With the transition from summer to fall comes the beginning of the holiday season. Although it’s supposed to be the most magical time of the year, that’s not always the case. For many, the holidays bring feelings of joy, warmth, and excitement. For others, they bring a sense of sadness, loneliness, and anxiety. This is especially true for those who have experienced the loss of a loved one, have complex family dynamics, or are experiencing a mental health condition.
Many things contribute to the “holiday blues,” which can vary from person to person. You may find yourself feeling stressed about finances, social obligations, family expectations or travel, all of which can lead to a spike in anxiety. On the flip side, perhaps you’re feeling lonely due to the absence of family or friends. Additionally, sentimental memories may trigger feelings of nostalgia or sadness. The holidays may also serve as a reminder of loved ones who have passed away or are no longer a part of your life.
Seasonal Affective Disorder (SAD) is a form of depression that tends to set in during the holiday months as well. People who live in the northern states are more prone to this since daylight hours are significantly shorter during this time. Symptoms of SAD include increased feelings of sadness and anxiety, decreased energy, difficulty sleeping or oversleeping, changes in appetite, difficulty concentrating, social withdrawal, and increased thoughts of suicide.
It’s very possible to cope with the holiday blues and bring back that sense of joy and merriment we all hope to experience throughout the holidays.
Here are a few tips and tricks to help you manage the holiday blues:
- It’s okay to say “no” – I know how difficult this can be, believe me. However, the first step to prioritizing your mental health during the holiday season is to create space for yourself. Overcommitting to social obligations has the potential to lead to heightened emotions that can feel overwhelming and, at times, debilitating. Learn to say no and — most importantly — stick to it.
- Spend time with your support system – When you’re going through the “holiday blues” it’s easy to isolate yourself. However, it can be helpful to spend time with your friends and family to counteract any feeling of loneliness. They could also support you through any feelings of grief you may be experiencing when entering the holiday season following the loss of a loved one.
- Limit alcohol intake – Substance use is commonly used as a coping mechanism during the holiday season. However, drinking large amounts of alcohol can negatively impact your mood and further enhance any undesirable feelings you may already be experiencing. Try to limit yourself to 1-2 drinks at social gatherings.
- Stick to a routine – If you’re able, try to maintain some semblance of your day-to-day routine. This will help regulate your nervous system and create a sense of normalcy amidst the holidays, which can lead to a decrease in stress and anxiety.
- Vitamin D – With Seasonal Affective Disorder playing a role in the holiday blues, it can be beneficial to incorporate as much light as possible. This can look like taking walks outside, opening the curtains, or investing in a lamp that simulates natural light.
- Seek a therapist – It may be beneficial to reach out to a mental health professional to process and manage everything you’re experiencing throughout the holiday season — and beyond. It never hurts to have a bit of extra support!
It’s normal to experience feelings of sadness during the holiday season. However, if your symptoms persist or you’re beginning to experience thoughts of suicide, you may be experiencing more than just the holiday blues. This would be the time to reach out to a professional to determine the cause and receive treatment.
If you or someone you know is seeking support, GR Therapy Group has therapists available who would be honored to guide you through your healing journey. Our therapists are typically able to schedule your first appointment within 1-2 weeks. If you’re interested in finding out more information on the services we provide or would like to be matched with a therapist to get started, call our office at 616-591-9000.
You can also seek help by calling or texting the national suicide and crisis line, 988. This line provides free and confidential support for those in suicidal crisis or distress 24/7.