The holidays can bring joy, but for many, they also bring anxiety, sadness, and stress. In this episode, Dr. Anita Sanz and Terry McGuire discuss the mental health challenges people often face during the holiday season—from family dysfunction and social pressures to grief and isolation. With relatable stories and proven strategies, they explore how to cope, set boundaries, simplify expectations, and find your own meaning in the holidays—even when things get tough.

Primary Topics Covered:

Why the holiday season can worsen depression symptoms
Coping with family dysfunction and stressful interactions
Setting boundaries and managing expectations
Grieving during the holidays and honoring lost loved ones
Dealing with loneliness when you're alone for the holidays
The “holiday bingo card” technique for managing stress
The importance of buffer days and self-care during and after the holidays

Timestamps:

00:00 - Intro
00:11 - About the Podcast and Hosts
01:09 - Why Holidays Are Especially Hard with Depression
02:24 - Energy Demands and Emotional Exhaustion
03:47 - Family Dynamics and Emotional Fallout
04:52 - Financial Stress and Disrupted Routines
05:43 - Simplifying Expectations and Protecting Energy
06:50 - Being the Co-Creator of Your Holiday Experience
07:53 - Coping with Holiday Loneliness and Isolation
09:43 - Grief and Celebrating Without a Loved One
11:23 - The “Holiday Bingo Card” Coping Strategy
14:22 - Setting Boundaries and Planning Buffer Days
15:57 - Final Tips for Mental Health During the Holidays
16:43 - How to Share Feedback
17:22 - Wrap-Up and Well Wishes
17:28 - Final Thoughts and Encouragement

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Managing Depression During the Holidays: Family Triggers, Loneliness, and Coping Strategies