Managing holiday stress and depression: How to protect your mental health

When your nose runs and your temperature rises, you know it’s time to rest and take your cold medicine – maybe even see a doctor if symptoms persist.

Danielle Whitebread wants people to take the same approach this holiday season with their mental health. The holidays are often portrayed as joyful and bright, but for many, they can be a painful reminder of loss or past trauma, stirring up holiday stress, anxiety, grief, or even symptoms of depression.

“The stress of the season alone can be overwhelming,” said Whitebread, a Behavioral Health Strategic and Quality Consultant at Capital Blue Cross. “Add in the triggers of a traumatic event, and it can feel impossible to cope.”

Her message is simple: don’t ignore mental health symptoms any more than you would ignore physical ones, especially during the holiday season.

What causes holiday stress, sadness, or the ‘holiday blues’?

While some people enjoy large celebrations and decorations, Whitebread said others often mask pain with over-the-top celebrations or spending an excessive amount of time decorating their homes inside and out for the holidays.

“It’s a way to divert attention from sadness,” Whitebread said. But ignoring emotions can make things worse.

“If your symptoms are affecting daily life and you can’t manage them on your own, it’s time to seek professional help,” she added.

Dr. Bernard DiCasimirro, Lead Medical Director for Behavioral Health at Capital Blue Cross, agrees.

“For some, family traditions bring stress. For others, isolation is the challenge,” he said. “The first step is acknowledging what you’re feeling. It’s okay to say, ‘The holidays aren’t the happiest days for me.’ The next step is making decisions that protect your well-being.”

How do you take care of your mental health during the holidays?

Whitebread and Dr. DiCasimirro offer these strategies for navigating the season:

• Stay connected to others. Resist the urge to self-isolate. Make intentional plans with friends or family – even small interactions help.
• Set healthy boundaries. “You don’t have to attend every event,” Dr. DiCasimirro said. “Choose what feels healthy for you.”
• Give back or volunteer. Volunteering can ease feelings of loneliness and provide purpose.
• Acknowledge your feelings and triggers. Suppressing emotions rarely works. Recognize your triggers and plan ahead for tough days.
• Seek professional help when needed. If sadness or anxiety disrupts daily life, reach out. Capital Blue Cross members can schedule an appointment with an online therapist through VirtualCare, which is often more accessible than in-person therapy on short notice.

When it’s more than the ‘blues’

Shorter days can trigger Seasonal Affective Disorder (SAD), a form of seasonal depression often called the “winter blues.” Symptoms can include fatigue, changes in appetite, and difficulty functioning.

Whitebread said there are ways to combat SAD, such as getting more sunlight by opening blinds, adding greenery indoors, and taking walks outside. Staying connected to loved ones and resisting the urge to isolate can also helpBut if these symptoms persist or begin to interfere with daily life, professional care may be necessary.

Dr. DiCasimirro noted that virtual options can make getting help less intimidating, especially for those uncomfortable with in-person visits. Online support groups and one-on-one telehealth sessions with a therapist offer privacy and convenience, often with appointments available within days.

And if you’re wondering whether it’s worth reaching out, Whitebread offers a simple perspective:

“We wouldn’t ignore a fever,” she said. “So why ignore mental health symptoms? If you’d take medicine or call a doctor for a cold, consider doing the same for your emotional well-being. Caring for your mind is just as important as caring for your body –especially during a season that can stir up old wounds.”