Have Depression? 10 Tips for Surviving the Holidays
- Neuro-Behavioral Clinical Research
- 3 days ago
- 3 min read
(Compiled from multiple sources and cited within the blog)
You’re not alone in feeling this way. The holidays can crank depression up: routines get wrecked, there’s social pressure, money stress, family stuff, grief, darkness/cold… it’s a lot. Let’s make this practical and doable.
Here are 10 tips to help you get through the holidays.
A “good-enough holidays” mindset
Depression lies by saying you must do holidays right or not at all. Try aiming for good-enough, not perfect. That might mean:
showing up for part of an event
doing one tradition instead of ten
letting some things be “meh” this year
Clinicians consistently recommend lowering expectations and focusing on what supports you, not what performs “holiday joy.” Holiday Depression and How To Cope
Protect your energy with simple boundaries
Depression makes everything cost more energy. Boundaries are not selfish; they’re medicine.
Time boundary: “I can come from 2–4.” (arrive late, leave early)
Topic boundary: “I’m not up for talking about that today.”
Role boundary: “I can bring cookies, but I can’t host.”
Setting limits and pre-planning exits is an evidence-based way to reduce holiday stress load. Support During the Holidays | SAMHSA
Keep a tiny routine anchor
When your schedule explodes, keep 1–3 anchors a day. Think “toothbrush level,” not “new life.”
Examples:
Wake time within ~1 hour
10-minute walk or stretch
Take meds / eat something with protein
Shower + fresh clothes
Structure + behavioral activation helps depression, especially during chaotic seasons.
Make socializing depression-friendly
You don’t have to choose between isolation and overload.
Pick one “safe person” to text or sit near.
Give yourself a job (pour drinks, mind the kids, help in kitchen). Roles reduce awkwardness.
Plan recovery time after (quiet evening, favorite show, early bed).
Connection helps, but only when it’s not punishing. Holiday Depression and How To Cope
Have a coping “menu” ready
When you’re low, decision-making tanks. A menu saves you.
2-minute resets
Step outside for cold air
Box breathing (breathe in 4 seconds, hold 4, out 4, repeat 3x)
Name 5 things you see / 4 you feel / 3 you hear / 2 you smell / 1 you taste
20-minute helps
Short walk in daylight
Tidy one small surface
Music + one chore
Call/text someone who gets it
Mindfulness, movement, and small mastery tasks are standard holiday-depression tools. Managing Your Mental Wellbeing During the Holiday Season
Be gentle with food, alcohol, and sleep
Holidays can be rough here.
Try to eat regularly, even if it’s simple. Blood sugar crashes feel like mood crashes.
If you drink, notice if it worsens next-day depression. A lot of people find it does.
Protect sleep where you can—depression worsens fast when sleep goes sideways.
(Also: omega-3 rich foods may help mood a bit, and they’re low-risk to add if you like them. Not a cure, just a small support.) How Omega-3 Fatty Acids Can Help Manage Seasonal Depression
If grief or loneliness is part of this
Two things can be true: you can miss people/old times and still get through the season.Ideas:
Make a small ritual (light a candle, visit a place, cook their dish)
Say their name out loud with someone safe
Do one “continuing bond” act (donate, write a note, play their music)
These are common therapeutic approaches around holiday loss. Holiday Depression and How To Cope
When the day is coming: a mini plan
The night before, jot:
What’s required? (e.g., 2 hours at dinner)
What supports me? (meds, walk, safe person, role)
What’s my exit line? (“I’m wiped—heading out. Love you.”)
What’s my aftercare? (shower + pajamas + quiet)
Future-you will be grateful.
If things get scary or too heavy
If you start feeling like you might hurt yourself, or you can’t stay safe, please get real-time help. In the U.S. you can call/text 988 for the Suicide & Crisis Lifeline, 24/7.
You deserve support, not to white-knuckle this alone.
Consider a clinical study for Depression
When your current medication is not working, consider access to new and improved medicines that a clinical study may offer. Neuro-Behavioral Clinical Research is currently enrolling folks with Depression for clinical studies. Enrollees may receive compensation for time and travel.
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Neuro-Behavioral Clinical Research (NBR) is a nationally recognized leader in CNS research, ranked among the top 10 facilities in the country. Founded by Dr. Shishuka Malhotra, NBR is dedicated to advancing mental health and memory loss treatment through cutting-edge clinical trials.
With over 200 studies conducted, our expert team is committed to breaking the stigma around mental health, raising awareness that early detection can slow memory loss progression, and empowering patients to lead healthier lives. Best of all, our services are completely free—no insurance required.
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