Coping Through the Holiday Blues
Written By: Dr. Jennifer Bahrman, PhD, Licensed Psychologist and Assistant Professor, Louis A. Faillace, MD, Department of Psychiatry and Behavioral Sciences, McGovern Medical School
The winter holiday season, often coined “the most wonderful time of the year,” is usually seen as a merry time filled with joy, laughter, quality time with loved ones, and celebration. But for some the season marks a time of dread – the holiday blues.
With the heightened demands, changes in routine, extra expenses, and shorter days, the holiday season can be a challenging time. This can be further exacerbated by strained relationships, estrangement from loved ones, isolation, and acute awareness of loss. The holiday blues refers to feelings of sadness, anxiety, fatigue, tension, overwhelming stress, and loneliness that often begin around Thanksgiving and persist through the New Year. Anyone can be affected by the holiday blues, however, those with a prior mental health condition, those who have experienced loss or trauma, and those prone to poor coping during stressful experiences are more likely to struggle with mental health challenges during the holiday season. While the holiday blues are not a formal diagnosis, it is an experience that can impact an individual’s ability to enjoy the season – even those who generally love the holidays.
Some strategies that can aid in effectively coping through the holiday blues include:
- Maintaining healthy habits. Good sleep hygiene, regular exercise, setting aside time for oneself and for reflection, and adhering to routines can help buffer the stressful and demanding expectations of the season.
- Being mindful of what you eat. Overindulging can lead to feelings of sluggishness, fatigue, guilt, and shame. Do not deprive yourself of indulging in the delicious treats of the holidays but enjoy these holiday delights in moderation.
- Drinking alcohol in moderation. Excessive alcohol consumption can exacerbate negative emotions, and it is important to be aware that alcohol is not a healthy nor effective means for coping with difficult emotions.
- Connecting with others. Social isolation can be a major risk factor for depression. Seek out ways to enjoy social connections, even if away from home for the holidays, whether that is by reaching out to friends, joining a local club, or checking in with loved ones near and far via video/phone calls.
- Setting boundaries. Avoid overcommitting and practice saying “no” to things and people that may cause you stress.
- Volunteering. Giving back to others can be very fulfilling and a great way to connect with others who share similar interests and values.
- Limiting social media consumption. Social media tends to portray the best side of things and can lead to negative emotions when comparing oneself to the images one sees. Limit time online and work to be more present offline.
- Setting realistic expectations. The holidays do not have to be perfect; focus on enjoying the moment, the experience, and the time spent with loved ones.
For most, the holiday blues can be managed with lifestyle changes and social support. However, if the holiday blues do not lift after the holidays, if you are feeling especially down, or if the blues have begun interfering with your wellbeing and ability to function, contact your healthcare provider. If thinking about suicide, seek out support. The 988 Lifeline is available 24/7 and is free of charge – call or text 988, or visit https://988lifeline.org/ to chat with a Lifeline counselor.