DISC Health Equity Action Lab
Understanding The Holiday Blues: Manage Stress and Find Joy
The holiday season is often portrayed as a time of joy, connection, and celebration. Yet, for many, this period can bring on “The Holiday Blues,” a temporary wave of anxiety, stress, or sadness. These feelings are different from more persistent conditions like Seasonal Affective Disorder (SAD) or clinical depression. Understanding the holiday blues is the first step toward managing them and finding peace during a challenging time of year. This guide will explore what causes these feelings and provide practical strategies to help you cope.
What Are The Holiday Blues?
The holiday blues refer to temporary feelings of anxiety or depression that occur specifically around the holiday season. Unlike a clinical seasonal disorder, these feelings are often tied to the specific pressures and circumstances of this time of year. High expectations, financial strain, family dynamics, or feelings of loneliness can all contribute. The pressure to feel happy and festive can sometimes make these emotions feel even more intense.
It is important to recognize that these feelings are valid. Acknowledging that the holidays can be difficult allows you to address the source of your stress rather than ignoring it. While these feelings are typically short-lived and subside after the holidays, they can significantly impact your well-being.
Key Causes of Holiday Sadness
Understanding the triggers behind the holiday blues can help you anticipate and manage them more effectively.
High Expectations and Social Pressure
Picture-perfect social media posts and classic holiday movies create an idealized version of the holidays that is hard to live up to. This can lead to feelings of disappointment or inadequacy if your own experiences don’t match. The pressure to attend every party, buy the perfect gifts, and maintain a cheerful attitude can be exhausting.
Financial Stress
The holidays often come with added financial burdens. The cost of gifts, travel, and social events can create significant stress and anxiety. Worrying about money can overshadow the joyful aspects of the season, making it difficult to relax and enjoy yourself.
Loneliness and Grief
For those who have lost a loved one, the holidays can amplify feelings of grief and loneliness. Traditions that once brought joy may now serve as painful reminders of what has been lost. Additionally, being physically separated from family and friends can lead to a sense of isolation during a time centered on togetherness.
Coping Strategies for The Holiday Blues
While you may not be able to eliminate holiday stress entirely, you can take proactive steps to manage your emotional well-being. Implementing effective coping mechanisms can make a significant difference.
Acknowledge Your Feelings
The first and most important step is to give yourself permission to feel whatever you are feeling. It is okay to be sad, anxious, or overwhelmed, even when everyone around you seems to be celebrating. Talk about your emotions with a trusted friend, family member, or mental health professional. Simply voicing your feelings can provide a sense of relief.
Set Realistic Boundaries
You do not have to do it all. It is perfectly acceptable to say no to invitations or activities that feel draining. Prioritize what is most meaningful to you and let go of the rest. Setting clear boundaries protects your energy and prevents you from feeling overextended. This might mean attending fewer events, simplifying your gift-giving, or asking for help with holiday preparations.
Focus on Self-Care and Routine
Maintaining your regular routine as much as possible provides a sense of stability during a chaotic time.
- Stick to a Sleep Schedule: Aim for 7-9 hours of consistent sleep each night. Lack of sleep can worsen irritability and make it harder to manage stress.
- Stay Active: Regular physical activity is a powerful mood booster. Even a short walk each day can increase serotonin and dopamine levels, which help combat feelings of depression and anxiety.
- –Eat Mindfully: While holiday treats are part of the season, try to maintain a balanced diet. Also, be mindful of alcohol intake, as it is a depressant and can worsen feelings of sadness.
Create New Traditions
If old traditions are a source of pain or stress, consider creating new ones. This could be as simple as watching a new holiday movie, volunteering for a cause you care about, or starting a new activity with friends. Building new traditions that align with your current circumstances can help you find fresh joy in the season. For more ideas on building new narratives, explore how your personal story matters.
When to Seek Professional Help
While the holiday blues are typically temporary, it is crucial to recognize when your symptoms may indicate something more serious, such as a seasonal disorder like SAD or clinical depression. If your feelings of sadness or anxiety persist for more than two weeks and interfere with your daily life, it may be time to seek professional help. Treating SAD and other mood disorders often requires a comprehensive approach.
Distinguishing from Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder is a type of depression related to changes in seasons. It typically begins in the fall and continues into the winter months, sapping your energy and making you feel moody. Unlike the holiday blues, SAD is a diagnosable condition linked to a lack of sunlight. Effective seasonal depression treatment may include light therapy, psychotherapy, and medication.
Resources for Support
If you are struggling, you are not alone. There are resources available to provide support and guidance.
- 988 Suicide & Crisis Lifeline: Provides free, confidential support 24/7. You can call or text 988 if you or someone you know is in crisis.
- National Alliance on Mental Illness (NAMI): Offers a helpline and support programs. Call their helpline at 1-800-950-NAMI (6264).
- Anxiety and Depression Association of America (ADAA): Provides resources, support groups, and tools to find a therapist. For more in-depth information, you can visit their website.
Remember, prioritizing your mental health is the greatest gift you can give yourself during the holiday season and beyond.
About
DISC Health
The Health Equity Action Lab (HEAL) is an initiative by Dynasty Interactive Screen Community aimed at addressing health disparities in the U.S. and globally. By engaging media and stakeholders, HEAL seeks to reduce health inequalities and raise awareness. Their approach includes overcoming socio historical barriers and confronting the institutional, social, and political factors that perpetuate healthcare inequality.
Howard University Hospital (HUH)
Howard University Hospital, established in 1862 as Freedmen’s Hospital, has a rich history of serving African Americans and training top medical professionals. Located in Washington, D.C., it is the only teaching hospital on the campus of a historically Black university. HUH is a Level 1 Trauma Center and a critical healthcare provider for underserved populations. It offers advanced medical services, including robotic surgery, and has received numerous accolades for excellence in specialties like heart care, stroke treatment, and radiology.
Learn more about Howard University Hospital (HUH)
Howard University Faculty Practice Plan (FPP)
The Howard University Faculty Practice Plan is a multi-specialty physician group in Washington, D.C., dedicated to advancing healthcare and eliminating health disparities. It offers comprehensive services, including primary and specialty care, mental health, imaging, and cancer care, all connected to Howard University Hospital. FPP emphasizes patient-centered, respectful care for the diverse community and provides free health screenings and events to promote wellness.
Learn more about Howard University Faculty Practice Plan (FPP).
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