By Fedhealth
For many South Africans, December is widely regarded as the season of joy, celebration and connection. Streets are lined with decorations, festive songs play in shopping centres, and social calendars quickly fill with family gatherings, year-end functions, and holiday plans. Yet despite the cheerful atmosphere, not everyone experiences the festive season as “the most wonderful time of the year.” For some, this time of year triggers the festive blues, and brings emotional challenges rather than comfort and joy.
South Africans often face unique pressures—from financial strain and family expectations to grief, social isolation, or year-end exhaustion. Read more on how to manage holiday depression and protect your mental health this festive season.
Why The Festive Blues Affect So Many People
Although the festive season is framed as a time of joy, celebration, and belonging, it often intensifies underlying emotional challenges. Research and mental-health organisations such as the South African Depression and Anxiety Group (SADAG) note that holiday depression increases when expectations are mismatched with reality.
The festive period can be particularly challenging for individuals who:
1. Are Grieving the Loss of a Loved One
The first Christmas without a loved one can be emotionally overwhelming. Emotional reminders such as familiar rituals, smells, sounds, and traditions can intensify grief and sadness.
2. Are Coping with Major Life Transitions
Divorce, health challenges, job loss, or relocation may cause feelings of instability or loneliness during a time when society emphasises closeness and celebration.
3. Experience Financial Pressure
Year-end expenses—gifts, food, travel, outings, school fees for the coming year—can create anxiety and place strain on already tight budgets, leading to worry, guilt, or a sense of inadequacy.
4. Feel Socially Isolated
Not everyone has a supportive family network. Even individuals surrounded by others may feel emotionally disconnected, highlighting Christmas loneliness.
5. Reflect on the Past Year with Regret or Disappointment
December often prompts people to assess what they have or haven’t achieved. This can lead to guilt, disappointment, or a sense of stagnation, especially after a challenging year.
The mismatch between societal messages of joy and an individual’s reality often creates emotional stress – one of the primary drivers of holiday-related sadness.
8 Practical, Evidence Based Strategies on How to Manage the Festive Blues:
While the festive season can be emotionally challenging, there are healthy ways to reduce stress, manage loneliness, and protect your mental wellbeing.
1. Acknowledge Your Feelings and Plan for Emotional Triggers
Suppressing emotions often intensifies them. Instead, recognise when you’re feeling overwhelmed and plan accordingly.
- Create low-pressure social plans
- Limit events you find emotionally draining
- Give yourself permission to decline invitations without guilt
A simple, honest phrase like “I’m not up for this right now” protects your emotional boundaries and reduces holiday stress.
2. Redefine The Way you Celebrate
If traditional Christmas routines feel painful or exhausting, create new, manageable traditions:
- Enjoy lunch at a restaurant
- Spend the day outdoors or take a short trip
- Replace gift-giving with charitable donations
- Simplify family gatherings to reduce pressure
New traditions can provide comfort and a refreshed sense of meaning.
3. Practise Kindness—Helping Others Lifts Your Mood
Studies show that acts of kindness increase levels of dopamine and oxytocin—the body’s “feel-good” chemicals. Volunteering, donating, checking on a neighbour, or doing something thoughtful for a stranger can ease feelings of isolation while giving a sense of purpose.
4. Prioritise Self-Care and Treat Yourself Gently
Self-compassion is a powerful antidote to festive anxiety.
This may include:
- Buying yourself a small treat
- Reading a favourite magazine
- Resting intentionally
- Taking a break from social media
Self-care is essential, not indulgent.
5. Focus on What is Going Well in Your Life
Create a gratitude list or note your achievements from the past year—no matter how small.
Focusing on personal wins reshapes perspective and reduces the emotional intensity of holiday depression.
6. Reconnect With Someone From Your Past
Reach out to a friend or family member you haven’t spoken to in a while.
A simple message like “You crossed my mind—how are you?” can uplift both of you and reduce feelings of Christmas loneliness.
7. Limit Alcohol Consumption
Alcohol is a depressant and can worsen anxiety, irritability, and sadness.
Moderating your intake supports emotional stability and better sleep—two essential components of mental health during the holidays.
8. Reflect on the Coming Year With Hope, Not Pressure
Instead of focusing on what didn’t happen this year, think about what you hope to build next year.
Write down small, realistic goals related to:
- health
- relationships
- career
- finances
- personal growth
Approach the new year as a fresh start rather than a scoreboard.
Frequently Asked Questions
Why do people get depressed during the festive season?
Holiday depression is often triggered by financial stress, loneliness, grief, family conflict, or unrealistic expectations created by media and tradition.
How can I cope with Christmas loneliness?
Connect with supportive people, create new traditions, volunteer, limit social media, and prioritise self-care. Even brief social interactions can improve your mood.
Is it normal to feel sad in December?
Yes. End-of-year fatigue, emotional reflection, and social pressure can all contribute to festive blues. Many people experience temporary sadness during the holidays.
How can I manage holiday stress?
Set boundaries, simplify commitments, manage expectations, rest adequately, reduce alcohol intake, and focus on meaningful—not perfect—experiences.
A Final Word of Encouragement
The festive season is deeply personal, and it is perfectly normal if it feels heavy instead of joyful. Whether you are dealing with grief, isolation, financial pressure, or general overwhelm, remember that festive blues do not define your worth or your year. By planning ahead, practising self-compassion, and connecting intentionally, you can move through December with greater ease, meaning, and emotional strength.
Here’s to a season of gentleness, reflection, renewal—and a little well-deserved indulgence.
If you are struggling, consider reaching out to a healthcare professional or contacting SADAG at 0800 567 567 for support.
References:
- CALM. (n.d.). 12 meaningful Christmas traditions to start this year. https://www.calm.com/blog/christmas-traditions
- Cedars-Sinai. (2019). The science of kindness. https://www.cedars-sinai.org/blog/science-of-kindness.html
- Fedhealth. (2017). Love your perfect imperfections. https://www.fedhealth.co.za/articles/love-your-perfect-imperfections/
- Fedhealth. (2024). Are you a “yes” person? https://www.fedhealth.co.za/articles/are-you-a-yes-person/
- Javanbakht, A., & Team. (2017). What psychiatrists have to say about holiday blues. PBS NewsHour. https://www.pbs.org/newshour/health/what-psychiatrists-have-to-say-about-holiday-blues
- Lenmed. (n.d.). Supporting your mental health during the holidays. https://www.lenmed.co.za/supporting-your-mental-health-during-the-holidays-during/
- MIND. (n.d.). Christmas and mental health: Christmas coping tips. https://www.mind.org.uk/information-support/tips-for-everyday-living/christmas-and-mental-health/christmas-coping-tips/
- SADAG. (n.d.). Have hope this festive season (December Newsletter). https://www.sadag.org/images/newsletter/SADAG-December-Newsletter_compressed.pdf
