Are you excited about the holidays? Or, are you looking with dread to this time of year and can’t wait until it’s over? For many, the Thanksgiving and Christmas seasons are happy and joyous. However, there are others who have what many refer to as the “holiday blues.” A good description of this phenomenon is that it involves temporary feelings of anxiety or depression around the holidays that can be related to stress, unrealistic expectations or even memories associated with the holidays. Some of the common symptoms related to holiday blues include: sadness, frustration, a sense of loss, tension, irritability, loneliness, and even fatigue.
Dealing with the holiday blues can be quite challenging. As a psychologist, I’ve worked with people who have dealt with it. However, on a personal note, I myself experienced it after losing several family members over a period of years. But, I can also personally tell you that there is hope. This is because there are several strategies that can be implemented to help you cope more effectively with the blues during the holiday season. Here are a few of them I’d like to share with you:
- Remember, it will pass. Keep in mind that the holiday blues will not last forever because it is only temporary. If you can remind yourself of this whenever you are feeling overwhelmed with negative emotions related to the holidays, it will help you see the “light at the end of the tunnel.” so to speak.
- Take care of yourself physically. There is a strong connection between the body and the mind. If you put forth intentional effort to take good care of your body, this will have a positive impact on your overall emotional and mental health. Tips for great physical care include:
- Get enough sleep. The amount or quality of sleep you get each night can greatly affect your ability to cope with all of the symptoms connected with the holiday blues.
- Eat healthy. This can be a real challenge during the holidays. However, overall you will feel so much better emotionally if you monitor your intake of processed, fried, and even sweet foods.
- Exercise at least 5 days a week. When we exercise, our brain releases “feel good” chemicals (such as endorphins) which can be a great weapon for fighting the blues.
- Avoid alcohol. Try your best to stay away from drinking alcohol, which is another challenge for some, during this season. Alcohol may lift your mood or block your emotional pain, but it is only temporary. It is a depressant which, in the long run, will worsen your experience of the holiday blues.
- Help someone. Try to see if you can do some type of charity or volunteer work. This may involve contacting agencies such as the United Way or working with an organized group such as a church food pantry to find out what you can do to help someone else. Research has shown that when you focus on helping others, this can give a great boost to your mood and your overall well-being.
- Focus on the “reason for the season.” The holidays can become too commercialized for many of us. If we can spend some time contemplating the reason for these end of the year holidays (such as Thanksgiving and Christmas) this can do a lot to focus our minds away from ourselves and our difficulties. It may help to look up some inspirational YouTube documentaries on Thanksgiving and on Christmas. If you don’t already attend a church, this may be a good time of year to consider going to one. You may be surprised at how focusing on learning about the purpose and history of these holidays can help you feel better overall.
- Be social. If possible, see if you can spend the actual day of the holiday with loved ones and friends. If you are dealing with loss or memories that are painful, it is important to try and not isolate yourself. Being around others (especially those who have positive, uplifting spirits) can help to reduce the emotional pain. This may include taking trips or actually hosting a dinner yourself at your place.
I want to strongly encourage you to try these recommendations, if you are dealing with the holiday blues. I can personally tell you that they will benefit you! Happy Holidays!
Photo by: Markus Spiske