Happy Holidays! Navigating Seasonal Depression

For many people, Fall and the onslaught of fall holidays can bring great sadness. The good news is that we know both what causes our sadness and how we can address it.

For many, the arrival of Fall—the season of reflection and heightened self-awareness—brings an unexpected wave of sadness. This sadness often stems from a loneliness born of regret and the bittersweet realization that another chapter is closing. Fall, after all, always precedes the cold, bitter acceptance of yet another ending.

‘Tis the Season

A fitting description for this phenomenon is found in the French phrase “la petite mort”—literally, “the little death.” Beyond its other connotations, the phrase perfectly captures the bittersweet emptiness that can follow the culmination of something significant. Summer and its slower pace often reveal these emotional “little deaths,” as accomplishments and failures come into focus. When paired with the major holidays of late Fall and Winter, feelings of loneliness are amplified, as the season fades alongside the promise of familiarity.

In a January 2022 post, Michelle Lambright Black reported that 55% of Americans experience the “holiday blues” [1]. The top reasons cited were loneliness and seasonal depression. The data also indicated that women are slightly more susceptible than men, introverts moderately more so than extroverts, and LGBTQ+ individuals considerably more than those who identify as straight [1].

There’s No Place Like Home

The word “homesickness” doesn’t fully capture the particular feeling described here. It is something more distinct—a nostalgic ache to be surrounded by loved ones, a feeling that could be described as “familysickness.” Nearly every group identified in Lambright’s research shares this yearning for connection.

Interestingly, one of the most effective cures for this familysickness is simply visiting family and friends. Research by Ricardo Pagan in Current Issues in Tourism highlights that “holiday trips contribute to reducing the levels of loneliness reported by all individuals.” This effect is particularly pronounced among older adults and those living with disabilities that impact their daily lives [2].

All Is Calm

There is good news, though: understanding what causes this sadness offers clarity on how to address it. Lambright’s survey found that 60% of introverts struggle with the holiday blues compared to 47% of extroverts [1]. Even those who thrive in solitude need some form of meaningful social connection. Since the 1990s, psychologists have largely agreed that humans “possess a need to belong which constitutes a fundamental motivation” [3].

A quality relationship is one that satisfies your needs, not just your wants.

This need is so fundamental that even the perception of not belonging can be harmful. Interestingly, research indicates that loneliness is not necessarily about the amount of time spent with others but the quality of those interactions. Lonely and non-lonely individuals report engaging in similar levels of social activity [3], which suggests that meaningful relationships, not just proximity to others, are what make the difference.

Psychologists distinguish needs (necessities) from wants (desires) [3]. Just as water is a need but a flavorful drink is a want, quality relationships fulfill a core emotional need. Some argue that people-pleasing behaviors are rooted in this same drive to belong, as the rewards of connection outweigh the efforts required to achieve it [3].

Making Spirits Bright

However, the solution to loneliness is not always simple. For example, 76% of LGBTQ+ individuals report seasonal depression and loneliness because they cannot return home [1]. Likewise, older adults with severe disabilities may have no homes to visit [2].

Here are three effective strategies for addressing seasonal depression and loneliness [4]:

Find and Join a Local Community
Attending events, meeting with friends, or joining a community gathering can help forge new connections. Simply being in the presence of others fosters a sense of belonging and reduces loneliness.
Care for Yourself
Emotions can often feel overwhelming, but they are also unreliable and deeply connected to physical and mental well-being. Prioritizing healthy habits such as exercise, nutritious meals, and adequate rest can help stabilize mood and energy levels during the holidays.
Attend Therapy
A therapist or counselor can help develop strategies to cope with loneliness and seasonal sadness. For those in the Phoenix area, professionals are available to provide support and guidance through this time.

Remember, Help Is Within Reach

While the holiday season can feel heavy, even small steps toward connection can make a significant difference. Online communities, such as those found on Discord, Reddit, or other social media platforms, offer growing opportunities to engage with others and build supportive relationships. Whether through in-person gatherings, virtual communities, or professional guidance, help is always available.

No one has to navigate this season alone.

References

This post was written by PTH Staff Writer Jimmy Dutton.