Feelings of sadness and loneliness that last throughout the months of November and December are often referred to as the holiday blues. While this time of year is usually viewed as a period of warmth, comfort, and joy; but for others, it can lead to increased sadness, anxiety, and depression. Even people who love the holiday season can experience holiday blues, since this season is often filled with more demands, increased stress, and exhaustion.
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What Causes Holiday Blues and Stress?
Holiday blues can have numerous causes which vary from person to person. Since sadness is a personal feeling, what makes one person sad may not affect another. Typical sources of holiday blues include:
Balancing demands
If you have a lot on your plate, you’re not alone. Between family obligations, celebrations, shopping, house guests, and preparations, balancing demands can contribute to feelings of being overwhelmed and increased tension.
Fatigue and exhaustion
Similar to balancing demands, a hectic holiday schedule can lead to a lack of sleep and increased stress.
Family dynamics
The stress and implications of family gatherings can be a challenge. If your family doesn’t always get along, then holiday celebrations may not be the most joyous occasion. If you find yourself in this situation, check out our blog, Navigating Family Dynamics During the Holidays.
Isolation and loneliness
Whether you live across the country or just a quick car ride away, not being able to spend the holidays with loved ones can make the season especially lonely.
Excessive eating or alcohol use
For some people, coping with holiday blues and stress may lead to unhealthy behaviors like overeating or excessive drinking. While it may temporarily make you feel better, it only leads to more problems for your mental health.
Financial stress
Purchasing gifts and overextending your budget for friends and family can create an added burden of financial stress.
Tips for Coping with Holiday Blues
Though holiday blues are typically short-term, there are a number of things you can do to make the season easier to deal with.
Acknowledge your feelings
Feeling sadness is normal and acknowledging your emotions is healthy. The holiday season is a special time, especially for close family and friends. If you have recently lost a loved one, expressing grief and sadness is normal. It’s okay to cry and take time for yourself. You cannot force yourself to be cheerful just because it’s the holiday season.
Don’t isolate
While sadness may make you feel like you want to be all alone in your room, try branching out to build connections with those around you. Even if you cannot make it home for the holidays, there are things you could do in your local community to get out of your home. Try joining a local club, volunteering, connecting with coworkers, or even see a counselor for support.
Exercise
Sticking to a routine can be difficult, especially when you’re feeling depressed. However, research has shown that regular exercise can actively prevent and reduce the symptoms of depression. So, whether you hit the gym to lift some weights or take a walk in your neighborhood, getting exercise may help alleviate some of your holiday blues.
Self-Care
If you’re constantly on the move, exhaustion will catch up with you. Make sure you leave enough time for yourself to relax. By taking 15-20 minutes a day to enjoy some quiet time, reading, listening to music, or another relaxing activity, your stress levels will slowly diminish.
Say No
Saying yes when you should have said no can leave you feeling overwhelmed. The holiday season is busy and you cannot participate in every project or activity. Avoid overcommitting by knowing your limits and learning to say no when necessary.
Limit Expectations
Having expectations that every holiday activity will be perfect will only lead to disappointment. The commercialization of the holiday season leads people to believe that they have to be constantly joyful and cheery, but that is not the case. The holidays change, and it is important to keep your expectations realistic. Focus on connections, create new traditions, and remember what the season is all about.
Budget
Before heading out to do your shopping, decide how much you can afford to spend. Don’t try to buy happiness with gifts.
Plan Ahead
Time management is key with a never-ending to do list. Set aside specific days for shopping, family and friends, and other activities. Plan the menu, make a shopping list, and decide whether or not you can shop online versus in-person for specific items. Having a plan in place will help prevent last-minute scrambling.
Take Control this Holiday Season
Stress and depression can turn November and December into a time of dread, but there are things you can do to take control. By understanding what causes your stress, anxiety, and depression during the holidays, you can start taking steps to manage these before it takes control of you. If your holiday blues turn into something more serious or doesn’t ease after the holidays are over, please contact Modern Psychiatry and Wellness to explore treatment options.
