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How to Approach the Holidays When You’re Depressed

How to Approach the Holidays When You're DepressedIt’s a myth that suicide rates skyrocket between Thanksgiving and Christmas. The truth is that the month of December has the fewest number of suicides than any other time of year (Karr, 2012). What is interesting to note, however, is that there is a significant increase of suicides right after Christmas — a 40 percent increase.

From the studies that have been done on depression, suicide, and the holidays, it seems that the winter holidays insulate many from suicide, but there is a sort of rebound effect that occurs once the holidays have passed (Karr, 2012).

There are several reasons why we might see an increase in suicide after the holidays, but isolation and loneliness seem to be the most obvious ones. A Canadian study of patients treated at a psychiatric center during the holidays suggested loneliness and lack of family as stressors (Karr, 2012).

Loneliness is a modern-day epidemic. Neurologically and emotionally, humanity is wired for human connection, yet we often don’t experience it in a fulfilling way. Sometimes we even sabotage or run away from true connection. Loneliness is a signal that we need to reconnect. But often that signal goes ignored because the possibility of being hurt or rejected is scary.

Many times, our loneliness is a result of the messaging we get from the media. Commercials and popular holiday movies portray people enjoying their families and experiencing fulfilling traditions during the holiday season.

Often this insidious messaging can make us second-guess our families and the quality of our own relationships. Or maybe we just truly do not have a close or fulfilling family. Usually these messages do not portray reality. It’s important we are aware of them and don’t judge ourselves by them (Cacioppo, 2009).

The old adage tells us “we can’t pick our family,” and it is unfortunately true. If individuals could trade in their given family, I know several who would be in line to exchange theirs. Maybe you came from an abusive family. Maybe you have parents who don’t understand you, and you feel even lonelier when you spend time with them. Maybe you can’t see your family because they live far away. Maybe you don’t have living family members anymore.

We are stuck with the families we were born into, and sometimes we lose the family we have. And that can be a difficult and depressing reality for many to accept. But here’s the good news: families also can be invented. They can be selectively chosen and celebrated.

If you are beginning to feel the holiday blues set in this season because of a lack of family, then try the following to see if you can make this winter season less troublesome for you:

  • Grieve the family you don’t have. Grief gets a bad reputation, but it is important for our mental health. When we grieve, we are sending a message to ourselves that we matter. Think about that. When you ignore your sadness and fail to grieve, the inherent message is that your emotions, longings, and desires do not matter. You are making a choice to actively ignore them by ignoring grief. When you grieve, you are giving those longings a space to be acknowledged, expressed, and released. Grief that goes unacknowledged usually comes back to manifest itself in a dysfunctional way. Allow yourself to feel sad about the family you wish you had.
  • Dream. This is the fun part. If you’re single and plan to create your own family one day, what would you want the holidays to look like? How can you still experience a fulfilling holiday without a close immediate family in the meantime? This year a dear friend of mine and I decided to spend Thanksgiving together and invited a few of our other friends to participate. We spent an entire afternoon dreaming about what we wanted our holiday to look like, complete with pumpkin pancakes and a football game in the park. I can honestly say it has been one of my favorite holidays to date.
  • Connect. If you struggle to find people to spend the holidays with, then try to take that as a sign and an opportunity to make changes. Maybe you aren’t as socially connected as you would like to be. Maybe your reality is that you do not have close or fulfilling relationships. Not having close relationships starts with you. You must take responsibility for that and may need to change some things in order to maintain closeness in your life. That may be a difficult reality to accept, but it’s a starting place. You don’t have to stay there.Learn how to connect so you can correct this problem in your life. It’s a frustrating reality that many people will spend the holidays alone when they would rather spend them with others. Move toward connecting with others to see what others are doing. Ask about your neighbor’s holiday plans when you are making small talk at the mailboxes. Invite people over to your home when you see them in the hallways of your apartment complex. Move toward connection. Step out of your comfort zone and learn how to connect with others.

Remember: you do not have to feel all kinds of merry and bright this holiday season. There may be some significant reasons that your holidays feel crummy. But you have a choice about how you can embrace this holiday season.

Give yourself time. Connecting takes effort and practice, and substantial relationships take time to foster. And if you end up spending time by yourself this holiday, then that’s okay too. It doesn’t mean you’re not special or lovable. It just means that you’re figuring it out and it’s okay if that results in an unpleasant holiday experience for the time being.


Cacioppo, J. (2009). Epidemic of loneliness. Psychology Today. Retrieved from

Kerr, M. (2012). Holiday depression. Healthline. Retrieved from

How to Approach the Holidays When You’re Depressed

Zach Rawlings, MA, LPC

Zach holds a Master’s Degree in Clinical Mental Health Counseling and is a Licensed Professional Counselor who practices in Denver, CO. Zach enjoys working with children, adolescents,
 trauma, GLBTQ+, and issues specific to men and masculinity. For more information on Zach and what he does, visit him at

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APA Reference
Rawlings, Z. (2018). How to Approach the Holidays When You’re Depressed. Psych Central. Retrieved on October 30, 2020, from
Scientifically Reviewed
Last updated: 8 Jul 2018 (Originally: 18 Dec 2014)
Last reviewed: By a member of our scientific advisory board on 8 Jul 2018
Published on Psych All rights reserved.