What Are “The Holiday Blues?”
The holidays are stressful and can easily trigger depression and anxiety for many reasons. Some may not be able to make it home to visit their loved ones, and for others, the financial stress of the season can become burdensome. If the holidays typically leave you a little down, it can be difficult to join in on the joy and merriment this time of year brings.
Seasonal Affective Disorder (SAD), known more commonly as the “winter blues” or “holiday blues” is quite a bit more common than you might expect – studies show that 14 percent of Americans experience this seasonal depression.
The demands placed on us during this time of year can be overwhelming. Endless parties, school events, and family obligations require a lot of our energy and can leave us drained both physically and mentally. Women, in particular, mothers are at higher risk for developing the holiday blues. Along with traditionally carrying the load when it comes to ensuring that the holidays are memorable, there is also a biological link. Winter shifts in serotonin, melatonin, and estrogen can predispose women to short-term depression as well.
If you’re dealing with feelings of stress or depression, know that you aren’t alone. There are ways to manage your symptoms and get the help you need.
What are the symptoms?
Amplified feelings of depression are the most common symptom of the holiday blues. You don’t already have to be dealing with depression to find yourself in a funk.
If you feel that even simple activities are more challenging than usual, you may be suffering from SAD. This includes daily routines such as grocery shopping, making dinner and spending time with your loved ones.
Other symptoms of SAD include:
- trouble concentrating
- feeling more tired than usual
- losing interest in things that used to bring you joy
Managing the holiday blues
While the season is packed with things that can trigger anxiety and depression, it’s possible to work through your feelings by following these 9 steps –
- Limit alcohol– Limit your alcohol intake. Don’t keep it in your home during the holidays and try to have no more than 2 drinks while at parties and events. Alcohol can affect mood disorders in a negative and often amplified way.
- Get plenty of sleep– Melatonin and serotonin are both “joy” hormones and are produced by the body while asleep. Setting a reasonable bedtime and getting plenty of rest can help stabilize and improve your mood.
- Learn to say “no”– A busy and over-packed schedule can lead to emotional breakdowns. Learn what your healthy balance is for commitments and stand firm in your decision.
- Be open to new traditions – We are often driven to hold on tight to traditions just because it’s the way things have always been done in the past – that’s history, not tradition. Be accepting of offers to do things differently, especially when it eases the demands on yourself.
- Get support when mourning a loved one – The feelings of loss and grief after losing a loved one often resurfaces during the holidays. Although it’s tempting and seems natural to isolate yourself when these emotions surface, it’s beneficial and healing to be around your family and friends who love and support you. It is also an excellent time to reach out to a therapist who can give you the insight and tools to process your grief.
- Spend time with your loved ones– Cheer is contagious. Being around those that have a positive outlook and a joyous heart will surely lift your spirits.
- Exercise regularly– Mood-boosting endorphins can help shake off the heavy feelings. Even a 10-minute walk around the block each day can elevate your heart rate and clear your mind. Staying active is great for the body and the mind.
- Do something fun to get over a recent breakup– A holiday heartache can undoubtedly dampen the spirit of the holidays. To combat the void that a break-up can bring, fill your calendar with activities. Meet new people and enjoy your newfound freedom by learning a new hobby or activity.
- Avoid poor eating choices– Holiday foods are packed full of chemicals that can wreak havoc on the hormones and endorphins that your body needs to stave off the blues. Be conscious of what and how much you’re consuming. The season is packed with opportunities to over-indulge, which can affect your overall well-being.
If the holidays pass, but your symptoms don’t, it’s possible that you could be experiencing more than a case of Seasonal Affective Disorder. Speak with your doctor to determine the best approach for treating your symptoms and get started on a path to a better, healthier you.
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