The holiday season is meant to bring joy, togetherness and celebration—but for many, it also brings stress, loneliness, and uncertainty. At a time when our country is facing major financial pressures—such as the ongoing federal government shutdown that’s impacting federal workers, contractors and services —and when everyday Americans are feeling the pinch of rising costs, job uncertainty and holiday-spending expectations, the risk of emotional strain is real.
Why the holiday blues strike
Several dynamics combine at this time of year:
- Financial anxiety – The shutdown has delayed paychecks, halted some services and benefits, and thrown many households into unplanned hardship. Add to that the typical holiday costs of travel, gifts, parties and you have a formula for stress.
- Loneliness – Some people feel isolated this time of year: away from family, faced with past losses, or simply reflecting on what’s lacking. Pressure to be “happy” can amplify the pain of being alone.
- High expectations + reality gap – The holidays often come with idealized images of perfect families and flawless gatherings. When real life falls short, the gap can create sadness or guilt.
- Existing mental-health vulnerabilities – While it’s a myth that suicides spike dramatically during the holidays (in fact, data shows suicide rates tend to be lower in November/December) people with depression or anxiety often report feeling worse during this period
How To Navigate the Holiday Blues
Here are practical strategies to stay grounded and resilient during this season:
1. Acknowledge your feelings.
It’s okay not to feel ecstatic just because it’s December. If you’re experiencing stress, loneliness, or financial worry, give yourself permission to feel that—and remember it doesn’t mean you’ve failed. Recognizing what you’re going through is the first step toward dealing with it.
2. Set realistic expectations.
Rather than chasing a “perfect” holiday, aim for meaningful. Maybe the gathering is smaller, maybe the gift budget is lighter—fine. What matters is connection, not perfection. If financial stress looms (especially in a climate of shutdown-related uncertainty), plan realistically: smaller gifts, potluck dinners, homemade cards—things that carry heart without breaking the bank.
3. Stay connected.
Social interaction is one of the strongest buffers against feeling isolated. Reach out to a friend—even a text or phone call counts. Volunteer your time: helping others not only serves the community but lifts your own spirit. If you’re a federal employee or contractor impacted by the shutdown, know you’re not alone: many are in the same boat and sharing the experience helps.
4. Manage your holiday budget consciously.
Recognize that financial stress fuels emotional stress. Make a simple budget for gifts, travel and events. Resist the “everyone else is spending more” pressure. Focus on meaningful rather than expensive. Avoid turning to retail therapy or overspending as a balm—it often leads to regret and deeper stress.
5. Maintain your routine & self-care.
It’s easy for sleep, exercise and nutrition to slip when events, meals and late nights stack up. But staying consistent with basics helps your mood stay stable. Fit in some movement, get rest, limit heavy alcohol or late nights. If you already have a mental–health condition, keep up with your treatment, and don’t skip therapy or meds.
6. Create meaningful rituals.
You might not be able to create the “perfect holiday,” but you can create your version of something special. It might be a simple walk, an old movie, lighting a candle for someone you miss, or connecting virtually with a loved one. These small rituals anchor you and offer comfort.
7. Seek professional help when needed.
If the sadness, anxiety or loneliness persist past a few weeks, or interfere with your daily functioning (sleep, appetite, work), it may be more than “holiday blues.” If you have suicidal thoughts—or are seriously worried about someone else—reach out for help right away (in the U.S., dial 988). While December may feel heavy, the data indicates that suicide rates are lower around the holidays—but that doesn’t mean suffering isn’t real and urgent for individuals.
The season may carry extra stress this year—with economic uncertainty from the government shutdown, heightened financial demands, and social pressures all converging. But the holiday blues are not inevitable—and you don’t have to face them alone. By acknowledging your experience, managing expectations, staying connected, budgeting wisely, caring for your body and mind, and seeking help when needed—you can navigate the season with resilience and hope. This year, give yourself permission to feel less than perfect, and still find meaning, peace and a version of joy that fits your story.
