The Holiday Blues

12/23/2019

True, the holiday season is always promoted as the most wonderful time of the year (as the popular Christmas song – most notably sung by Andy Williams – fills the air in TV commercials and shopping centers). Classic movies as “It’s a Wonderful Life” and “A Christmas Carol” and, of course, “A Christmas Story (you know, the one with little Ralphie and his dream of the Red Ryder BB gun!)” seem to be playing 24 hours a day, starting two weeks before Christmas day.

But as happy and cheery as this time of the year may be, for many, the holiday season can be a time of sadness and depression. The fact is many people feel tired, anxious or depressed when they are normally more upbeat. When days are shorter, many are affected by a lack of sunlight as our body chemistry can cause low moods and lethargy. At the same time, some people dread social situations or become preoccupied with their problems. Of course, mild anxiety is a normal reaction to stressful situations. But these conditions can become quite pronounced during the holiday season.

The most common symptom of the holiday blues is amplified depression. This is true of people who may or may not be dealing with depression already. Typical symptoms of depression are:

• feeling more tired than usual
• losing interest in things that used to bring joy
• having trouble concentrating

There are many things that can contribute to the holiday blues. Whether it’s something as simple as overscheduling or a lack of fulfilled emotional needs, there are a number of things that one can do to combat the typical holiday blues.

The American Psychological Association survey identified time constraints, financial concerns, social and family gatherings, and commercialism as common holiday season stressors. Some things that we can do to help prevent and manage related stress are listed below:

• Keep indoor environments bright.
• Dress warmly and spend time outdoors.
• Plan ahead and do not overcommit yourself.
• Start or maintain a consistent exercise routine
• Pick nutritious foods to balance your diet.
• Limit alcohol consumption; it’s a depressant.
• Follow a consistent schedule for quality sleep.
• Occupy your mind with activities you enjoy.
• Breathe; practice yoga and/or meditation.
• Create a spending budget and stick to it

Sometimes we can feel apprehensive about attending social functions. And, it is a fact that there is a type of phobia characterized by extreme self-consciousness and fear of being negatively judged or rejected. Nevertheless, ‘Tis the season of social gatherings. So, when you feel anxious about attending a social function, remember that most people are wondering what you think of them, not vice versa. Try to stick to non-controversial topics (i.e. stay away from political banter!).  Don’t depend on alcohol or drugs to help you relax and engage with others (without a doubt, alcohol flows during this time of the year and many of us use substances to contend with what be uncomfortable situations!).  And remember, you don’t have to attend every social function!

Dwelling on problems without finding solutions is called rumination. This condition may become more acute when making New Year’s resolutions to correct perceived inadequacies. Rumination is a self-defeating behavior associated with depression, post-traumatic stress disorder (PTSD), negative coping styles, self-criticism, pessimism, compulsion and substance use. Experts say once you recognize rumination doesn’t produce solutions, it’s easier to stop. But, if you can’t seem to break the rumination-depression cycle, it’s time to seek the aid of an expert.

In addition, depression during the holiday season may also stem from memories of loved ones and friends whom have passed on.  It also may be a time when those that are lonely and see others enjoying the company of family and friends wind up having their feeling of loneliness intensified. According to subject-matter experts, this feeling of being alone can be eased through volunteer opportunities that allow you to be around others.

Here are a number of things to consider to deal with the holiday blues:

1. Limit alcohol – Limit your alcohol intake and try not to keep it readily available around your house. If you’re attending a party and you know alcohol will be accessible, limit yourself to one or two drinks. Drinking to excess can affect your mood and amplify any negative feelings that you may have.
2. Get plenty of sleep – Try to go to bed at a specific time each night. Being well-rested can improve your mood and help you feel ready to take on the day.
3. Learn to say “no” – Overscheduling and not making time for yourself can lead to emotional breakdowns. Learn how to say “no,” and stay firm on your decision.
4. Be open to new traditions – You may have an image of what you think the holiday should consist of, and this may not be what’s actually happening. Instead of holding on to what the holiday should have been, allow new traditions to unfold.
5. Get support when mourning a loved one – If you’ve experienced the loss of a loved one, the holidays can be especially tough. Although it can be tempting to isolate yourself and grieve, it can be beneficial to spend time with your friends and family. They can support you through this difficult time.
6. Spend time with family and friends – Instead of spending the holidays alone at home, get your friends or family together for a dinner party at your place. The more the merrier! You can spruce things up with lively decorations and add welcoming floral arrangements to your living spaces.
7. Exercise regularly – Plug in your headphones and pop out for a walk around the block a couple of times a day. A quick 10-minute walk will get your heart rate up and release mood-boosting endorphins.
8. Do something fun to get over a recent breakup – It can be difficult to be alone when you’re nursing an aching heart. Instead of sitting at home, fill up your calendar with activities. Websites such as meetup.com offer group outings, such as dinners and dancing, almost every night of the week.
9. Avoid overeating – Holiday outings can often lead to overeating, which can affect your mood and overall well-being. Before heading out to social events, fill up on veggies. You can even fill up a small sandwich bag and snack in the car.

Of course, if the holiday blues is more than just a temporary or seasonal condition, one should seek out professional help.  Social anxiety disorder is generally treated with talk therapy and/or medication.  And, as subject matter experts agree, the worst thing to do, is to do nothing at all.

We just cannot worry about ourselves – Pope Francis