Dec. 19, 2024 – Elizabeth Schultz, 30, has had a really bad year. Her sister had a near-fatal medical emergency, her beloved dog was hit by a car, and then Schultz was injured when she was hit by a car a couple of months later. That’s why this year, even more so than in years past, she’s leaning into decorations more than ever to brighten the holidays.
“It’s like healing a childhood wound,” said Schultz, whose love for the holiday spirit reignited when she started collecting pieces of a vintage Disney Christmas village. “It’s the one time a year where you have permission to be super playful and nostalgic.”
Schultz enjoys reaching out to friends and other loved ones to help decorate together, and then they, too, feel the joy of the holidays in return.
It’s true that mental health issues, such as depression and substance use, often peak during the holidays, when family stress and financial pressures, as well as shorter days, may give many the blues. But on the other hand, research has shown that just looking at twinkling lights outside of people’s homes evokes feelings of friendliness and warmth.
”Darkness makes us want to hibernate,” said Arianna Galligher, a licensed independent social worker and director of the Stress, Trauma and Resilience (STAR) Program at Ohio State University’s Wexner Medical Center. “So, filling your room or your home with light, even if it’s artificial, can give us a bit of that mood boost and stave off some of that fatigue.”
When the sun begins to set at 4:30 p.m. and it’s too cold to take your daily walk around the neighborhood, life can seem bleaker. A small study of patients with major depressive disorder found a clear seasonal pattern in their depression cycles, with longer, colder nights having a significant impact on their mood, sleep, thinking skills, and energy levels. Researchers polled nearly 8,000 people in Finland, ages 30 and up, and concluded that even exposure to indoor lighting can make a difference in their mental health.
Sprucing up your living space with holiday cheer can work on every one of your five senses to improve your happiness. Maybe it’s the smell of cinnamon, the taste of hot cocoa, the sight of a tree adorned with lights and ornaments, the sounds of Ella Fitzgerald, or the feeling of a cozy blanket.
Gazing at holiday lights can boost well-being by fostering positive emotions and reducing stress. Research in environmental psychology shows that exposure to bright, colorful lights can boost mood by increasing levels of dopamine, a neurotransmitter linked to happiness. A study published in Frontiers in Psychology suggests that looking at pleasing decorations, like holiday lights, can trigger feelings of nostalgia, which are linked to greater psychological resilience and social connectedness. And admiring lights often encourages mindfulness, a practice proven to lower cortisol levels and enhance overall mental health. This blend of sensory delight, emotional warmth, and relaxation makes holiday light displays a simple yet effective way to nurture well-being.
“It’s really an exercise in mindfulness,” said Galligher. “You’re practicing being present in the moment and engaging all of your senses.”
Holiday lights can also enhance social interactions. Homes adorned with festive decorations are often perceived as more friendly and cohesive with their neighbors, potentially fostering a sense of community and belonging.
Humans are also social creatures by nature. The world can often feel scary and overwhelming. But giving yourself the chance to decorate and celebrate with others – even when you want to hide away – can be exactly what you need to reframe your mindset.
Jessica Borelli, PhD, a psychology professor at the University of California, Irvine, has found joy in blending the traditions of Hanukkah and Christmas with her Catholic husband of 18 years. While growing up, she often felt like an outsider when admiring Christmas lights and decorations. Now, lights have become central to her family’s celebrations, symbolizing the warmth and unity of both holidays and illuminating the unique rituals they’ve created together.
“In the beginning, I felt like these [Christmas decorations] didn’t belong in my home, this isn’t how I create a holiday,” she said. “But now it is, and we’ve crafted our own unique ways to celebrate both holidays with our children.”
Borelli still sees a lot of patients who don’t want to do anything holiday-related. Some don’t feel like there’s much to celebrate right now, and some have always wanted to distance themselves from holiday celebrations to steer clear of bad memories. If that’s how you relate to the holidays, you’re not a Grinch – you’re doing what’s best for you. But she’s also seen a new crop of patients who are newly getting into the holiday spirit, when they normally wouldn’t have.
“I think particularly when the outer world is becoming rather ugly, having a little environment that you can make more beautiful gives you a sense of control over something,” said David Spiegel, MD, a professor of psychiatry and director of the Center on Stress and Health at Stanford University’s School of Medicine.
“Instead of getting miserable and depressed every time you turn on the news, you can cue yourself to feel happy and comfortable just by the way you rearranged your personal world. It’s not a lot, but it’s something.”
