Managing Holiday Depression & Anxiety for a More Joyful Festive Season
*Clinical review by Dr. Arpan Parik
The holiday season is meant to be a time of joy and happiness, but for some, it’s a season of stress, anxiety, and loneliness – a feeling sometimes known as the holiday blues. Anyone, even those who ring their jingle bells the loudest, can experience seasonal blues, but someone with a prior mental health condition or currently experiencing difficult times is especially prone to holiday depression.
Recognizing the signs of holiday anxiety and depression is important for identifying potential struggles in yourself of a loved one. Here, we’ll take a look at what it means to feel the holiday blues and review tips for managing holiday depression and stress.
What Causes Holiday Depression?
People experience holiday depression and anxiety for all kinds of reasons depending on their unique circumstances and environments. These factors can include:
- Family Issues: Difficult family dynamics, including a romantic or familial separation, can be hard to navigate, leading to anxiety or depression.
- Isolation: No matter the circumstances, being alone during the holidays can lead to depression due to loneliness.
- Social Anxiety: For someone with anxiety, the thought of large gatherings can be overwhelming, leading to holiday stress.
- Financial Worries: Money is a constant concern for many people. Overextending one’s budget and the resulting financial strain can play a significant role in worsening mental health.
What Are the Signs of Holiday Depression?
The above factors are potential causes of holiday depression, but it’s also imperative to know the symptoms. If you or someone you care about experience any of the following during the holiday season, it may be the result of a mood or anxiety disorder:
- Changes in appetite or weight
- Sudden changes in mood (irritability, depressive episodes)
- Issues falling or staying asleep
- Difficulty concentrating
- Feelings of worthlessness or guilt
- Headaches or muscle tension
- Feeling more tired than usual
- Feeling tense, worried, or anxious (including panic attacks)
- Loss of interest in formerly enjoyed activities (hobbies, social events)
Tips for Coping with the Holiday Blues
Be Among Loved Ones
When we’re feeling overwhelmed, it’s natural to take a step back. However, isolation can worsen mental health symptoms and make reaching out for support that much more difficult. Whether you’re with family for the holidays or staying home, stay connected to friends and loved ones so you always have a support system available.
Set Realistic Expectations
The holidays don’t have to be perfect to be enjoyed. It’s normal to be excited for big family dinners or gift-giving events, just as it’s normal to feel disappointed when things don’t go quite as planned. Just remember that it’s not about being perfect – setting this realistic expectation can help you have more fun this season while making memories with friends and family.
Track Your Spending
Don’t let holiday spending cause financial distress – and resulting depression or anxiety. Track your spending to avoid going over budget and be on the lookout for free activities, like driving around to check out holiday lights, window shopping with friends, making snowmen, or simply hanging out with a friend and a cup of hot chocolate.
Drink in Moderation
Alcohol is a depressant, which means excessive drinking can increase feelings of stress or depression. While you don’t necessarily need to give up alcohol cold turkey, be conscious of your intake and limit consumption so you aren’t using it as a coping mechanism for difficult situations.
Exercise Regularly
It’s no secret that staying active is key to releasing feel-good hormones, thereby combatting symptoms of depression. If it’s difficult to hit the gym around your holiday schedule, try simple activities at home like a walk around the block or ten minutes with a kettle bell to help keep the holiday blues at bay.
Set Firm Boundaries
With the holiday season comes more demands on your time and wallet. This is a good time to practice saying “no” when you’re feeling overwhelmed. Be realistic about what you can and cannot do, and communicate those boundaries firmly when asked to attend events, make elaborate dishes, or any other request you can’t commit to in the moment.
Practice Self-Care
Take time for yourself this holiday season! Self-care means getting a good night’s sleep, eating healthy meals, and enjoying quiet time each day. When you need to recharge your batteries after a party or big day of festivities, let someone else take the reins while you unwind with a good book, a bubble bath, a walk around the neighborhood, or a relaxing nap.
Help Others
If you’re feeling lonely or depressed, do something for someone else! Volunteering is a great way to get out of the house, help someone in need, and make a difference in your community. You might even make new friends or reconnect with old acquaintances along the way!
Holiday Depression vs. Seasonal Affective Disorder (SAD)
Just as animals and nature react to the changing of seasons, so too do we as human beings. It’s normal to feel some amount of sadness or irritation over the shorter days and colder temperatures, but if your reaction to fall and winter starts to disrupt daily life, you may be experiencing Seasonal Affective Disorder (SAD) rather than holiday depression.
SAD is a type of depression that begins in the fall and starts to resolve during the spring and summer months. Signs and symptoms of SAD include:
- Feeling sad, worthless, or guilty most of the day
- Losing interest in favorite activities
- Changes in weight or appetite, including carbohydrate cravings
- Having no or low energy
- Difficulty concentrating
- Sleeping too much or oversleeping
- Suicidal thoughts
How to Get Help for Holiday Blues
If the holidays are difficult for you, know that you’re not alone. Talking to a friend or family member can be a tremendous help, but if you’ve been struggling for days at a time and need more support, reach out to a therapist for guidance. A mental health professional will walk you through your emotions and symptoms, including their severity and duration, and go over treatment options like therapy, lifestyle changes, or medication.
At SOL Mental Health, we help you identity negative thought patterns that contribute to holiday anxiety or depression and reframe them for a more positive outlook. We’re also here to help you manage stress, family or relationship issues, and other struggles holding you back this holiday season. Find out how we can guide you through the festivities and beyond by contacting us today for a consultation.
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Resources:
‘Tis the season: Holiday depression and anxiety
CareOregon
Holiday Depression and Stress
WebMD
The Holiday Blues: Feeling Sad Amid the Festivities
verywellmind
What Are the Signs of Holiday Depression and Anxiety?
Embrace Psychiatric Wellness Center
Holiday Depression & Stress
Mental Health America of Wisconsin
Seasonal affective disorder (SAD)
Mayo Clinic
