Healthy Living

Tips for Coping with Seasonal Depression and Holiday Stress

10 December 2025

The holiday season is often portrayed as a time of joy and togetherness, but for many, it can bring feelings of loneliness and stress. During this time, emotions may become more complex, and it’s important to acknowledge and care for your mental health.

Dr. Michael Malamed, Medical Director at Providence Health Plan, shares that there are several reasons why some individuals may feel more emotionally challenged during the holidays. “Social isolation, especially during the holidays, can heighten loneliness, and for those grieving the loss of loved ones or unable to connect with family and friends, these feelings can be particularly acute.”

After the holiday season, some people might feel sadness or disappointment when reflecting on unmet expectations or the year gone by. Additionally, Seasonal Affective Disorder (SAD) can affect many, with symptoms often appearing during winter months when natural sunlight is limited. Understanding these feelings can help you or someone you care about finding ways to cope. If you or someone you know is experiencing holiday depression or SAD, it's crucial to keep an eye on stress levels. Indicators of struggle may include changes in behavior like increased alcohol use, overeating, insomnia, fatigue, or losing interest in activities you usually enjoy.

Below are some of Dr. Malamed recommendations for managing holiday stress and depression:

Be Realistic:

It's natural to feel pressure to attend every holiday event, but remember, it's okay to set boundaries. Your emotional well-being matters, and saying no to events that feel overwhelming is perfectly fine. Remind yourself that it’s impossible to do everything. If you are uncomfortable attending an event, it’s okay to decline. If in-person gatherings aren't possible, explore creating new traditions that bring joy.

Acknowledge Your Feelings:

It's vital to express your emotions and let your loved ones know how you feel. Opening up won’t bring others down; in fact, it can foster deeper connections and understanding. Your friends and family care about you and want to support you.

Find Different Ways to Stay Connected:

While in-person meetings may be limited, technology offers alternative ways to stay close. Reach out through calls, video chats, or messages. A simple greeting can mean a lot to someone who is struggling, and maintaining these connections beyond the holidays is beneficial.

Make a Difference Through Volunteering:

Volunteering can be uplifting, offering a sense of purpose and community involvement. Whether through local organizations or small acts of kindness, supporting others can also nourish your own spirit. Remember, many charities need help year-round, providing opportunities for ongoing engagement.

Lean on Others with Similar Experiences:

Support groups can offer comfort and connection. Sharing experiences with others who understand can be incredibly grounding and affirming.

Speak with a Licensed Therapist or Professional:

If holiday stress or symptoms of SAD become concerning, professional help is valuable. Providence Health Plan members have access to Care Management advocates, ready to assist with navigating mental health care resources. Finding the right support can make a meaningful difference.

Finding Behavioral Health Care Through Providence Health Plan

To explore mental health services available through Providence Health Plan, visit: Providence Health Plan Mental Health Resources. To locate an in-network provider, follow these steps:

Log in to your myProvidence account
Use the provider directory to browse and identify providers offering mental and behavioral health services
Contact the provider directly to schedule an appointment – no referral needed

If you’re in distress and need immediate help, the National Suicide Prevention Lifeline is available 24/7 at 1-800-273-8255, providing free, confidential support to anyone experiencing a suicidal crisis or emotional distress.

Please remember that you are not alone. We are here to support you during this season and beyond. Your well-being is our priority.