What to Do With the Holiday Blues

The season is a time full of joy, parties, and family gatherings. However, many times unwanted stress and depression can creep into our holiday cheer. Nonetheless, there are a variety of simple things you can do that may help lift your spirit.

What Causes Holiday Blues?
Many factors can cause the “holiday blues”: stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1st. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.

Coping with Stress and Depression During the Holidays

  • Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Christmas) remember it is a season of holiday sentiment and activities can be spread out (time-wise) to lessen stress and increase enjoyment.
  • Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if one chooses not to express them. Everyone experiences feelings of being overwhelmed and it is good to recognize your limits. Pay attention to your feelings and feel free to express them when wanted.
  • Leave “yesteryear” in the past and look toward the future. Life brings changes. Each season is different and can be enjoyed in its own way. Don’t set yourself up in comparing today with the “good ol’ days.”
  • Do something for someone else. Try volunteering some time to help others.
  • Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children, enjoy street carolers.
  • Be aware that excessive drinking will only increase your feelings of depression.
  • Try something new. Celebrate the holidays in a new way.
  • Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from for awhile.
  • Save time for yourself! Recharge your batteries! Let others share responsibility of activities.

Can Environment Be a Factor?
Recent studies show that some people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.

Other studies on the benefits of phototherapy found that exposure to early morning sunlight was effective in relieving seasonal depression. Recent findings, however, suggest that patients respond equally well to phototherapy whether it is scheduled in the early afternoon. This has practical applications for antidepressant treatment since it allows the use of phototherapy in the workplace as well as the home.

Remember to lean on your support systems and seek help if you need it. There is always assistance available.  For Montgomery County Maryland, MHA hotline (301-738-CALL) is available 24 hours a day.

 For More Information:
Mental Health Association

1000 Twinbrook Parkway
Rockville, MD  20851
Phone 301/424-0656
Fax 301/7381030
www.mhamc.org
info@mhamc.org

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