The holidays are supposed to feel magical. However, for many of us, the sparkle fades fast. Between gift-giving pressure, endless events, and long, dark evenings, stress builds quietly, and sometimes dangerously. You’re smiling through gatherings, running on caffeine, and telling yourself, “It’s just the season.” But what if it’s more than that?
About 58% U.S. adults say money is their biggest holiday stressor, according to the American Psychological Association. Add in loneliness, unrealistic expectations, or a history of trauma, and the load gets heavy. The CDC also reports that over 12% of adults experience anxiety symptoms regularly, and nearly 5% deal with major depression that affects daily life.
If the holidays don’t feel joyful for you, if they feel like something to survive, you’re not broken. You’re human. Let’s talk about what helps.
1. Recognize the Early Signs of Stress, Anxiety, and Depression
Holiday stress doesn’t always scream. It whispers. You’re restless but too tired to do anything. You keep replaying old arguments in your head. You start sleeping in too late or not at all.
Anxiety symptoms often include:
- Racing thoughts
- Irritability
- Muscle tension
- Difficulty sleeping
You might catch yourself bracing for something that hasn’t happened or replaying moments you wish you’d handled differently.
Depression can show up as:
- Fatigue
- Withdrawal
- Changes in eating or sleeping
- Numb sort of sadness
For some, it gets worse in winter. That’s called seasonal affective disorder (SAD), and it’s real. The National Institute of Mental Health says SAD typically lasts 4 to 5 months and can include oversleeping, overeating, and social avoidance.
Most people don’t talk about this, but recognizing these signs early makes all the difference. You don’t have to wait until it all crashes down.
2. Keep a Routine That Calms the Body and Mind
Truth is, when everything feels out of control, routine can be an anchor.
Start with sleep. Inconsistent sleep patterns increase emotional reactivity. Try to go to bed and wake up around the same time each day. Even 20 minutes of sunlight in the morning helps reset your body clock.
Eating habits also matter. It’s tempting to live off cookies and coffee this time of year, but blood sugar spikes can crash your mood. Even simple, balanced meals can stabilize your system. It’s not about being perfect but about creating small rhythms that your body can rely on.
These aren’t cures, but they are powerful tools for anxiety treatment at home. Little things help more than we give them credit for.
3. Practice Mindfulness and Manage Daily Triggers
Some days, it’s the small things that push you over the edge, such as long lines, loud music, and one too many texts. And suddenly, your chest is tight and your jaw won’t unclench.
Mindfulness won’t fix everything, but it can slow things down. Mindfulness practices like meditation or breathwork moderately reduce symptoms of both anxiety and depression. You don’t need an hour. You need five quiet minutes.
And when your anxiety spikes, grounding techniques help. Focus on five things you can see, four you can touch, and three you can hear. That’s a great first step toward treatment for anxiety attacks, especially when you feel it rising fast.
Try this too: Press your feet into the floor. Take one deep breath. It won’t erase the stress, but it will remind your body you’re safe.
4. Protect Your Energy With Healthy Boundaries
Here’s the hard part: Saying no.
We’re told the holidays are for giving, for saying yes, for being everywhere. However, burnout doesn’t care about traditions. The APA encourages people to set financial, emotional, and time-related boundaries during the holiday season. Why? Because constantly overcommitting erodes your well-being.
You’re allowed to say, “I can’t afford that.” Or “I need to stay home tonight.” Or even, “This year, I’m doing things differently.”
Boundaries don’t block love. They create room for the kind of connection that feels good. And if guilt creeps in, remind yourself that protecting your peace is also a form of care.
5. Rethink Holiday Habits That Worsen Mood
We all have habits that feel comforting but slowly drag us down.
Alcohol, for example, is everywhere during the holidays. However, drinking can worsen depressive symptoms and interfere with sleep. That second glass might seem like a relief until 3 a.m., when you’re wide awake, replaying every awkward conversation.
Social media can do the same. Everyone seems happy, together, thriving. But those snapshots don’t show the stress behind the smiles. You’re allowed to log off.
And try this: Go outside. Even when it’s cold. Light exposure, even on cloudy days, helps regulate your circadian rhythm. Movement boosts dopamine. A brisk walk can shift your mood more than you expect.
6. Know What to Do When Depressed or Overwhelmed
Some days, none of the usual tricks work. You sleep, eat well, and journal, and still feel stuck.
If you’re wondering what to do when depressed, start by talking to someone. The U.S. Preventive Services Task Force recommends screening all adults (64 or younger) for anxiety and depression. That means you can ask your primary care provider to check in on your mental health just like you would your blood pressure.
Depression treatment might involve therapy, medication, or both. Cognitive behavioral therapy (CBT), especially CBT-SAD, is backed by years of research. Light therapy helps many people with seasonal depression. Medication can support brain chemistry when talk therapy isn’t enough.
And if none of that’s working, if the fog won’t lift, there are advanced options. Transcranial Magnetic Stimulation (TMS) and Spravato (esketamine) are FDA-approved for treatment-resistant depression. These aren’t quick fixes, but they offer hope when nothing else has.
How Zeam Supports You Beyond Surface-Level Self-Care
At Zeam Health & Wellness, we understand that the holidays can be hard. You don’t need more pressure. You need people who listen and options that work.
Our psychiatrist and therapist team provides true support for those suffering from anxiety symptoms, depression, and mental health concerns that do not always fit into this box. Whether it is medication management, talk therapy, or a more advanced treatment (i.e., TMS or ketamine therapy), we will build a plan around you.
If the season feels heavier than you expected, reach out to us at Zeam. We’ll meet you where you are (Sacramento, Roseville, and Folsom), help you find your footing, and walk with you toward something lighter.
Key Takeaways (with citations)
- Holiday stress is widespread — 58% of adults cite money as their biggest stressor during the holidays .
- Anxiety and depression are common — Over 12% of adults report anxiety symptoms and 5% experience major depression, according to the CDC .
- Seasonal Affective Disorder (SAD) affects people during darker months and can last 4–5 months per year, per the National Institute of Mental Health .
- Mindfulness and CBT-SAD are proven to reduce symptoms of anxiety and depression when practiced consistently .
- Routine, sunlight, and balanced meals help stabilize mood and lower reactivity during stressful times .
- The U.S. Preventive Services Task Force recommends all adults under 65 be screened for anxiety and depression during routine care .
- Advanced therapies like TMS and Spravato are safe and effective for treatment-resistant depression when standard approaches fall short .
Citations
- American Psychological Association – Holiday Season Stress Report (2023)
- CDC – Mental Health FastStats
- National Institute of Mental Health – Seasonal Affective Disorder
- U.S. Preventive Services Task Force – Anxiety in Adults: Screening Recommendations
