Beat the Holiday Blues

Here’s how to help keep the season merry.

It’s the holidays … the season to be jolly. And you’re feeling anything but. What’s going on?

It could be the “holiday blues” — temporary feelings of anxiety or depression during the holiday season. It affects many people, so you’re not alone. Holiday blues often include feelings of loneliness, sadness, fatigue, tension and a sense of loss. Hardly the kinds of feelings you think you “should” be having this time of year. And it’s OK to acknowledge that, as we are coping with the COVID-19 pandemic, these feelings may intensify.

The holiday blues can affect anyone, even people who aren’t already managing a mental health condition. And for people who do have mental health issues such as depression or anxiety, the holiday blues might be especially strong. If you’re dealing with mental health issues, it’s important to do everything possible to take extra care of yourself during the holiday season. If it becomes overwhelming, see your doctor.

So what seems to trigger these unwelcome feelings? It may have to do with unrealized expectations and disappointment, money problems, being separated from friends or family, nostalgia or even just being pulled in too many directions. There are presents to buy and wrap, food to make and people to please. Women are more apt to experience holiday blues than men.

Other factors that may add to feeling low include lack of sunlight, fatigue, eating less-healthy foods (holiday baking, anyone?), drinking more alcohol than usual or a disruption in your regular day-to-day routine.

How to beat the blues

Try some of these tips for keeping the blues at bay:

• Get enough rest. Take a break from the hustle and bustle. Try to stick with your normal sleep schedule.
• Eat and drink wisely. Watch your intake of holiday foods and sweets. Drink alcohol in moderation, if at all. Alcohol is a depressant.
• Exercise. It’s a natural mood-booster and head-clearer.
• Set realistic expectations. Try not to compare this holiday to past ones. Remember you can’t please everyone, even in the best of circumstances. Must you re-create every single tradition? Are you striving for “perfection”? Try to let that go.
• Don’t overspend. It’s natural to want to fulfill everyone’s wish lists. But spending too much will just add to your stress.
• Give of yourself. Consider volunteering to help brighten the holidays for those less fortunate by donating items to a food bank or sending cards to those in long-term care facilities.
• Relax. Sit by the fire, listen to soothing music, or watch a feel-good movie.
• Turn off the devices. Take a break from the news and social media for a while.
• Plan ahead. Plan meals and make lists. Set aside certain days for shopping, baking and other activities.

When the holidays are over

Remember, the holiday blues are temporary. Most people feel better once the holidays are over. If your symptoms of depression last more than two weeks, see your doctor.

Here’s to a happy and healthy holiday season.

Note: If you or someone you know is thinking about suicide, seek help right away. If someone is in immediate danger, call 911 — or go to the closest emergency room. To talk with a trained counselor, you can call the National Suicide Prevention Lifeline any time at 1-800-273-TALK (1-800-273-8255).

By Laura Grathwol, Contributing Writer

Sources

American Psychological Association. Women and the holiday blues. Accessed July 11, 2018.
Centers for Disease Control and Prevention. Alcohol FAQs. Accessed July 11, 2018.
National Alliance on Mental Health. What are the holiday blues? Accessed July 11, 2018.
National Institute on Mental Health. Depression: what you need to know. Accessed July 11, 2018.

Last Updated July 11, 2018