“According to a survey done by APA (American Psychological Association), 89% of U.S. adults feel stressed out during the holiday, along with that NAMI (National Alliance on Mental Illness) noted that 64% of individuals who are living with mental illness felt that their conditions worsened during the holidays.”
The holiday season has always been my favorite, since I get the time to relax from hectic schedules and give time to the things I want to do. With celebrations, festivals and family gatherings all included during the holiday season, I get excited and look forward to enjoying them. But for many others, the holiday season can also bring feelings of stress, emotional fatigue, isolation, etc. These negative feelings experienced by individuals during the holiday season are commonly known as the “Holiday Blues.” According to Forbes, a research conducted in the States to dive into the growing issue of holiday depression, analyzed search trends to identify when people seek help the most. The research found that top states searching for “Holiday Depression” were Mississippi, Nebraska, Arkansas, Kentucky and Arizona. While the searches peaked around December 17- 23, during the Christmas season.
What Brings on the Holiday Blues?
Holiday Blues are real and can be caused by many factors. I know that for some of my friends, even if they aren’t living alone, the holidays can still be a difficult time. They feel a sense of loneliness or disconnect, especially if they are away from family or facing other challenges. With the holidays come celebrations, and with celebrations come giving gifts, buying new things, visiting family and friends, etc.
The financial load also takes a toll on individuals which can also lead to feelings of frustration and stress. Another factor which contributes to the holiday blues is the Seasonal Affective Disorder (SAD). “Seasonal Affective Disorder (SAD) is a type of depression that comes in a seasonal pattern. SAD is sometimes also known as “winter depression” since the symptoms are usually more severe during the winter.”(NHS) Thus it can also contribute to the Christmas holiday blues.
Holiday blues are real thus let us look at how to combat the Holiday blues in 12 unique ways and Reclaim your Joy:
1. Accepting your emotions
It is important to firstly accept your feelings without self-criticism. Accepting that it’s normal to feel down during the holiday season helps you to address these feelings more directly. According to a NAMI (National Alliance on Mental Illness), 24% of individuals with diagnosed mental health conditions reported that holidays made their symptoms a lot worse, while 40% of the individuals felt that their conditions were somewhat worse during the holidays. The data tells us the impact that the holiday season can have on our mental health and the cause of the holiday blues, thus addressing these feelings, through self-care, support from loved ones or even professional help is important to manage the holiday blues effectively.
2. Setting realistic expectations
Many times when we organize a gathering or a party during the holidays we want it to be picture-perfect, which can often set our expectations beyond our reality. The pressure from those expectations can often lead to disappointment and a sense of failure when things do not go as planned. It is okay if the holidays do not go as perfectly as you planned it to be. Instead of focusing on meeting unrealistic standards, focus on what matters the most such as quality time with loved ones, connections and self care.
3. Seeking support
It was revealed by Sesame Care that more than half of the Americans (53%) said that they managed their stress levels by talking with someone, a close family member or friend (35%) or a mental health professional (18%). Connecting with family and friends can provide relief from feelings of the holiday blues. Regular communication with others can foster connections which can help combat loneliness.
4. Giving importance to Self-care
After working everyday and finally getting the time off, it is important to take care of yourself during the holiday seasons and to avoid the holiday depression. AHA (American Heart Association) reports that 71% of respondents from their survey say that their biggest regret after the holidays is that they did not take the time to relax and enjoy the holiday seasons. Engaging in relaxing activities like exercise, reading or mediation can help boost mood and reduce stress. Usually my go to self care routine during the holidays to avoid the holiday blues is grabbing my favorite blanket, ordering my favorite food and watching movies all day long. Self care may be different for everyone but remember to give importance to it especially during the holiday seasons.
5. Volunteering or giving back
Helping others can also help improve your mood and also give you a sense of purpose. Since Christmas is just around the corner and it is also known to be a celebration about spreading happiness, volunteering at places such as food banks, shelters or community centers is a great way to give back while also helping ease the feelings of loneliness and avoiding the Christmas holiday blues.
6. Creating a holiday plan
Having a plan for your holiday activities can help reduce stress and make things more organized and clear. According to Sesame Care, 34% of people said that inflation was their main holiday stressor. By coming up with a clear plan, you can organize your time, stick to your budget and avoid feeling stressed or overwhelmed. A little planning can go a long way in making the holiday season feel less messy and it can also help in overcoming the holiday blues.
7. Saying “No”
Learning to say No to plans or things you do not want to do or cannot do can go a long way in helping you avoid stress and frustration, especially during the holiday season when everywhere and everyone is having some kind of project or gathering. It is totally okay to skip some social events or projects and your colleagues and friends will understand you. The holidays can sometimes feel overwhelming because of traditions and expectations, but do not let it get to you. Take control of your holiday season!
8. Getting enough sleep
Sleep problems and depression go hand in hand. A research done by David Nutt (2008) showed that around 75% of people with depression also experience insomnia. And this works both ways. During the busy holiday season, many people sacrifice sleep, to have more fun during the holidays, which can cause low mood and irritability and actually lead to the holiday blues. Thus it is important to sleep, aim for 7-9 hours of sleep each night to keep your mood in check.
9. Seeking an expert
If you are feeling sad or overwhelmed for a long time, it would be a good idea to reach out to a mental health professional. About 34% of individuals have thought about seeking help for their holiday blues and there is no shame in doing so. A therapist or a counselor can offer support and help you find ways to deal with your worries. Sometimes, just simply talking to someone can make a big difference, thus do not hesitate to take a step if you need it.
10. Limiting Holiday exposure
If you find the holiday seasons to be overwhelming, then it is best to avoid places and situations that add to your stress. Staying away from crowded shopping malls, holiday commercials or anything that focuses too much on the holiday season. By limiting your exposure to such things, you can help reduce your stress and protect your mood.
11. Adjusting your goals
Focus on enjoying the holiday season instead of aiming for a perfect holiday. It is easy to get caught up with your to-do holiday list, but it is important to focus on what brings you happiness. For instance, a survey by NAMI (2023) found that 68% of the participants felt financial pressure during the holidays, thus it is important to adjust your spending goals which can help ease stress. You do not need to do everything on your to-do list or buy everything, just enjoy the moments that matter the most to you. This can help make your holidays feel more relaxed and meaningful and help avoid the holiday blues.
12. Reflecting on Positive Memories
Spending the time to think about happy memories can help bring comfort and improve your mood. Simply going through old photos or videos, or thinking back to joyful moments can make a big difference. Even talking about happy times with someone can help in boosting your mood during the holiday season. Reflecting on these positive experiences can bring a sense of warmth, which can make you feel better when you need it the most.
Conclusion
Holiday blues are real and it is important not to ignore them. Many people feel stressed, lonely or overwhelmed during this time and that’s completely normal. Christmas is just around the corner and if you start to feel the Christmas holiday blues, just remember that it is okay to not feel your best during this time and that it is important to take care of yourself. By acknowledging your feelings, setting realistic expectations and reaching out for support, you can make this holiday season a little easier to manage. Remember, you don’t have to go through it alone, and taking small steps to prioritize your well-being can make a big difference.
References
– How to Manage the Post-Holiday Blues—And When to Seek Help. Health. https://www.health.com/post-holiday-blues-7090516
– Mental Health and the Holiday Blues | NAMI: National Alliance on Mental Illness. www.nami.org. https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/
– Rosenfield L. Holiday 2023 Stress Outlook. Sesamecare.com. Published November 15, 2023. Accessed December 16, 2024. https://sesamecare.com/blog/2023-holiday-stress-survey?srsltid=AfmBOooQdTgSmKzvJ1APdQmVvYtN0lrJ3ujsyxzWOEqxfpVpiVUY3ylz
– Guide to Managing Mental Health Around the Holidays | McLean Hospital. www.mcleanhospital.org. https://www.mcleanhospital.org/essential/mcleans-guide-managing-mental-health-around-holidays
