Surviving the Holiday Blues: Tips for the Dip
Whether you are single or celebrating your 50th wedding anniversary, dealing with the change in seasons can be a challenge. According to Mental Health America (2023), approximately 5%, or 16.5 million Americans, struggle with Seasonal Affective Disorder (SAD). SAD, commonly known as the holiday or winter blues, is a type of depression that coincides with seasons, most often starting at the start of fall and continues throughout the winter months, leaving you feeling moody, irritable and anxious.
Although the source of these blues vary from person to person, most people report experiencing temporary feelings of anxiety or depression during the holiday season. Some more common holiday or season-related challenges include:
Financial Stressors: The pressure to buy gifts, travel, and participate in holiday events can strain budgets and lead to financial worries.
Family Conflict: The joining of relatives and in-laws for celebrations may include gifts, potlucks, and conflicting opinions.
Loneliness/Isolation: Not everyone has a supportive social network, and the holidays can intensify feelings of loneliness, especially for those who are away from family and friends.
Grief/Loss: Holidays have a way of magnifying the intensity of losing a loved one. They can increase feelings of isolation as we mourn the lack of their presence.
Overcommitment/Exhaustion: Holiday parties, events, and gatherings can lead to overcommitment and exhaustion as people try to balance social obligations with everyday responsibilities.
Perfectionism: There's often a societal and familial pressure to have the "perfect" holiday season, leading to stress and anxiety about hosting ideal get-togethers, meals, and experiences.
Unrealistic Expectations: Unrealistic expectations about the holidays, often fueled by media, family, and or our own desires, can lead to disappointment if reality doesn’t match up.
Health Issues: Cold weather and flu season can lead to health problems, disrupting routines and leading to unhealthy habits, such as changes in sleep, eating patterns, or increased isolation.
Time Management: Balancing holiday preparations with regular work and personal responsibilities can be challenging and lead to burnout.
Travel Problems: For those who travel during the holidays, logistical issues such as flight delays, traffic, and bad weather can cause frustration and stress.
Cultural or Religious Differences: People from diverse cultural or religious backgrounds might find it challenging to navigate holiday celebrations that don't align with their own traditions.
Tips for the dip
You have the power to transform this season into a time of genuine joy and fulfillment. Engaging in strategies to manage holiday blues is an empowering and essential step towards reclaiming your joy and vitality. At New Hope Psychotherapy, we believe in the power of resilience and self-care, especially during the holiday season.
Embracing these strategies with open arms can brighten your days and bring a sense of warmth to your heart.
Avoid isolation: Social isolation is a major risk factor for depression and anxiety. The sadness that often accompanies these dips often worsen the experience. Look for ways to volunteer, spend time with a close friend, or seek a therapist for support.
Set Limits: The holidays come with increased invitations to social gatherings with family, friends, and co-workers. This may result in increased obligations to help out and participate. Learn your limits and avoid over-committing to too many activities.
Practice Self-Care: Schedule time for yourself to relax, meditate, or pray. Studies show that just 5 minutes of a mindful behavior will reduce stress, improve immune function, and support better sleep.
Limit Excess alcohol consumption: The National Institutes of Health, along liquor sales analysis (Womply, 2023) report consistant increases in liquor sales and consumption by at least 150% during the holiday seasons. While often coupled with holiday gatherings, alcohol is a depressant and drinking too much alcohol can worsen low moods and increase stress levels. Instead of drinking as a way of dealing with or avoiding difficult emotions, try limiting to one or two drinks, speaking with a close friend or family member, or seeking mental health support
Set Realistic Expectations: The key to surviving the holiday dip is being realistic about your expectations. Managing finances, family disagreements, grief, and changing holiday traditions requires preparation, good habits, and flexibility. Remember, good habits breed success.
It's important to recognize that these challenges can be managed. Seeking support from friends, family, or mental health professionals, as well as setting realistic expectations, and practicing self-care can contribute to a more positive holiday experience.
Next Steps…
At New Hope Psychotherapy, we are committed to supporting our clientes through the toughest seasons. We encourage you to reach out if you are concerned about how you can make it through this upcoming holiday season.
Schedule a consultation today to learn how working with a therapist can help today.