For some, the holidays are full of cheer and connection, but for others, it’s a time that highlights what feels missing: a loved one, financial stability, or even a sense of belonging. And yet, we often silence these feelings, convincing ourselves to “just be happy” because it’s the holidays. Let’s normalize a different approach: acknowledging the holiday blues and treating ourselves with kindness.
What Are the Holiday Blues?
The holiday blues refer to feelings of sadness, loneliness, or stress that arise during the holiday season. These emotions are more temporary than clinical depression but can still be difficult to manage. Triggers often include grief over loved ones who are no longer here, financial strain from holiday expenses, or the pressure to live up to the “perfect holiday” portrayed in movies and social media.
Signs of the holiday blues can include:
Persistent sadness or low mood
Fatigue or lack of energy
Irritability or increased tension
Withdrawing from social interactions
Difficulty enjoying activities that normally bring happiness
If you find yourself experiencing these symptoms, know that you’re not alone. It’s perfectly okay to feel this way, and there are steps you can take to care for yourself during this season.
Permission to Feel All Your Feelings
We often put pressure on ourselves to “just be happy” during the holidays, but pushing away difficult emotions can make them louder. Instead, give yourself permission to feel. If you’re grieving, missing someone, or simply feeling overwhelmed, those feelings are valid.
Take a moment to pause and check in with yourself:
What am I feeling right now?
What small act of self-care can I gift myself today?
Sometimes, the most compassionate thing we can do is allow ourselves to process what we’re experiencing without judgment. Remember, it’s okay to feel both joy and sadness this time of year.
Practical Tools to Support Yourself
While it’s important to honor your feelings, there are also practical steps you can take to ease the burden of holiday blues:
Reach Out for Connection
Loneliness often amplifies during the holidays, especially if you’re grieving or far from loved ones. Take the initiative to reach out—whether it’s calling a trusted friend, attending a support group, or spending time with your community. Connection, even in small doses, can make a big difference.Simplify the Season
There’s no rule that says you have to meet every expectation or attend every event. Focus on what matters most to you. Whether it’s simplifying gift-giving or skipping certain gatherings, give yourself permission to prioritize your peace.Practice Mindful Gratitude
Gratitude doesn’t mean ignoring your struggles; it’s about noticing small moments of goodness that coexist with them. Each day, try to reflect on one thing you’re thankful for—a comforting cup of tea, a warm blanket, or the kindness of a friend. Small moments of gratitude can anchor you during difficult times.Engage in Activities That Feel Good
Whether it’s journaling, listening to music, or going for a walk, find ways to ground yourself. Activities that bring you peace can provide a sense of balance when emotions feel heavy.
A Gentle Reminder About Social Media
Social media can be a double-edged sword during the holidays. It’s easy to scroll through picture-perfect family photos and curated celebrations, only to feel like your own life doesn’t measure up. Remember, what you see online is often just a highlight reel—not the full story.
If social media feels triggering:
Take intentional breaks or limit your scrolling time.
Focus on creating moments that feel meaningful to you, rather than comparing yourself to others.
The holidays don’t have to look or feel a certain way. It’s okay if you’re not bursting with joy every moment, and it’s okay if your holidays look different from others. By honoring your feelings, practicing self-compassion, and taking small steps to care for yourself, you can navigate this season with more kindness and ease.
You are enough—exactly as you are, holiday blues and all.