The holidays are painted as a season of joy, but for many living with depression or grief, they can feel overwhelming, isolating, and exhausting. In this episode, we explore how unrealistic expectations, social pressure, and loss can intensify depression at Christmas. With the help of psychologist Dr. Anita Sanz, we reframe holiday struggles through an unexpected lens—Ebenezer Scrooge.
Dr. Sands reminds us that what looks like irritability, withdrawal, or “coldness” may actually be grief or depression, and that offering compassion—rather than judgment—can make all the difference.
We also discuss practical coping strategies for both those living with depression and the loved ones who want to support them, including flexible invitations, self-care routines, and giving yourself permission to simplify traditions.
If you’re struggling with the holidays, this episode offers validation, perspective, and tools for making the season gentler on your mental health.
Primary Topics Covered:
Timestamps:
00:00 – Introduction and welcome
01:08 – Why depression can feel worse during the holidays
02:42 – Ebenezer Scrooge as a lens to understand grief and depression
04:23 – The stigma of not being “in the holiday spirit”
05:41 – Depression as feeling disconnected during holiday celebrations
06:54 – Why declining holiday invitations isn’t always about rejection
07:14 – The gift of offering flexible invitations and compassion
09:25 – Shifting that same compassion inward: the basics of self-care
10:51 – Affordable, realistic ways to practice holiday self-care
11:37 – Reclaiming choice: defining what the holidays mean for you
13:27 – Simplifying traditions and focusing on what nourishes you
14:37 – Managing financial and emotional fallout after the holidays
15:13 – The importance of permission and choice in holiday planning
16:08 – Personal reflections on simplifying and redefining Christmas
17:23 – Closing thoughts and holiday wishes
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