistic expectations, acknowledging personal limitations and practicing self-compassion can help reduce this emotional burden.

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How to protect your mental health during the holidays

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Communicate openly.

‍Expressing feelings, whether sadness, stress or anxiety, can prevent misunderstandings. Family members and friends can help by listening without judgment and avoiding rushing to solutions. Acknowledging and validating someone’s pain is a powerful tool.

Set healthy boundaries.

‍It’s okay to decline invitations, shorten visits or simplify traditions. Protecting emotional well-being is not selfish; it’s necessary. In one national survey, 46% of Americans said they get less alone time around the holidays, even though 56% said adequate alone time is very important to their mental health.^[10]

Maintain routines when possible.

Sleep, nutrition, exercise and medication schedules can easily slip during the holidays. Staying consistent can significantly stabilize mood and energy.

Seek professional support.

‍Therapists and doctors can help manage symptoms that worsen during this season. Reaching out proactively for help is a sign of strength.

Practice compassion for yourself and others.

‍Everyone experiences the holidays differently. Offering empathy instead of expectations creates space for healing and connection.

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You are not alone. Support is available.

Seasonal depression and holiday-related stress are more common than many people realize. If this season feels heavier than usual, you don’t have to navigate it alone. Salma Health provides evidence-backed, personalized brain healthcare for people experiencing depression, anxiety, trauma and other brain-related conditions that can worsen this time of year.

Brighter days do return both literally and emotionally. And small steps, whether talking with someone you trust, connecting with a brain health professional, or allowing yourself to rest, can help you feel more grounded throughout the holiday season.

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For immediate support

If you are experiencing severe distress, thoughts of self-harm or a mental health crisis:

• Call or text 988 to reach the Suicide & Crisis Lifeline
• Text “HOME” to 741741 to connect with the Crisis Text Line
• If you are in immediate danger, call 911

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If you are looking for personalized care

Salma Health offers evidence-backed brain-health treatment for depression, anxiety, PTSD and other conditions that may intensify during the winter holiday season. Care starts with a conversation. Click here to get started.

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^{[1] psychiatry.org | Americans are More Anxious than Last Year About the Upcoming Holidays; Health Care and the Economy Also Major Concerns for Many}

‍^{[2] psychiatry.org | Americans are More Anxious than Last Year About the Upcoming Holidays; Health Care and the Economy Also Major Concerns for Many}

^{[3] psychiatry.org | Americans are More Anxious than Last Year About the Upcoming Holidays; Health Care and the Economy Also Major Concerns for Many}

^{[4] psychiatry.org | Two in Five Americans Say Their Mood Worsens in Winter; 29% Say “Falling Back” Hurts Their Mental Health}

^{[5] psychiatry.org | Two in Five Americans Say Their Mood Worsens in Winter; 29% Say “Falling Back” Hurts Their Mental Health}

^{[6] health.harvard.edu | Shining a light on winter depression}

^{[7] psychiatry.org | Americans are More Anxious than Last Year About the Upcoming Holidays; Health Care and the Economy Also Major Concerns for Many}

^{[8] cdc.gov | Depression Prevalence in Adolescents and Adults: United States, August 2021–August 2023}

^{[9] psychiatry.org | Americans are More Anxious than Last Year About the Upcoming Holidays; Health Care and the Economy Also Major Concerns for Many}

^{[10] wexnermedical.osu.edu | New survey finds 56% say 'alone time' is vital to their mental health}