Understanding the Biological, Emotional, and Social Factors — and What You Can Do
For many people, the holiday season is portrayed as a time of joy, connection, and celebration. Yet clinically and anecdotally, this time of year is often associated with an increase in depressive symptoms. As therapists, we know this is not a personal failing or a lack of gratitude—it is the result of very real biological, psychological, and relational factors converging at once.
Below, we explore why depression can intensify during the fall and winter months and the holiday season, and what practical steps can help support your mental health during this time.
The Biology Behind Seasonal Depression
Inflammation and Stress
Research over the past several decades has consistently shown a relationship between depression and inflammation. Chronic stress can activate inflammatory responses in the body, and increased inflammation can, in turn, contribute to depressive episodes. During fall and winter, changes in the immune system often lean toward pro-inflammatory activity, which may partially explain why depressive symptoms tend to increase during these months.
In short: stress fuels inflammation, inflammation affects mood, and seasonal changes can amplify this cycle.
Sunlight, Vitamin D, and Neurotransmitters
Reduced exposure to sunlight is another significant contributor. Sunlight—specifically ultraviolet B (UVB) rays—is the primary way our bodies produce vitamin D. Vitamin D plays a crucial role in regulating neurotransmitters such as serotonin, dopamine, and norepinephrine, all of which are commonly low in individuals experiencing depression.
Shorter days, overcast weather, and spending more time indoors can quietly impact mood through this biological pathway.
Holiday Dynamics That Increase Emotional Strain
Beyond biology, the holidays introduce a unique set of emotional and relational stressors that can heighten vulnerability to depression.
The Myth of Holiday Happiness
Many people internalize the belief that everyone else is happy, surrounded by loving family, and fully enjoying the season. Research suggests this perception is particularly strong among young adults, with feelings of loneliness, anxiety, and helplessness being far more common than people expect. Comparing your internal experience to others’ external appearances can deepen feelings of isolation.
Overloaded Schedules and Burnout
Holiday calendars often become packed with obligations—events, travel, school demands, work deadlines, and family responsibilities. This constant “doing” can lead to emotional and physical burnout, especially for those already managing stress or mental health concerns.
Pressure and Financial Stress
The expectation to create the perfect holiday—perfect meals, perfect gifts, perfect memories—can feel overwhelming. Financial strain related to gift-giving or travel is a significant and under-acknowledged contributor to holiday-related depression.
Separation, Grief, and Loss
For those unable to travel, estranged from loved ones, or grieving someone who has passed, the holidays can intensify feelings of loneliness and sorrow. The absence of someone important is often felt more sharply during this season.
Difficult Family Dynamics
Anticipating time with family members where there is conflict, unresolved trauma, or poor boundaries can elevate anxiety and depressive symptoms even before gatherings occur.
What You Can Do to Reduce Depression During the Holidays
While it may not be realistic to eliminate depressive symptoms entirely, there are evidence-based strategies that can significantly reduce their intensity and impact.
Maintain Your Routine
Structure supports mental health. Keeping regular sleep, meal, and activity routines helps regulate mood and provides a sense of stability during an otherwise disruptive season.
Limit Social Media Exposure
Increased social media use has been linked to higher rates of depression, particularly during the holidays. Curating your intake—or taking intentional breaks—can protect your emotional well-being.
Schedule Daily Time for Yourself
Self-care is not optional; it is a form of emotional regulation. Even brief daily moments of rest, creativity, or reflection can make a meaningful difference.
Set a Realistic Budget
Financial boundaries are mental health boundaries. Decide ahead of time what you can reasonably spend and give yourself permission to stick to it.
Stay Connected in Alternative Ways
If you cannot be physically present with loved ones, connection can still happen through phone calls, video chats, or shared rituals across distance.
Limit Alcohol Use
Alcohol is a depressant and can worsen mood, sleep, and emotional regulation—especially when used to cope with stress or sadness.
Honor Loved Ones Who Have Passed
Acknowledging loss—through conversation, ritual, or remembrance—is often healthier than avoiding it. Many people find that making space for grief reduces emotional strain rather than increasing it.
Set and Protect Boundaries
It is okay to leave gatherings early, decline invitations, or say no altogether if an event is likely to negatively impact your mental health. Boundaries are acts of self-respect, not selfishness.
🎵 Music Therapy Corner: Using Music to Support Mood During the Holidays
Music can be a powerful, accessible tool for emotional regulation—especially during the holiday season.
Try this: Create two intentional playlists:
A grounding playlist with familiar, calming songs that help regulate your nervous system during stressful moments.
An emotionally expressive playlist that allows space for sadness, grief, or mixed emotions—without judgment.
Listening to music that matches your emotional state before gradually shifting to music that gently supports regulation can help process feelings rather than suppress them. Even 10–15 minutes of intentional listening can support mood, reduce stress, and foster emotional validation.
Final Thoughts
If the holidays feel heavy, you are not broken—and you are not alone. Seasonal changes, stress, grief, and relational dynamics all play a role in how we experience this time of year. Support, boundaries, and compassionate self-care can make the season more manageable, even if it is not joyful.
If depressive symptoms feel persistent or overwhelming, reaching out to a mental health professional can provide additional support and guidance during this season and beyond.