The holiday season—it’s supposed to be “the most wonderful time of the year,” right? But let’s be real. For many people, the end of the year can feel like an emotional rollercoaster, with happiness and stress often going hand in hand. Between the memories of loved ones who are no longer here, the financial pressures and the overwhelming expectations of the season, it’s easy to feel more blue than happy.

“It’s OK to not feel celebratory during this time,” says Katie Godshall, a clinical assistant professor in social work at the University of New Hampshire. “If you’re struggling with loss or loneliness, it can be quite difficult to feel joy.”

Feeling a little sad during the holidays doesn’t mean there’s something wrong with you. In fact, these feelings are more common than you might think. The main thing is to give yourself grace and focus on your mental health. To help you cope with the season, Godshell shares 15 practical tips holiday blues Or support someone who is struggling.

15 Steps to Overcome the Holiday Blues

Feeling guilty about not being happy can increase your sadness and lead to isolation. “Shame is a universal experience and yet so isolated,” says Godshall. Accept your feelings without criticism and remind yourself that it’s okay to feel this way.

Physical activity can work wonders for your mood. A simple walk outside can release endorphins, increase energy levels and provide mental rejuvenation.

Helping others can give you a sense of purpose and connection. Consider volunteering at a local shelter or community event to lift your spirits while making a difference.

Don’t hesitate to call a friend, send an email, or write a holiday card to someone you trust. Even a brief relationship can reduce feelings of loneliness.

Accept your feelings and remember that you are not alone. If you’re missing a loved one, continue a favorite tradition or watch their favorite movie while honoring their memory.

Self-care isn’t just limited to spa days. Simple tasks like making your bed or cleaning your space can help you feel more in control and improve your mood.

Although it may be tempting to drink alcohol during holiday celebrations, alcohol is a depressant and can interfere with sleep. Practice restraint to avoid increasing feelings of sadness.

Take slow, deep breaths in moments of stress. Focusing on your breathing can help calm racing thoughts and reduce anxiety.

Mindfulness can be as simple as paying attention to your surroundings. Enjoy the smell of hot cocoa, the sound of holiday music, or a cool winter breeze on a walk to ground yourself in the present.

Keep an eye on family, friends, or neighbors who may be struggling. A quick check-in can make a big difference.

Give time and attention to those experiencing emotional challenges. Whether it’s a coffee chat or a heartfelt note, small things can go a long way.

If someone feels frustrated, don’t hesitate to ask how they are feeling. Express your concerns honestly and carefully.

Senior citizens or individuals with chronic illnesses may need assistance with tasks such as shopping, decorating or preparing food. Your offer of help can ease their burden and bring you closer.

Pay attention to changes in behavior, such as persistent sadness, loss of interest in activities, fatigue, or changes in appetite. These may indicate depression and may require attention.

If you or someone you know is struggling with depression or anxiety, remember that help is available. Professional therapy or counseling can provide valuable help. If someone expresses thoughts of self-harm or suicide, contact the National Suicide and Crisis Lifeline immediately by dialing 988.

The holidays don’t have to be perfect, and it’s okay if they don’t feel joyous. By focusing on small steps to prioritize mental health, you can find moments of comfort and connection amid the chaos. Whether it’s reaching out to loved ones, adopting mindfulness, or seeking professional help, these efforts can help make the season a little brighter — even in the face of challenges.

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