With the cozy images and joyful media depictions around the holidays, the term "holiday depression" seems like an oxymoron. But the truth is, many people tend to feel blue over the holidays. There are a number of factors that can play into this, and holiday sadness can have a negative impact on the lives and relationships of people that experience it. Let's examine what can cause holiday depression, how to recognize signs and symptoms, and learn what we can do to decrease negative feelings around the holidays.
The holiday blues refers to feelings of stress, anxiety, and sadness that surround the holiday season. There are a number of factors that can play into these emotions.
Common symptoms and signs of the holiday blues include changes in eating and sleeping habits, irritability and fatigue, and feeling overwhelmed and stressed.
The holiday blues differ from seasonal affective disorder (SAD) in that they are typically shorter-lived and less severe. SAD is a type of depression that follows a seasonal pattern, with common symptoms including low energy, hopelessness, and decreased productivity.
Reasons why people experience the holiday blues include feelings of loneliness and isolation, stress, and depression. Healthy meals and regular may be in short supply as people rush around to meet the expectations of the holidays. Excessive drinking at holiday parties and family gatherings may also be a factor. Excessive alcohol consumption can lead to anxiety and depressive symptoms.
Personal factors that contribute to the holiday blues include a history of mental illness, clinical depression, and other negative emotions.
Finally, the holidays can exacerbate mental health issues by creating unrealistic expectations and forcing people to confront past holidays and loved ones.
If you feel sad during the holiday season, there are some evidence-based strategies you can implement to stay positive.
Because of all the social events of the season, we often become a bit less thoughtful in our day-to-day habits. However, when you count up the events, you'll often find that they take up only a few days out of the month. On all of the other days, you can practice healthy lifestyle habits that can boost mental and physical health.
Exercise regularly to boost mood and energy and to help manage stress and anxiety. Drink alcohol in moderation and avoid excessive indulgence to help maintain health and avoid negative emotions.
Prioritizing getting enough sleep and maintaining a daily routine can help you stay energized and focused during the holiday season.
If you are feeling lonely, ask for help and seek support from loved ones to help you feel less isolated and more connected during the holidays.
Connecting with others and avoiding isolation can help you build a support network and reduce feelings of loneliness and depression. If you don't have friends or family nearby, schedule video calls, text, email, and even write long-hand letters to feel more connected over the holidays.
Joining online communities or seeking professional help from a mental health professional can also provide you with additional support and resources.
Reflecting on your values and priorities can help you identify what brings you joy and fulfillment during the holidays. You may also engage in activities that bring a sense of purpose and fulfillment to help you find meaning and joy in the holiday season.
Creating new traditions and rituals can also help you find ways to celebrate the holiday season that feel authentic and meaningful to you.
Learning to say ‘no’ to trying to create the "perfect holiday" and set healthy boundaries can help you avoid overcommitting and reduce stress and anxiety. Unrealistic expectations plague most of us during the holiday season; focus on the best holiday for you and your family rather than some preconceived notion of what's expected.
Prioritize your tasks and manage your schedule in a balanced way to help you stay organized and focused and avoid feeling overwhelmed. Also, taking breaks and practicing stress-reducing techniques can help you manage stress and anxiety during the holiday season.
If you’re experiencing symptoms of major depression or other mental health issues, it’s essential to seek help from a mental health professional. You can find a mental healthcare provider by visiting websites for organizations like the American Psychiatric Association, Mental Health America, or the National Institute for Mental Health. Online programs and therapy options can also provide you with additional support and resources.
Building a support network and seeking help from loved ones and mental health professionals can provide you with the support and resources you need to manage the holiday blues.
Managing the holiday blues can require a combination of self-care, stress management techniques, and seeking support from loved ones and mental health professionals.
At Williamsburg Therapy Group, our team of doctoral-level Brooklyn psychotherapists offers a number of evidence-based therapeutic approaches to talk therapy that offer the tools necessary for coping with negative experiences, dealing with social isolation, or simply managing the stress that comes with the holidays.
If you or a family member are having trouble setting reasonable expectations around the holidays, feeling lonely, or simply feeling overwhelmed outside of your normal routine, call our service coordinator to be matched with a therapist that can offer social support, treat any underlying mental health condition that may be contributing, help you to maintain healthy habits, set realistic expectations, and manage stress that can help ensure a happy and healthy holiday season.