Holiday Blues: Coping with Stress During the Season

December 10, 2024 Lee Hartman

The holiday season is an especially stressful time for many people. Those who already have mental health concerns should take steps to guard their overall wellness. Some common symptoms of the holiday blues are persistent feelings of sadness, anxiety and depression that begin during the holiday season. Some other signs of holiday stress might include

Changes in sleep patterns
Difficulty concentrating
Feelings of guilt or hopelessness
Frustration
Loneliness
Feeling more tired than usual

It can be difficult to keep up with the demands on our time and on our finances. Some may be saddened by the feeling that the season is over-commercialized and far removed from what they believe to be the “reason for the season.”

The holidays can be difficult for mental health for many reasons, including:

Increased stress: The holidays can be a time of increased stress due to:
- Social expectations: People may feel pressure to meet social expectations, such as being a good host
- Financial pressures: The holidays can be a time of increased financial stress due to gift-giving, travel, and hosting
- Family dynamics: Family dynamics can be complicated and difficult to navigate
- Changes in routine: The holidays can disrupt normal routines, making it difficult to balance work, personal activities, and self-care
Unrealistic expectations: People may have unrealistic expectations for the holidays
Loneliness and grief: The holidays can heighten feelings of loneliness and grief
Shorter days: The holidays can involve shorter days and less sunlight, which can negatively impact mental health
Cultural differences: The holidays may bring about confusion and discomfort for people from different cultural backgrounds

READ: What I needed to know about suicide 20 years ago

Here are some tips for managing mental health during the holidays:

Set realistic expectations. Be selective about the plans you commit to. Learn to say no. You do not have attend every event you are invited to. Set boundaries on your own time and protect it.

Schedule tasks and events ahead of time, leaving enough time to get everything done with some breathing room.
Stick to your normal routine as much as you can. Avoid the over-consumption of food, sweets, alcohol, and other substances.
Maintain your healthy habits by scheduling exercise, personal time, and good sleep hygiene.
Don’t overcommit financially. Set a budget for holiday spending and stick to it.
Capitalize on things that you enjoy. Prioritize these activities.
Don’t isolate yourself. Surround yourself with friends and family who are caring and supportive, or contact someone you haven’t heard from in a while. Reach out to others, and ask for help when needed.
Spend some time outside. Bundle up in appropriate winter gear if it is cold. Nature is a great stress reliever and mood booster, and increased exposure to sunlight helps also.
Practice gratitude, it is a mood elevator. Consider volunteering, and perhaps make some new friends along the way

Yes, the holidays can be stressful. They can also be a tremendous opportunity for connection, reflection, and renewal as they culminate with transition into a new year.

If you know that this time of year is typically hard for you, lean on your friends and family. Talk to them about how you’re feeling and let them help you set boundaries and practice self-care. While the holiday blues are common for many this time of year, extreme anxiety or depression should not be ignored.