Combat the Holiday Blues: Understanding the Signs and Finding Support

Nearly nine in 10 U.S. adults experience holiday-related stress, according to a survey by the American Psychological Association. While the holidays are supposed to be the “most wonderful time of the year”, for many Americans, they bring more stress than joy. Our Chief Medical Officer, Borah Kim, MD, PhD, MBA, shares insights into the Holiday Blues, why they happen, and when to seek professional care.

People feel down or unusually stressed during the holidays. From a clinical perspective, what exactly are the Holiday Blues, and why do they happen?

The “Holiday Blues” describe a temporary dip in mood that many people experience during the holidays. From a clinical standpoint, it’s not a psychiatric diagnosis, but rather a stress-related emotional response to a perfect storm of factors.

Research shows that changes in routine, poor sleep, increased alcohol intake, financial pressure, and heightened social expectations all affect brain chemistry, especially serotonin and cortisol, which regulate mood and stress. For some people, the holidays also bring reminders of grief, loss, or family tension. When these stressors pile up, it’s very normal for people to feel emotionally drained, sad, or overwhelmed.

How can someone tell the difference between normal Holiday Blues and signs of clinical depression or Seasonal Affective Disorder (SAD)?

A helpful rule of thumb is duration and intensity.

Holiday Blues tend to come and go. You may feel off for a few days, but you can still function, enjoy moments, and feel better with rest or support.

Clinical depression or SAD is different. These conditions involve symptoms that:

• Last most days for two weeks or more
• Don’t improve with rest or a change in schedule
• Interfere with work, relationships, or daily life

SAD, in particular, is linked to reduced daylight, which disrupts circadian rhythms and melatonin production. This can cause persistent fatigue, low mood, increased sleep, and carbohydrate cravings, often following the same seasonal pattern each year. If sadness feels constant rather than situational, it’s worth taking it seriously.

When should they consider seeking professional help?

It’s a good idea to reach out for professional support if:

• Your mood doesn’t improve after the holidays
• You feel emotionally numb, hopeless, or exhausted most of the time
• Sleep or appetite changes become significant
• Anxiety or irritability feels unmanageable
• You start avoiding work or social interaction
• You have any thoughts of harming yourself. This requires immediate attention

Evidence shows that early support (therapy, lifestyle interventions, or medical treatment, etc.) leads to better outcomes and prevents symptoms from becoming chronic.

For patients juggling family obligations, social events, and work deadlines, what practical steps would you recommend to prevent emotional burnout during December?

Small, consistent habits matter more than big changes:

• Prioritize sleep. Even one hour of sleep deprivation increases emotional reactivity.
• Get daylight exposure, especially in the morning, which helps regulate circadian rhythms and mood.
• Lower expectations. Perfectionism increases stress hormones.
• Limit alcohol. While it feels relaxing short-term, it worsens sleep and mood.
• Schedule recovery time, not just events. Rest is not optional—it’s preventive care.
• Move your body gently. Even short walks reduce cortisol and improve mood.
• Ask for help early, rather than pushing through exhaustion.

Burnout isn’t a personal failure. It is a physiological response to prolonged stress.

Lastly, what message would you like to share with patients who may be struggling with sadness, loneliness, or physical discomfort during the holiday season?

I want you to know that if the holidays feel hard this year, there is nothing wrong with you. In clinical settings, many people report feeling more tired, more emotional, or more alone during this season, even when they are doing their best to keep up with work, family, and expectations.

From a medical perspective, these reactions make sense. Sleep is often disrupted, routines change, and stress levels rise. For some people, the holidays also bring back memories of loss or highlight health concerns that are hard to ignore. When your body and mind are under that kind of strain, it is natural to feel worn down.

Please give yourself permission to slow down and take care of yourself. That might mean setting limits, asking for help, or simply resting more than usual. If your sadness, anxiety, or physical symptoms feel like too much to carry alone, reaching out to a healthcare professional can help. You deserve care, understanding, and support, not just during the holidays, but all year long.
 
 
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