Holidays vs Mental Health

Dec 28, 2025 Features / Columnists, News

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By Dr. Telford Layne Jr. PsyD, MSc. Postgrad, BSc.
Clinical and Developmental Psychologist – Psychoanalyst
Unwrapping Gift -Clinic

(Kaieteur News) – Christmas is one of the most celebrated seasons of the year. For others, it is the most depressing season. For some people, the holidays can be a painful period of reflection, loneliness, anxiety, and depression. This pervasive sadness is known informally as holiday depression.

Anyone—even those who love the season—can experience the holiday blues. The season’s demands, gatherings, decorations, and other stressors leave many people stressed and exhausted. Add to this the sometimes-emotional aspect of the loss of a loving one, memories of not having enough to eat or decorating like other friends at Christmas during childhood—the loneliness of the absent parent, sibling, or friend. Not having people around us can feel more difficult at Christmas, when there are so many images of families and friends together. Even when we have people around us, we might feel lonely.

Then there are those with prior mental health conditions, anxiety, depression, personality disorders and other mental health conditions, who are particularly prone to holiday depression.

The most common symptom of holiday depression is a persistent or recurring feeling of sadness that begins during the holiday season. It can vary in intensity and duration. Some people might feel down periodically but experience brief periods of relief.

Changes in appetite or weight. Changes in sleep patterns. Depressed or irritable mood. Difficulty concentrating. Feelings of worthlessness or guilt. Feeling more tired than usual. Feeling tense, worried, or anxious. Loss of pleasure in doing things you used to enjoy.

People might experience holiday depression for many reasons, apart from poor mental health, such as still grieving the loss of a loved one and loneliness.

Lack of sleep. A hectic holiday schedule can lead to sleep deprivation, which increases stress.

Excess eating and alcohol use. People sometimes turn to unhealthy coping mechanisms to handle holiday sadness and stress. Excessive drinking and overeating can make the symptoms of holiday depression even more pronounced.

Financial stress. Overextending yourself financially or struggling to afford gifts for family and friends can create additional financial stress.

Isolation: Being unable to spend the holidays with your family and friends can make the holiday season seem especially lonely.

Unrealistic expectations. The commercialisation of holidays can create the expectation of nonstop joy and holiday cheer, leading to holiday stress and sadness.

Rather than a Christmas budget, have a mental health budget. Low-key decoration and spending to look like the Joneses. But finance vocations, weekends at resorts, and more rest. Gym, dinner dates with yourself. Catching up with old friends and helping others in need.

Struggling with depression requires that you, not anyone else, take the responsibility to nurture yourself to health. It would be best if you had that sunlight intake daily, between 7 and 9 AM.

Spend as much time as you can outdoors in the sun, having lunch, having a friendly conversation, etc. It will be a struggle, but it is you who has to take responsibility for taking care of yourself and treating yourself with pride, as you would any other person you love.

Vitamin D deficiency is linked to depression in adults and an increased risk of developing new-onset depression in middle-aged adults. In addition, vitamin D deficiency may also predict sustained symptoms in people who already have depression. In people without depression.

Sufficient sunlight supports a stronger immune system—and weight loss. Better sleep. Better emotional regulation. Better eye health. Better skin. Sunlight is a treatment in itself against disease.

Coping With the Holiday Blues

Drink Only in Moderation: Alcohol is a depressant, and drinking too much can exacerbate negative feelings. You do not need to go cold turkey. Instead, limit your consumption and do not use alcohol to deal with or avoid difficult emotions. If you choose to drink, limit yourself to one or two alcoholic drinks at social functions.

Do not Isolate Yourself: Social isolation can be a significant risk factor for depression, and depression typically makes social interaction difficult. Particularly if you are on your own, reaching out and finding social support can be all the more difficult. Look for ways to enjoy social connections, even if you cannot go home for the holidays. If you are feeling lonely, ask a friend to come over for a heart-to-heart. Join a local club, volunteer for something you believe in, or see a psychologist for support.

Exercise Regularly: Regular physical activity can play an important role in preventing and reducing symptoms of depression.  So, although hitting the gym can be tough when you feel stressed, busy, and sad, remember that you do not need to glue yourself to the treadmill or weight machine to feel the benefits. Even a casual activity such as a short walk each day might be enough to keep the holiday blues at bay.

Learn to Say ‘No’: The holidays often mean more people asking for help and making demands on your time and resources. Holiday invites can turn into stressful social obligations. Small favours can morph into massive projects that you did not anticipate. Avoid overcommitting by knowing your limits and learning how to say “no.”

Find Time for Yourself: Make sure you leave enough time to relax. Even 35 to 60 minutes a day to enjoy some quiet time, read a book, listen to music, take a bath, do yoga, or engage in another relaxing activity can do wonders for your stress levels. Road trips are a great idea to Linden, Berbice, Essequibo, etc. This opens up many activities and an atmosphere to enjoy the holidays.

Set Realistic Expectations: It is fine to be excited about the holidays and to make plans for what you want to do. However, it is also important to keep your expectations realistic and reachable.

Holidays change just as people change. Kids grow older, people move, and new people will become a part of your life. The key is to focus on those connections. Focus on enjoying the experience and the time you get to spend with your loved ones rather than on achieving a picture-perfect result or material things.

Perhaps your family does not need decorated Christmas or gift exchanges, but rather family therapy to stop and heal generational trauma strangling old and new family members.

Happy Holidays, beautiful people.

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• holidays, mental health, Psychologist, Telford Layne

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