The holidays are typically portrayed as joyous times full of celebrations, laughter, and connecting with loved ones. But not everyone experiences the holidays in this way. Countless individuals in the U.S. experience the holiday blues, which can make the season a very challenging time of the year.
The holiday blues are defined as temporary feelings of anxiety, depression, sadness, loneliness, and other negative emotions. Many individuals with already diagnosed mental illnesses are affected by the holiday blues as their typical symptoms worsen during this time of year, but even those without regularly occurring mental health challenges can experience the holiday blues.
You may be experiencing an increase in seasonal depression if you feel like simple activities are more difficult than normal. This includes getting out of bed, making dinner, and taking a walk. Other symptoms include feeling more tired than usual, losing interest in things that used to bring you joy, and having trouble concentrating.
Here are a few suggestions to avoid or cope with the holiday blues:
- Write things down. Write down things that help you boost your mood and note what you are doing when you are feeling your best.
- Limit your alcohol use. Excessive alcohol use can harm mood and sleep. Try to limit alcohol to holiday social events only or avoid it altogether.
- Plan something for yourself after the holidays. A vacation, even if short, can boost spirits. Having something to look forward to is important, and this does not have to be an expensive outing.
- Watch what you are eating. It’s completely normal to splurge on holiday cookies and treats during this time. Try to balance the indulgence by planning healthy meals on days when you don’t have social events or plans.
- Volunteer. Giving back to your community and others in need can be a great way to do something positive that helps you as well as others.
- Limit your time on social media. Social media can be overwhelming at times, but even more so around the holidays. Limit your time on your devices and spend time doing the things you enjoy with the people you care about.
- Set boundaries. Be comfortable with saying no to things and to people that may cause you stress.
If you’re dealing with feelings of stress or depression, know that you aren’t alone. Reach out to someone you love to talk about what you’re feeling or contact a warmline near you. You also can seek help from a crisis line like 988, which provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week.
