When the Holidays Are Heavy: Surviving SAD, Depression, and December

December can be a strange and difficult month. While the world seems to turn up the volume on celebration, lights, and togetherness, many of us are quietly just trying to make it through. As someone who lives with depression and Seasonal Affective Disorder (SAD), I know how exhausting it can be to keep showing up when your energy, motivation, or even hope feels dimmed by winter’s weight.

For me, SAD isn’t just about feeling a little down when the sun disappears. It’s a real heaviness—a fog that makes even simple things like returning a text or making dinner feel monumental. The holidays can magnify that, especially if you’re carrying grief, missing loved ones, or feeling the pressure to be “on” when you barely have enough to give yourself.

I want you to know you’re not alone if you’re struggling. Sometimes, surviving the holidays looks like giving yourself permission to say no, to rest, or to let the decorations and traditions slide this year. It might mean letting yourself feel sad, angry, or numb without guilt. It might mean reaching out (even if it’s just a single text), or letting someone in on how you’re really doing—even if your answer isn’t cheerful.

Here are a few things that help me, and might help you too:

Find small comforts: A favorite blanket, a warm drink, a playlist that matches your mood, or a daily ritual that feels grounding.

Get outside, even briefly: A few minutes of daylight or fresh air can make a difference, even if it’s just standing on the porch.

Move your body gently: Stretch, walk, or just change rooms. Movement doesn’t have to be big to shift your energy.

Let yourself off the hook: You don’t have to live up to anyone else’s expectations (including your own) right now.

Remember you’re not a burden: If you need support, it’s okay to ask. There are people who care and want to help—even if your brain says otherwise.

If you’re reading this and feeling heavy, I see you. You’re not failing—you’re surviving, and that’s something to honor.

If you need a safe space to talk, vent, or just be real, my door and inbox are open. You don’t have to go through this season alone—reach out if you need support, connection, or just a listening ear. And if you know someone who might need this message, please share it with them. We can get through this, one honest day at a time.

Wishing you gentleness and light,

Melissa