Holiday Blues

How to Cope When it’s NOT the Most Wonderful Time of the Year

64% are affected by the “Holiday Blues” & 24% say the holidays affect them a lot — National Alliance on Mental Illness (NAMI)

What are the holiday blues? They’re temporary feelings of anxiety or depression felt during the holiday season, and everyone is susceptible to feeling them.  

The cause of Holiday Blues varies, but some triggers may be:

Extra stress of errands and activities

Unrealistic expectations

Financial strain

Changes in diet or routine

Extra alcohol at parties

Grief

Recalling happier times

Inability to be with loved ones

Unstable family dynamics

Loneliness

Holiday Blues differ from clinical depression or anxiety in that it is temporary, and symptoms usually ease after the New Year’s. However, it’s important to take short-term problems seriously, as they may lead to long-term mental health conditions. 

The National Alliance on Mental Illness says that 64 percent of those with prior depression or anxiety report that the holidays make their conditions worse. 

The most common symptom of the Holiday Blues is sadness — a recurring feeling of depression that may come and go but persists throughout the season. Other symptoms may include:

Changes in appetite or weight

Changes in sleep patterns

Depressed or irritable mood

Difficulty concentrating

Feelings of worthlessness or guilt

Feeling more tired than usual

Feeling tense, worried, or anxious

Loss of pleasure in doing things you used to enjoy

It’s important to take care of yourself during the holidays and to pay attention to your mental health. 

Here are some tips for avoiding or mitigating the effects of the Holiday Blues.

KEEP ROUTINES — Stick to normal routines as much as possible. Prioritize getting enough sleep. 

SET REASONABLE EXPECTATIONS — It’s okay to be excited about the holidays and to work to make them fun for the family. But people change and kids grow older, so focus on the present and enjoy what’s going on around you.

SAY “NO” — People may ask for more of your time or your help during the holidays. Set limits and goals for holiday activities such as shopping, cooking, entertaining, attending parties, or sending holiday cards. Respect your limits and avoid
over-committing.

TAKE TIME FOR YOURSELF — Set aside time to relax and do the things for yourself — yoga, reading, listening to music.
Even 15-20 minutes a day will make
a difference. 

DON’T ISOLATE YOURSELF — If you’re on your own, reach and find social connections and support. If you’re feeling lonely, ask a friend to come over for a talk. Volunteer for a cause you believe in, join a local club, or see a counselor if you need additional support.

EAT AND DRINK IN MODERATION — Alcohol is a depressant, and drinking too much can make negative feelings worse. Eating too much may also lead to guilt and a negative self-image. 

SET A BUDGET — Plan and know what you can spend before you start shopping or traveling. Don’t overextend yourself.

If the new year doesn’t bring relief, and the blues interfere with your well-being, see a doctor or mental health professional about your symptoms.