11 Coping Tips for Holiday “Blues” Depression
Major Depressive Disorder (MDD), Holiday ‘blues’ depression and Seasonal Affective Disorder (SAD) can be difficult to distinguish between.
For some the holidays are something to look forward to filled with joy, family and happiness. For others the holiday season and end of the year is something that invokes stress, painful memories and feelings of loss, loneliness and depression. Even when enjoyed, the holidays, specifically this holiday season, can leave many people finding ways to cope with over-exhaustion, stress and depression.
Holiday ‘Blues’ Depression:
Holiday “blues” or holiday depression are usually situational, mild, short term symptoms, usually starts during Thanksgiving and continues throughout the Christmas, New year and post-holiday season. According to the National Alliance on Mental Illness, 64% of people report being affected by holiday depression is most often triggered by financial, emotional, and physical stress of the season. If you are experiencing holiday blues and depression after the holiday season, reach out to a professional doctor or therapist.
Post-holiday blues share similar symptoms of an anxiety or mood disorder such as insomnia, low-energy, irritability, difficulty concentrating and anxiousness, however, MDD symptoms are long-term while the distress experienced with holiday blues depression is short-lived.
Causes for holiday depression:
Changes in routines, travel plans
Family conflicts: the pandemic and vaccines are the biggest sources of anticipated conflict during the holidays according to The Very Well Mind Mental Health Tracker which tracks ongoing measurements of Americans’ attitudes and behaviors around their mental health.
Lack of sleep which increases stress
Excess eating and alcohol use
Financial stress
Isolation and loneliness
Unrealistic expectations
S.A.D.
Feeling depressed and sad during the winter holiday months can also be a sign of SAD. This is a subtype of MDD that can occur in predictable, seasonal patterns during the certain months of the year such as the cold, winter months with fewer hours of daylight. SAD symptoms are more severe typically starting in Fall and don’t go away until spring or summer. Winter-onset SAD is more common and is often characterized by atypical depressive physical and physiological symptoms caused by depression including; difficulty falling asleep or sleeping too much, increased or decreased appetite, low energy, poor memory, irritability, anger, and craving for carbohydrates. People experiencing the holiday blues do not usually have those types of severe symptoms. If these symptoms continue it is important to reach out for professional advice from a medical doctor or professional therapist.
M.D.D.
Major Depressive disorder is more than a seasonal sad feeling or stress from the holiday season. It is a group of long-lasting or recurring emotions and behaviors that interferes with a person's normal activities. The main difference between SAD and MDD is that while major depressive episodes can occur anytime during the year, SAD occurs in seasonal patterns. Symptoms of MDD must be present for at least two weeks in duration and cause apparent distress in social and occupational functioning:
Persistent Sadness or anxiety
Unexplained crying
Feelings of worthlessness, hopelessness, helplessness
Loss of interest in activities that once were enjoyable
Feelings of guilt
Loss of energy and fatigue
Difficulty concentrating
Change in appetite
Psychomotor agitation
Sleep disturbance
Suicide ideations
The holiday blues and SAD can all mimic signs and symptoms of MDD. It is important to know the difference in order to know when to seek professional help as clinical MDD benefits from seeking professional mental health treatment while the holiday blues and SAD will end once the season has ended.
11 Coping Tips for Holiday “Blues” Depression:
1. Reach In
Reach in and do a check-in with your own physical, emotional and mental health needs. Be honest and true to your needs this season. Pay attention to the things that are contributing to your stress and depression.
2. Daily Routine
Having a daily routine that is normal and expected can help you to feel more in control in a world that feels anything but normal, expected and in-control. Having a routine can give a certain amount of certainty and can also help reduce stress.
3. Plan Ahead
Make stressful conversations about family members/conflicts, politics, religion, sexuality and vaccinations off limits as a topic of conversation. Plan ahead and set conversation boundaries, prepare de-escalation tactics, focus on fun family traditions, suggest alternative topics and develop a safety plan to manage your mental health during these times.
4. Sleep and Rest
Many people with depression struggle with either getting too much sleep or not getting enough adequate sleep. Physical bodies may feel exhausted from doing nothing while emotional and mental health can feel like wearing a heavy wet blanket draining internal and external energy levels. It is important to get good quality sleep and find restful activities.
5. Practice Self-Care
Planning for, protecting and practicing self-care for your mental, emotional and physical health is important during the holiday season. Doing a relaxing activity can reduce stress levels such as practicing mindfulness and meditation, increasing your awareness of the present moment. Consider restful ideas such as journaling, meditating, praying, spending time in spiritual environments, turning down bright lights or loud sounds, aromatherapy, limiting time on electronic devices, reading something inspiring, nature walks, engaging in a grounding activity, and taking naps.
6. Moderation
Eat and drink in moderation. Limiting excessive drinking can increase your feelings of depression.
7. Lessen Financial Stress
Decrease financial stress by simplifying gift-buying and giving this year. Communicate this ahead of time to family.
8. Reach-Out
Be aware of isolation and balance your needs with seeking community either in person or through online support groups, etc. Do not isolate yourself. For those who do not have a significant other through death, divorce or through military/job separation, those living far away from family or those experiencing family conflict of some kind, isolation is a top contributor to holiday depression.
9. Manage Expectations
Set realistic and reachable expectations for yourself and others. Delegate, share responsibilities, and plan ahead for the tough conversations about health protocols and concerns. If you are hosting, be clear with your guests about your expectations.
10. Simplify
Simplify your ‘to-do’ lists. You can’t do everything but you can do something. What is your ‘something’ in any given moment or for the day? Consider ideas that cut down on your holiday pressure such as sending Christmas e-cards instead of physical ones, or agree not to do them at all this year. Are you stressed with the huge stack of unwrapped Christmas presents that are left to be wrapped? Consider using gift bags for everything. Slip the gift into a sparkly Christmas gift bag, put some colorful tissue paper in it and wa-lah no need for scissors, wrapping paper, tape and hours of wrapping gifts.
11. Set Healthy Boundaries
Practice healthy boundary setting. Say ‘no’ to obligations, over-commitments and responsibilities that drain and say ‘yes’ to things that nurture and inspire.
Seek professional help if you need it. If the holiday season passes and you're still feeling depressed or anxious, you should talk to your doctor or a mental health professional to determine if what you are experiencing is a more significant mood disorder. For additional tips for protecting and planning for your mental health during the holiday season see also article 5 Mental Health Tips for the Holiday Season by Shahna Duerksen.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.