It’s the most wonderful time of the year, so the song goes. Or is it? The holidays typically are thought of as times of joy and good cheer. However, it isn’t unusual to feel sad or lonely—even downright depressed—at this time of year. This condition is called holiday blues or holiday depression.
There are many factors that cause the holiday blues. Between the usual hustle and bustle of daily life and the extra demands of holiday commitments, stress and fatigue can be at an all-time high at this time of year. Although the holiday season runs from Thanksgiving through the end of the year, many people place their focus on one or two critical days, setting unrealistic expectations for themselves to create the perfect Thanksgiving or Christmas day, only to be let down when those expectations aren’t realized.
The commercialization of the season, beginning with the toy advertisements on television in early fall and the decorations out in the stores before Halloween, can draw attention to existing financial constraints and can magnify the stress created by limited finances. Also, when many are able to be with loved ones during this season, others are unable to do so, creating feelings of loneliness.
Between the shopping, parties, traffic, and extra houseguests, even those who don’t become clinically depressed may develop other stress responses such as headaches, overindulgence in food or alcohol, and difficulty sleeping. Even more people experience a post-holiday letdown at the start of the New Year, coinciding with the arrival of credit card bills accumulated through holiday shopping and travel.
To cope with this time of increased stress, start by keeping your expectations simple. Prioritize the things that are important to you and your family to increase your enjoyment of the entire season. Pace yourself, organize your time, make a list, and commit to sticking to it. For example, make or buy one special meal or do one special event. Minimizing the number of high-stress days, meals, or commitments will make them even more memorable. It also will allow you to focus more on those in your life with whom you share the holidays. Finally, don’t forget to include some free or low cost holiday activities.
Those who’ve experienced life changes or losses during the past year may be approaching this holiday season with concern or even dread. It’s unrealistic to expect legitimate feelings of grief or sadness will lift during this time. In fact, it’s very normal for them to intensify. Life brings changes, some of which are painful. Allow yourself the opportunity to enjoy this season in its own right. This can be done in a variety of creative ways, including spending time with those who care about you, getting in touch with someone you haven’t heard from in a long time, or doing something new to add a fresh tradition to your season.
You also can beat the blues by shifting the focus outside of yourself and onto the needs of others. This is a great time to consider volunteering at a local food pantry or shelter. There are opportunities in our community to shop for a needy family or donate funds to a favorite charity. Churches, civic groups, and social service agencies also have opportunities for extra involvement in holiday preparation.
Take extra time to focus on your overall health this month for blues prevention. Eating right, exercising regularly, and getting plenty of rest during this time can provide protection against the expanding waistline associated with all of those holiday meals, parties, and cookies. Maintaining good habits also will provide extra protection with cold and flu season upon us. If setting aside time for self-care is a challenge for you, it’s even more important to try to schedule it in with other holiday commitments. Again, set realistic expectations, even for relaxation. If you can’t squeeze in some time here or there, your plate may be too full, and it’s probably time to reassess your priorities or determine whether someone else can assist you with holiday preparations.
When do the Holiday Blues turn into something more serious? Studies confirmed the presence of Seasonal Affective Disorder (SAD), which is a mood disorder characterized by the onset of symptoms during the fall months as days get shorter. The symptoms then subside during the spring and summer months. The signs of SAD include typical symptoms of depression during the fall and winter months, full remission of the symptoms in the spring and summer, a pattern of this type for at least the past two years, and craving sugary and/or starchy foods. If your holiday blues include these symptoms or you’re noticing increasing difficulty in functioning normally, contact your
medical doctor or a mental health professional for diagnosis and treatment options.
This season, treat yourself like a special holiday guest. Keep it simple, and increase your focus on treasured relationships. Focus on the reason for the season and beat those holiday blues. TPW