Managing Holiday Stress and Depression: Mental Health Strategies That Work

The holidays are painted as a season of joy, but for many, they bring stress, grief, and heightened depression. In this conversation with psychologist Dr. Anita Sanz, we explore the realities of holiday depression and offer practical ways to approach the season with compassion, flexibility, and self-care. From shifting expectations to making empowering choices, this episode provides both validation and strategies for anyone struggling during the holidays—or supporting someone who is.

You’ll learn why permission to say “no” (or a last-minute “yes”) can be a gift, how self-care basics become non-negotiable, and why redefining traditions can help protect your mental health.

Whether you dread family gatherings, feel weighed down by expectations, or just need reminders to give yourself grace, this conversation offers hope and perspective.

Primary Topics Covered:

• Why depression often worsens during the holiday season
• The impact of unrealistic expectations and comparison
• Dr. Anita Sands’ “holiday gift” of compassionate invitations
• Practical self-care strategies for navigating holiday stress
• Reframing traditions and giving yourself permission to do less
• How to extend compassion to yourself and loved ones

Timestamps:

00:00 – Introduction and holiday context
 01:13 – Why depression can feel heavier during holidays
 02:26 – The pressure of expectations and family dynamics
 03:42 – Understanding Scrooge and the human side of withdrawal
 05:33 – How grief, depression, and exhaustion block joy
 06:31 – Dr. Sands’ “holiday gift”: low-pressure invitations
 07:22 – Compassionate flexibility in social situations
 08:44 – The importance of self-care (sleep, nutrition, exercise, stress management)
 10:46 – Reconnecting with love, hope, and goodwill
 12:46 – Giving yourself choices and permission
 13:56 – Doing less and focusing on what matters most
 14:46 – Financial and emotional fallout of holiday stress
 16:12 – Personal reflections on changing holiday traditions
 17:15 – Closing encouragement and reminders

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