Seasonal blues

Holiday commercials, social media posts and seasonal advertisements often showcase smiling families gathered around beautifully decorated tables; joyful celebrations and picture-perfect moments.

But sometimes, not everything feels merry and bright this time of year.

Why do people feel sad during the winter holidays?

While the holidays can bring connection and meaningful traditions, they can also amplify feelings of sadness, loneliness, grief or stress. For some, this season serves as a reminder of loved ones who are no longer present, difficult family dynamics, financial pressures or unmet expectations.

"The pressure to feel happy and grateful can sometimes make difficult emotions even harder to navigate," said Kristen Galloway, PhD, a licensed clinical psychologist with Baptist Behavioral Health. "As the days grow shorter, access to daylight decreases, and schedules become increasingly busy. Many people notice changes in their mood, energy and overall emotional well-being."

The reality is that experiencing mixed emotions during the holidays is common. Not everyone basks in joy this time of year, and feeling "off" during the season doesn't mean something is wrong.

"In fact, many people experience what is commonly referred to as the 'holiday blues,'" Dr. Galloway explained. "While this is often a normal reaction to holiday pressures, increased demands, or changes in routine, seasonal affective disorder (SAD) affects a smaller number of individuals and is marked by clinically significant symptoms of depression that occur in a predictable seasonal pattern."

Five ways to manage seasonal blues or depression

Dr. Galloway shared strategies to support emotional well-being during the holidays and throughout the winter months.

1. Practice self-compassion.

"For many people, providing nurture and care for yourself comes naturally. However, during times of stress or seasonal sadness, taking care of one's own needs may move to the bottom of the to-do list or fall off altogether," Dr. Galloway said. "Self-compassion and self-care can include having a healthy meal or snack, going to bed 15 minutes early, starting your day with a 10-minute walk, limiting alcohol and substance use, or creating moments of calm through activities such as brief yoga, mindfulness, meditation or slow breathing exercises. Think small, doable changes!"

According to Dr. Galloway, research has found that these practices can be effective in improving mood and building resilience, and effective mindfulness practices only require three minutes a day.

2. Generate hopeful and encouraging thoughts.

Many people experiencing seasonal sadness have negative thoughts about themselves or their circumstances. Feelings of helplessness and hopelessness can follow thoughts of loss, loneliness or disappointment.

"Focusing exclusively on the negative can deepen emotional distress," Dr. Galloway said. "Instead of replaying discouraging thoughts, practice balancing them with messages of hope, encouragement and self-compassion, such as, 'I'm missing my mother, and I feel grateful to start new traditions that celebrate my mother with my family.'"

Small shifts in perspective can support emotional well-being and foster resilience during difficult times.

3. Adopt an attitude of gratitude.

When feeling down during the holidays, it's easy to become focused on what's been lost or is missing. In addition to cultivating hopeful thoughts, consider intentionally reflecting on what's going well each day.

"This might include recognizing small accomplishments, appreciating supportive relationships, acknowledging moments of joy or expressing gratitude for positive feedback received from others," Dr. Galloway said.. "Gratitude can help create a more balanced perspective during challenging seasons. Consider starting a gratitude journal and write three small things daily you're grateful for each day!"

4. Stay socially connected.

Withdrawal and isolation are known to worsen feelings of sadness and loneliness. While it may feel easier to pull away from others when you're struggling, doing so can reduce opportunities to receive support and encouragement.

"Consider trying the opposite of withdrawing," said Dr. Galloway. "Initiating conversations, spending time with friends or family, participating in community events or simply being around others in public settings can promote connection and improve mood."

Whether it's sharing a meal, meeting for coffee, attending an event or taking a walk with a friend, social engagement can have a positive impact on emotional health.

5. Practice compassion for others.

One meaningful way to combat the holiday blues is to give back to others. Volunteer service, acts of kindness and simple gestures of generosity can foster a sense of connection, purpose and fulfillment.

"You could try helping a neighbor, donating to a charitable cause or sharing homemade treats with others," Dr. Galloway said. "Compassionate acts often benefit both the recipient and the giver. They can strengthen feelings of belonging and remind us of the value of community. Numerous studies have found that individuals who maintain strong social connections and engage meaningfully with others tend to experience better overall health and well-being."