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The holidays can be one of the hardest times of year, especially if you don’t have family to celebrate with or you’re choosing to spend them alone. In this episode, we talk honestly about holiday depression, the pressure to participate in festivities, and practical things you can do by yourself that actually help improve your mood.
Whether you’re navigating grief, estrangement, distance, or simply prefer solitude during this season, this episode offers validation, actionable strategies, and scripts for setting boundaries when people invite you to celebrations you’d rather skip.
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WHAT WE DISCUSS IN THE SHOW
Understanding Holiday Depression
– Why the holidays can trigger depression and loneliness
– The gap between holiday expectations and reality
– Validating your feelings instead of forcing fake cheer
Solo Activities That Actually Help
– Physical movement and why even a short walk matters
– Creating something with your hands for a sense of accomplishment
– Reaching out digitally without pressure
– Engaging with meaningful media that connects you to something larger
– Small acts of kindness that shift perspective
For Those Without Family to Celebrate With
– Creating your own meaningful rituals on your own terms
– Volunteering on the holiday itself for purpose and connection
– Planning something to look forward to the day after
– Connecting with others in similar situations
– Giving yourself full permission to treat it like any other day
Setting Boundaries: How to Say No to Invitations
– Scripts for declining holiday invitations kindly but firmly
– How to respond to persistent inviters
– Why you don’t owe anyone elaborate explanations
– Protecting your mental health without guilt
Key Takeaways
– Holiday depression is real and common – you’re not alone in feeling this way
– Being alone during the holidays doesn’t mean something is wrong with you
– You get to decide how (or if) you celebrate
– “No, but thank you” is a complete sentence
– Sometimes the most radical self-care is refusing to participate in the narrative that this day must be special
– Your mental health and boundaries matter more than other people’s expectations
Resources & Support
If you’re struggling with depression or having thoughts of self-harm, please reach out:
– National Suicide Prevention Lifeline: 988
– Crisis Text Line: Text HOME to 741741
