The holidays can be joyful, but for many, they bring stress, exhaustion, and even deeper struggles with depression. Increased expectations, disrupted routines, financial strain, and complicated family dynamics can make December feel overwhelming instead of uplifting.

In this episode of Giving Voice to Depression, Dr. Anita Sanz and co-host Terry McGuire share practical mental health strategies that actually help. From setting boundaries and creating “buffer days” to reimagining traditions and using a playful “holiday bingo card,” you’ll hear real-world tips to manage stress, protect your well-being, and even find moments of joy.

If you’ve ever felt the weight of family gatherings, financial pressures, or loneliness during the holidays, this conversation is for you.

Primary Topics Covered:

• Why holiday stress often worsens depression symptoms
• The impact of high expectations and energy demands
• Family tensions, estrangement, and self-protection strategies
• Financial pressure and its effect on mental health
• How disrupted sleep, routines, and self-care increase stress
• The importance of simplifying expectations
• Using “holiday bingo” to cope with difficult interactions
• Why scheduling a “buffer day” matters
• Coping with grief and loss during the holidays
• Finding personal meaning and connection when celebrating alone

Timestamps:
 00:00 – Introduction to the episode and its purpose
 02:17 – Why holidays trigger stress and depression
 03:34 – The weight of expectations and fatigue
 04:21 – Family gatherings, estrangement, and difficult dynamics
 05:25 – Financial struggles and post-holiday fallout
 06:30 – Disrupted sleep, routines, and self-care habits
 07:01 – Simplifying expectations for healthier holidays
 07:23 – Becoming a co-creator of your holiday experience
 08:26 – Coping with loneliness and solo celebrations
 09:43 – Honoring traditions while redefining the holidays
 11:05 – Grief and loss during the holiday season
 12:13 – The “holiday bingo” card strategy
 13:43 – Shifting dread into humor and resilience
 15:20 – Setting firm limits with family commitments
 15:56 – Why “buffer days” are essential after gatherings
 16:30 – Self-respect and energy protection during holidays
 17:01 – Final reflections and encouragement

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