Despite the festive lights lining our streets, the holidays are a dark time for many individuals. Between the stress of gift-giving, the overwhelming social and family obligations, and the short, cold winter days, there are a lot of factors that contribute to emotional exhaustion—and what many call the holiday blues—during this time of year.
If you are feeling depressed this holiday season, you are not alone. Research shows that almost two-thirds of people living with a mental health condition like depression feel worse around the holidays. Over 40 percent of adults, throughout the U.S., report that their stress levels increase during the holiday season, interfering with their ability to enjoy the holidays fully.
The good news is that holiday depression is manageable and treatable. Read on to learn more.
What are the Holiday Blues?
The holiday blues are a stretch of depressive symptoms—persistent sadness, loneliness, and hopelessness—occurring during the holiday season. As the cold sets in, and Thanksgiving weekend comes and goes, the holiday blues often creep up, causing a general lack of fulfillment, isolation, anxiety, and grief in many individuals.
The holiday blues are similar to seasonal depression, also known as seasonal affective disorder, but may be shorter in duration, lingering for the days or weeks leading up to the New Year. Meanwhile, seasonal affective disorder typically stretches for about 40 percent of the year, ending in the spring or summer.
While the phrase “holiday blues” is used informally, and therefore not a medical diagnosis, it can indicate that a person is struggling with deeper-seated mental health conditions. Many people who struggle with depression during the holidays also face symptoms (maybe more mild or less obvious) throughout the other parts of the year.
What Causes Depression During the Holidays?
There are a number of factors that can contribute to holiday depression, but there is not one single cause. While holiday depression is most often triggered by other, underlying issues such as anxiety, grief, or major depressive disorder. Below are some of the common causes of depression during the holidays:
- Mental health problems:
The holidays bring about an immense pressure to act joyful and be social, but for those struggling with depression and anxiety-related disorders, this pressure can be debilitating this time of year. The holidays shine a light on – and therefore expose – a lot of mental health problems that have been bubbling. If you are concerned about a mental health disorder, check out the signs and symptoms here.
- Isolation and loneliness:
The holidays are often spent with family and friends, but not everyone has a network of loved ones close by. As such, distance from (or lack of) family and friends can make the holiday season feel especially dark and sad. Isolation and loneliness are common triggers of depression, yet very common this time of year.
- Grief and loss:
For those who have lost loved ones, grief can feel overbearing during the holiday season. Many people remember the times spent with those they lost, and feel especially sad or guilty enjoying the holidays without those by their side.
- Unrealistic expectations:
With the pressure to give great gifts, throw extravagant parties, cook three-course meals, host family members, and attend social events each weekend, there are a lot of expectations during the holidays. And for most people, these expectations are unrealistic… yet many of us strive for them. This can cause overwhelming stress and sadness during the holidays, as we try to meet others’ needs and not our own.
- Financial stress:
For some people, buying gifts for loved ones puts significant strain on their finances. Some spend more than they have; some struggle to afford gifts at all. In both cases, the financial burden can weigh heavily and cause bouts of holiday blues.
- Substance use:
When holiday stress becomes too much, many people will turn to alcohol or drugs to “feel better.” Yet the high experienced from these substances is very temporary. In actuality, drinking alcohol and using drugs can exacerbate the symptoms of mental health problems like depression and anxiety—making you feel even worse after the intoxication wears off.
- Lack of sleep:
Whether staying out too late at gatherings, or laying awake in bed each night due to stress, a lack of sleep is common around the holidays. Unfortunately, though, lack of sleep is a frequent trigger of mental health conditions like depression. Sleep is needed for our bodies to replenish, recharge, and process emotions. Without sleep, our mood and emotional reactivity intensifies, leading to mental health struggles over time.
Signs of Holiday Depression
Holiday depression feels a lot like depression, just occurring at a more specific time of the year. The most tell-tale sign of depression during the holidays, therefore, is a persistent feeling of sadness or loneliness. As one expert explains, holiday depression can feel isolating—like you’re the only one feeling this way. “There’s a sense of being on the outside looking in, and that idea that everybody else is having a great time when you’re not or don’t feel like you can.”
If this sentiment rings a bell, it’s possible you’re experiencing the holiday blues right now.
Of course, sometimes it’s hard to tell if you’re experiencing symptoms of depression, or simply just feeling the weight of the holiday season. If you are unsure, here are the most common symptoms of holiday depression to watch for:
- Feeling depressed or hopeless for most days (particularly in November and December)
- Losing interest in activities and things you used to enjoy
- Lack of energy and motivation
- Excessive tiredness and fatigue
- Increased anxiety and stress, disrupting your ability to find joy or carry out day-to-day tasks
- Constantly feeling on edge or irritable
- Intrusive thoughts that are difficult to manage/avoid
- Struggling to fall asleep, stay asleep, or even wake up
- Changes in eating patterns, supplemented by weight loss or gain
- Strained relationships
- Difficulty concentrating, making decisions, or remembering things
- Thoughts of self-harm or suicide
- Physical symptoms, such as persistent headaches or stomachaches, without explicable cause
If you or a loved one is experiencing the above symptoms of holiday depression, do not hesitate to ask for help. Talk to a healthcare provider about your symptoms and your options to feel better. Sometimes, therapy and counseling will be recommended. Other times, lifestyle changes and mindset shifts can play a big role in overcoming the holiday blues.
7 Tips to Navigate Depression and the Holidays
While the holiday blues are typically short-term, there are steps you can take to manage your symptoms, cope with your triggers, and feel better during this time of year. Here are our top tips for taking control of your mental health this holiday season.
- Avoid alcohol and substance use.
While it might feel good in the moment, alcohol and drug abuse can be a trigger for worsened mental health symptoms, including intensified anxiety and persistent feelings of depression or guilt. Do your best to avoid drugs and alcohol altogether, or limit your use.
- Don’t isolate yourself from friends and family.
As tempting as it may be to stay home and be alone, make sure you’re still getting out and participating in activities with other people. Social support is an essential tool in recovery, so that you can stay connected to others, talk about your feelings and experiences, and lean on others for help when needed.
- Stay physically active.
Exercise can play a major role in overall mental wellness. Even if it’s just 15 or 20 minutes each day, be sure to get up and move your body. You can dance, hit the gym, go for a walk with a friend, run around with the dog, or whatever other activity brings you a sense of relief. Exercise releases endorphins and dopamine, feel-good chemicals that contribute to improved mood and mental health.
- Step outside.
It might be cold outside, but nature still has many benefits, including the ability to improve mood and reduce stress. So, this holiday season, take time out of your day to enjoy the outdoors, even if that means a short walk to class or a neighbor’s house.
- Learn to say “no” when needed.
Saying “no” sounds easier than it is. For many, it’s important to re-learn the power of “no.” Learning how to say “no” to things like alcohol, parties, to family staying the night, or even a Secret Santa exchange can take a significant amount of weight off your shoulders and reduce your holiday stress.
- Make time for self-care.
As busy as this season can get, always make time for yourself and the things you enjoy. Prioritize yourself and take care of your mind and body. This might mean staying home to read a book by the fire, with a cup of tea. It might mean treating yourself to a spa day or a delicious meal. It might mean carving out time to write in your journal, finish that puzzle, or go to the gym before school/work. Whatever says self-care to you, make it a part of your daily December routine.
- Talk to a counselor or therapist.
As noted above, the holiday blues are not a formal diagnosis or condition. As such, your healthcare provider likely will not prescribe you medications to treat your symptoms, unless you’ve been diagnosed with a mental health condition like major depression. However, you can still enjoy the benefits of therapy and counseling. Anyone—those struggling with holiday depression, anxiety, grief, loneliness, or even overwhelm—can attend therapy. Therapy can help individuals get to the root of their problems, talk out their emotions, and develop coping techniques to manage their mental health.
Of course, if you believe you may be struggling with depression or another mental health condition, it’s important to talk to your doctor or a mental health treatment provider. It’s also important to reach out for support if your symptoms of depression continue beyond the holiday season. A professional can help you determine whether you are experiencing a mental health disorder and require a longer-term treatment plan.
If you are unsure where to turn for support, but are feeling especially down this season, you can always reach out to Turnbridge for guidance and support. We are a mental health treatment provider for teens and young adults, and we are just one call away. Contact us at 877-581-1793 today.