The holiday season is a paradoxical time of year. For many, it’s filled with joy, celebration, and connection. For others, it can be a time of profound sadness, stress, and loneliness. The contrast can be particularly stark when the festive atmosphere dredges up painful memories or highlights personal struggles such as financial strain or the absence of a loved one.

“It’s important to know that it’s OK to not feel festive during this season,” says Katie Godshall, a clinical assistant professor in social work at the University of New Hampshire. She emphasizes that experiencing melancholy during the holidays is entirely normal and doesn’t signify failure.

“If you’re coping with loss or loneliness, it can be significantly more difficult to feel joyful," Godshall explains. She underscores the importance of being kind to oneself, seeking support, and finding moments of comfort. "Feeling a little blue is a natural reaction to the pressures and emotions of the season," she adds.

For those navigating loss, anxiety, or stress this holiday season, Godshall provides several strategies to support mental health and emotional well-being:

Firstly, it’s vital to let go of guilt about not feeling the holiday spirit. Shame and self-doubt often amplify isolation, but acknowledging and expressing your emotions can be a step toward normalizing your experience.

Engaging in physical activity, such as taking a walk, can help stimulate endorphins and boost energy levels. Volunteering and helping others in need can also foster a sense of purpose and connection, which are often restorative.

Reaching out to friends or family members, even through a phone call or a simple holiday card, can bridge feelings of isolation. Meanwhile, honoring the memory of a loved one by continuing a cherished tradition or celebrating their legacy can bring solace and meaning.

Expanding the concept of self-care beyond conventional activities can also be impactful. Even small actions, such as tidying your living space, can create a sense of control and accomplishment. Similarly, practicing moderation with triggers like alcohol, which can exacerbate depressive feelings, is advisable.

Mindfulness techniques, such as focusing on your breath or tuning into sensory experiences like the crispness of winter air or the warmth of a comforting beverage, can help ground you in the present moment.

Godshall also reminds us to be attentive to those around us. Checking in on neighbors, friends, or colleagues who may be struggling can make a significant difference. Simple acts of kindness, whether offering assistance or simply being present to listen, can create meaningful connections.

Finally, recognizing the warning signs of depression—such as lingering sadness, changes in appetite or weight, frequent crying, or difficulty concentrating—is crucial. Seeking professional help is a brave and essential step if these feelings persist.

For anyone experiencing thoughts of self-harm or suicide, immediate support is available. The National Suicide & Crisis Lifeline can be reached by dialing 988.

The holidays, with all their complexities, can be navigated with compassion—for yourself and others. By embracing moments of grace and seeking support when needed, it’s possible to find light even in the season’s darkest days.