News

Navigating Depression Around the Holidays

By December 8, 2020September 23rd, 2026No Comments4 min read

When It’s Not the Most Wonderful Time of the Year: Navigating Depression Around the Holidays

By: Amy McConnell, LCSW & Holly Gregory, LCSW; DBH Candidates at CGI

When a person is asked to describe what they envision the holiday season to look like, words such as joy, cheer, merry, jolly, and celebration often come to mind. Unfortunately, the holiday season can also usher in increased stress and depression. The National Alliance on Mental Illness (2014) found that 64% of people who have already been diagnosed with a mental illness report that the holidays contribute to worsening depression. This is an alarming statistic, and also does not account for those who may not have a diagnosis or those with the “holiday blues.”

Not only are the holidays universally synonymous with positivity, nostalgia, and magic thanks to movies, music, retail, and advertising, but it also shines a glaring spotlight on those already living with depression.  The pressure to be joyful, happy, and social increases dramatically during this time of year. In addition, the expectations of how people should feel or act is scrutinized. Sadness, dissatisfaction, financial hardships, loneliness, increased stress or pressure, and unrealistic expectations are just a few examples of what contributes to the holiday blues (NAMI, 2014).

Being inundated with COVID-19 adds another layer of social isolation, grief, and struggle. The pandemic does not discriminate. Everyone has been affected in one way or another. That is why it is imperative that we try to stay connected with our friends and family, recognize the warning signs of depression, and be able to identify ways to help alleviate the symptoms for loved ones or yourself.

Signs of Depression

  • Fatigue, or feeling tired despite adequate sleep
  • Tension and tension headaches
  • Increased frustration or low frustration tolerance
  • Loneliness or feeling isolated
  • Sadness
  • A sense of loss

(Greenstein, 2015)

Tips for Managing Depression Around the Holidays

  • Take time to notice your feelings and allow them to happen.
  • Stay in touch with friends and family via Zoom or safe in-person gatherings. Or, look for support communities, religious groups, or social events. Many of these have online options.
  • Be realistic about your expectations for the holidays, and let go of the thought that they must be perfect.
  • Try to set aside differences with family, and remember, this only needs to be short term. Choose a different time to discuss grievances.
  • Determine and stick to a budget.
  • Try not to procrastinate. Plan errands and activities in advance to prevent feeling overwhelmed.
  • Say no. Accepting every holiday invitation or keeping up with everything on your to do list may increase feelings of stress.
  • Keep up with your healthy habits. Add some healthy foods in, stick to your regular bedtime, and make room for exercise.
  • Build in breaks.
  • Talk to a therapist.

(Mayo Clinic, 2020)

A Note About Social Media

Social media around the holidays may increase or decrease stress, depending on how you use it. Many social media platforms allow you to hide posts or people that may be triggering, and there are options to do so temporarily or permanently. Before opting out entirely, consider that social media may provide connection to friends and family, as well as support groups, especially if you need a virtual option. Taking advantage of features to curate your newsfeed may allow you to stay connected without causing distress.

If you’re feeling depressed around the holidays, there are resources to help. 

References

Greenstein, L. (2015). Tips for managing the holiday blues. Retrieved from
https://www.nami.org/blogs/nami-blog/november-2015/tips-for-managing-the-holiday-blues

Mayo Clinic. (2020). Stress, depression, and the holidays: Tips for coping. Retrieved from
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

NAMI: National Alliance on Mental Illness. (2014). Mental health and the holiday blues. Retrieved from https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-theholiday-blues

Testimonials

“As a member of the AAPI community, I’m very familiar with the barriers to mental health services and the need to break through the glass wall of cultural stigma that prevents many from receiving potentially life–saving treatment. I was the only Asian American person in my master’s cohort, the only Asian American person in many of my clinical work settings, the only Asian American person to walk into many of the professional settings that I pushed myself to show up to. In my current practice, I’m constantly reminded by my patients of how difficult it is to find an Asian American mental health provider, though this reminder constantly informs me that more needs to be done for my community. Day after day, I read stories of Asian American people who die by suicide as a consequence of our culture’s avoidance of mental health topics. As a DBH, my biggest goal is to use my expertise in whole–person care to amplify the conversation around mental health and help my community understand that mental healthcare is not a privilege that we are not entitled to, it is a crucial part of our healthcare that will manifest differently in us than what many Western psychology or psychiatry textbooks will describe, and that our unique experience of mental health issues are valid, important, and is time to be part of the larger conversation.”

Willam Chum, LMHCDBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - September 16, 2022

“The Doctor in Behavioral Health (DBH) program has changed my understanding of the subject and career path. Before this academic journey, my knowledge of behavioral health was primarily theoretical, including essential ideas and methods. However, the DBH curriculum combined intense academic research with practical application, helping me understand behavioral health from multiple angles. Recognizing mental health as part of total health changed my perspective. The biopsychosocial model, which showed how biological, psychological, and social variables affect mental health, was stressed in the DBH curriculum. This comprehensive approach made me realize how complex human behavior is and how important it is to address mental health issues. Effective interventions must target the individual’s surroundings, relationships, and life experiences, not just symptoms. The curriculum also gave me enhanced evidence-based practice training to execute successful solutions. Studies methods and data analysis classes improved my critical thinking and allowed me to evaluate and apply behavioral health studies. This gave me the confidence to contribute to the field’s knowledge base through practice and research.”

Dr. Rhea Hill, DBH, LPCDBH Alumna, Cummings Graduate Institute for Behavioral Health Studies - February 17, 2025

“This program will change how you present to the world, not just as a professional but as an individual. Understand this is work but the work is worth it and the journey is undeniably transformative. If you are seeking a doctorate for the title, this is not the program for you. If you are seeking a doctorate to interrupt and disrupt the course of healthcare, then this is the program for you. You won’t find a more supportive program with professors who are dedicated to your success and your education. This program is not about the regurgitation of information. It is about the appropriate applied application of knowledge and information to push forward and become an advocate for equitable and quality care for all.”

Brandy K. Biglow LMHC, CCTP, QSDBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - February 5, 2024

“The Doctor of Behavioral Health (DBH) program has definitely transformed my understanding of behavioral health. Understanding the links between physical and mental health has taught how to make better treatment decisions. The DBH program has also given me insights that otherwise would not be possible and allows me to view individuals through a lens that I was previously ignorant of. This program has helped me grow into a more confident individual, provider, and parent.”

Cory H. Cannady, BCBA, LBADBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - March 13, 2024

“The DBH program has reinforced my vision of viewing behavioral health (BH) as an integrated component of the healthcare system rather than a siloed service. As a practitioner in the focused BH realm of substance use disorder (SUD) treatment, I observe on a regular basis how identifying and serving SUD patients is often missed, ignored and stigmatized in primary healthcare, despite the fact that early intervention at these check-points often has the potential to intervene earlier and lessen the negative SUD outcomes frequently seen by the time a patient reaches specialty SUD services. Reinforcement received in my DBH program has motivated me to promote integration as a leader in my workplace and is a primary factor in considering the long-term trajectory of my individual career path.”

Kenneth L. Roberts, MPS, LPCC, LADCDBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - November 5, 2024

“Graduating from the DBH program has influenced and enhanced my approach to addressing behavioral health challenges and making a difference in the field by preparing me to become a serious business owner. Through the DBH program, I understand now that becoming a business owner not only assists me in reaping the financial benefits of working for myself, but the program also offers me a sense of freedom to make a difference in an individual’s life.”

Dr. Rebecca K. Wright, DBH, LBA, BCBA, QBADBH Alumna, Cummings Graduate Institute for Behavioral Health Studies - December 18, 2024

“I have always wanted to pursue a higher degree but never found a program that met my needs. When I investigated the DBH program, I can honestly say I was excited. It was a program that would expand my knowledge in behavioral health but also how it relates to physical health. The philosophy of treating the whole person was exactly what I was looking for.”

Elizabeth Nekoloff, M.Ed., LPCC-S, NCCDBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - January 16, 2025

“Prior to obtaining my DBH, I practiced behavioral health within the boundaries of behavior analysis. The DBH degree has given me the ability to broaden my scope of competence allowing me to provide a higher quality of care to my clients through a person-centered approach, while still staying within my scope of practice. I was in the beginning stages of opening my business when I enrolled in the DBH program which set my trajectory towards being a stronger leader. The program equipped me with essential healthcare leadership and entrepreneurial skills, allowing me to ensure high-quality services for my clients and foster a supportive work environment for our staff. It has also given me the confidence to expand my business and pursue other healthcare ventures, reaching a broader range of patients in need.”

Dr. Pauline Tolentino Pablo, DBH, BCBA, IBADBH Alumna, Cummings Graduate Institute for Behavioral Health Studies - January 21, 2025

“Although I have worked with many patients who have mental health diagnoses, or behaviors which make managing their medical diagnoses and day to day life difficult, the DBH program at CGI is broadening that knowledge and providing a deeper understanding of behavioral health and how best to help these individuals manage their health and improve their quality of life. This will allow me to provide and advocate for more meaningful and seamless integrated care, providing new tools for my intervention toolbox, and the confidence and skills to collaborate within and lead whole person focused interdisciplinary teams. I also anticipate building upon my knowledge as a nurse case manager and long time caregiver, as well as my personal passions and professional vision, learning about processes and operations, to be in position to start up and lead my own company one day, offering the services and care I know every person should have access to.”

Hollie Wilson, MSN, RN, CCMDBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - February 11, 2025

“The DBH program will open opportunities for me to contribute to healthcare system innovation, particularly through trauma-informed care and integrated behavioral health settings. I will be better positioned to advocate for and implement holistic care models that improve health outcomes for underserved populations. Ultimately, this program will help me transition into higher-level roles, such as a director or consultant in behavioral health, where I can influence broader system changes and contribute to the future of healthcare delivery.”

DeKyn Rashad Peters, MPH-CHES,BSW/BA,APCDBH Candidate, Cummings Graduate Institute for Behavioral Health Studies - March 4, 2025

Accreditation & Affiliates

Partners