Managing Holiday Depression: Identifying & Overcoming the Holiday Blues

Jingling bells, carolers singing cheery tunes, bright lights and festive colors – the holidays are a time of joy, nostalgia, and togetherness. But, for some, those things meant to bring joy instead cause depressive episodes or even panic attacks. Here, we cover what causes the so-called holiday blues and provide valuable tips on managing holiday depression so you can take on seasonal festivities with positivity and hope.

What Causes Seasonal Depression?

First, let’s take a look at what causes holiday blues. Whether you’re a regular Kringle fanatic or prefer to get the season over with, you may experience anxious or depressive episodes regardless of how you feel about the holidays due to any number of factors. These include: 

• Isolation: If you can’t get home for the holidays or don’t have many people to spend them with, feelings of loneliness can cause seasonal or even ongoing depression.
• Financial Stress: Budget is always on our minds, but especially so during the holidays. The pressure of gift buying and an increase in events can be a major contributor in one’s mental health.
• Anxiety Disorders: For someone with an existing anxiety disorder, a schedule packed with extra events and to-dos can lead to anxious thoughts or panic attacks.
• Relationship Struggles: Family issues, a romantic separation, a friendship spat, all can lead to a difficult holiday season due to heightened tension. 

Signs & Symptoms of Holiday Depression

• Sudden changes in appetite or weight
• Irritability or agitation
• Increase in depressive episodes
• Trouble concentrating on daily tasks
• Feeling sluggish or constantly exhausted
• Problems with sleep
• No longer interested in hobbies
• Sudden anxious thoughts or panic attacks
• Physical pains (headaches, muscle aches)

Tips for Managing Holiday Depression

Knowing the signs of holiday depression is important. Knowing what to do next is just as vital. When you’re planning out your schedule, make sure you’re prepped by keeping these tips in mind: 

Set Realistic Expectations
Repeat to yourself: “There’s no such thing as perfect.” This time of year is inundated with ads and social media posts featuring elaborate dinners, outlandish décor, and trees piled high with gifts. Remember, social media isn’t real life, and the “perfect” holiday is exactly what you make of it. Setting realistic expectations will help you avoid an anxiety spiral or depressive mood if things don’t go quite as planned. 

Establish Boundaries
Part of setting expectations includes establishing firm boundaries so you don’t get overwhelmed trying to keep up with the Joneses. Be realistic about your schedule, your budget, and your frame of mind and get comfortable saying “no” to a request that’s outside of your comfort level.

Surround Yourself with Love
Isolation is a major cause of holiday depression. This season, be with the friends and family who make you feel whole, happy, and comfortable. If you’re feeling depressed or anxious, let them be your support system and know that you’re among people who will always have your back. 

Avoid Overspending
Secret Santa, office parties, Christmas morning gatherings – they all add up, and fast. Financial stress can lead to holiday anxiety, so avoid the spending spiral by setting a budget and sticking to it. This might mean turning down some events or limiting gifts to one per person, and that’s okay! You can also suggest free activities like driving around to look at lights or building snow villages in the front yard. 

Get Moving
Exercise is known to promote a more positive mood by releasing feel-good hormones like dopamine. If you’re feeling blue or anxious, try hitting the gym, working out at home, or simply taking a walk around the block. Moving your body even just 10 minutes a day can help combat holiday depression. 

Take Time for Yourself
Self-care is important any time of year, but especially around the holidays when there are more demands on our time. Take some of that time back for yourself to enjoy a bubble bath, sit down with a new book, watch a favorite show, or unwind with a favorite activity or hobby. 

Could I Have Seasonal Affective Disorder (SAD)?

Holiday depression versus SAD – it’s easy to confuse the two. While some amount of seasonal sadness or agitation is to be expected, an excess or long-term depression could be Seasonal Affective Disorder (SAD) rather than holiday depression. 

Symptoms of SAD Include:

• Feeling sad or worthless
• Loss of interest in previously enjoyed activities
• Sudden carbohydrate cravings
• Changes in appetite or weight (gain/loss)
• Having little-to-no energy
• Difficulty concentrating
• Sleeping too much or oversleeping
• Suicidal thoughts

What’s the Difference between SAD and Holiday Depression?

The symptoms of SAD vs. depression are similar. Therefore, it’s important to track when these symptoms start and how long they last to determine the difference.

• Holiday Depression — �� Mild symptoms experienced later in the year (November or December) that go away in the new year.
• SAD — �� More severe depression symptoms that last about 40% of the year (late fall to spring or summer).

Reach Out for Help with Holiday Depression

The compassionate team at Mindful Health Solutions is here to help you identify, challenge, and overcome negative emotions that contribute to holiday depression and/or anxiety. We specialize in interventional psychiatric services designed for lasting depression relief, including TMS therapy and SPRAVATO nasal spray, as well as accelerated TMS to help you feel better, faster. Learn more about how we can guide you through the holidays and New Year by contacting us today for a consultation.

—

Resources:

‘Tis the season: Holiday depression and anxiety
CareOregon

Holiday Depression and Stress
WebMD 

The Holiday Blues: Feeling Sad Amid the Festivities
verywellmind 

What Are the Signs of Holiday Depression and Anxiety?
Embrace Psychiatric Wellness Center 

Holiday Depression & Stress
Mental Health America of Wisconsin 

Seasonal affective disorder (SAD)
Mayo Clinic