Practical guidance for rebuilding strength and reclaiming hope
HOUSTON, TX / ACCESS Newswire / February 6, 2026 / Finding Hope: Overcoming Depression During Any Season
By: Chismere Mallard
Millions of Americans face not only the pressures of celebration but also the hidden weight of depression. While the holidays are often portrayed as joyful, research shows that depression and anxiety can spike during this time, fueled by loneliness, financial stress, and seasonal affective disorder (SAD)2.
The Challenge
According to the National Institute of Mental Health (NIMH), more than 21 million adults in the U.S. experienced at least one major depressive episode in 2020. Depression is not simply sadness-it can manifest as fatigue, hopelessness, changes in sleep and appetite, and withdrawal from loved ones. During the holidays, these symptoms may intensify due to heightened expectations, family dynamics, or grief over lost loved ones1.
Scientific Advances Offer Hope
Recent studies highlight promising treatments and coping strategies:
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Mindfulness-based cognitive therapy has been shown to reduce residual depressive symptoms and suicidal ideation.
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Interpersonal therapy (IPT) and cognitive behavioral therapy (CBT) remain gold standards, helping individuals reframe negative thought patterns and strengthen relationships.
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Harvard researchers are exploring personalized treatments using neuroscience to match patients with more effective therapies faster, reducing the trial-and-error of antidepressant use.
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Lifestyle interventions such as exercise, sleep regulation, and balanced nutrition have proven to significantly reduce depressive symptoms8.
Coping During the Holidays
Experts emphasize practical steps to manage holiday depression:
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Set realistic expectations and avoid overcommitting.
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Stay connected: reach out to friends, family, or community groups, even if virtually3.
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Prioritize self-care: exercise, healthy eating, and adequate rest are essential8.
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Seek light therapy or vitamin D checks to combat seasonal affective disorder.
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Practice gratitude and mindfulness, which can help reframe negative emotions and foster resilience9.
A Message of Hope
“Depression is highly treatable, and the holidays don’t have to be a time of despair,” says Dr. Kathleen Mueller, family physician and board member of the American Academy of Family Physicians. “With professional support, coping strategies, and community connection, individuals can reclaim joy and meaning during this season.”
Chismere Mallard is international speaker committed to advancing mental health awareness and providing resources for individuals struggling with depression. Through education, outreach, and support, we aim to empower people to find hope and healing.
· Mindfulness-Based Cognitive Therapy (MBCT):
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Sipe, W.E.B., & Eisendrath, S.J. (2012). Mindfulness-Based Cognitive Therapy for Treatment-Resistant Depression. UCSF Depression Center. Available via APA/Elsevier publication.
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Paterniti, S., Raab, K., Sterner, I., Collimore, K.C., Dalton, C., & Bisserbe, J.C. (2022). Individual Mindfulness-Based Cognitive Therapy in Major Depression: A Feasibility Study.Mindfulness, 13, 2845-2856. SpringerLink.
· Interpersonal Psychotherapy (IPT):
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Law, R. (2011). Interpersonal Psychotherapy for Depression.Advances in Psychiatric Treatment, 17(1), 23-31. Cambridge University Press.
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Kumar, R. (2025). Interpersonal Psychotherapy for Depression: Meta-Analysis of 38 Studies.American Journal of Psychiatry. Dr Kumar Discovery summary.
· Cognitive Behavioral Therapy (CBT):
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O’Toole, M.S., Ramsdal, N.B., Nørskov, C.S., Roepstorff, I.T., Buskbjerg, C.D., & Elkjær, E. (2025). Cognitive Behavioral Therapies: A Systematic Review and Meta-Analysis of Recent RCTs for Depression.Journal of Affective Disorders. Psychology Today summary.
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Stanford Medicine (2024). Cognitive Behavioral Therapy Enhances Brain Circuits to Relieve Depression. Science Translational Medicine. Stanford Medicine News.
· Harvard Neuroscience & Personalized Treatment:
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Lamb, A. (2024). Toward More Personalized Depression Treatments.Harvard Medical School / Harvard Gazette. Harvard Medical School.
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Chiu, P., & Casas, B. (2025). Targeting Reward Pathways to Treat Depression.Journal of Affective Disorders. Neuroscience News summary.
Chismere Mallard
goldenvoicespeaks@gmail.com
888-392-9062
SOURCE: Chismere Mallard
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