Holiday Depression: Overcoming "The Holiday Blues"

 

For some people, the holidays are a festive time. While others dread this time of the year, as with it comes painful memories, loneliness, sadness, anxiety, and depression. Even for people who usually enjoy the holidays, it can add another layer of stress to their already busy lives. Some people are more prone or predisposed to having these feelings than others, like those who suffer from Seasonal affective disorder (SAD) during the winter, when sunlight is lacking². Also, some people handle stress better than others. It is essential to know your limits and set boundaries, not to go beyond what you can manage, to reduce the chances of becoming overwhelmed. 

Stress left unattended can have unpleasant consequences like persistent headaches, digestive problems, irritability, decreased immunity, or even severe adverse effects like cardiovascular events². Social support, attention to self-care, and spirituality are important to overcoming the” holiday blues.” Sadness or depression tends to make people isolate themselves, but isolation may only intensify these feelings¹. The positive impact of human connectedness on mental and physical health is well documented in the literature ⁴. If you are away from family for the holidays, connect with people from the church you attend or ask a friend over. Consider volunteering at a non-profit.

Some things to consider for preventing “holiday stress”:

1. Think about things you have already overcome, and practice gratitude.
2. Be kind to yourself; getting enough sleep, exercise, and nutrition are vital to your physical and mental health. 
3. Do not get caught up in the commercialism and hype of the holiday season that leads to impulse buying.
4. Make a budget, so you are not stressed about money, and set realistic goals. If you plan to use your credit cards for purchases to earn rewards, first put in place a payoff plan.
5. Meditate on the scriptures and the promises of God. 
6. Be mindful of your feelings. When you notice yourself becoming stressed or anxious, plan to give yourself a break to relax and breathe deeply before moving on.
7. Maintain good habits to prevent gaining excessive weight. Before a holiday party, have a small snack to avoid binge eating. 
8. Realistically, you will indulge in some treats at a party, but be mindful of your choices and take small portions of a few appealing items.
9. For those who have lost loved ones and holiday traditions are associated with painful memories, try to make some new memories that help propel you forward and inspire hope.

During the holidays, women are more likely than men to feel stress from a lack of money, time, and the pressures of family obligations¹. Remember what matters to you, like genuine connections with family and friends. If you have a history of feeling anxious, depressed, or overwhelmed at this time of year, consider discussing this with your doctor. If the holiday season passes and feelings of depression or anxiety persist, you should seek professional help.

Thank you, friends, for visiting my blog." May the God of hope fill you with all joy and peace as you trust in Him so that you may overflow with hope by the power of the Holy Spirit." (New American Standard Version Bible, 1971/1995, Romans 15:13).

 

References:

1.    American Psychological Association. (2006,December 12). Holiday stress [Press release]. https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf

2.    Lushniak, B. D. (2013). holiday season stress free. Public Health Reports (1974), 128(6), 434-435. https://doi.org/10.1177/003335491312800602

3.    New International Bible. (2011). Zondervan. (Original work published 1978)

4.    Shattell, M., & Johnson, A. (2017). Three simple mindfulness practices to manage holiday stress. Journal of Psychosocial Nursing and Mental Health Services, 55(12), 2-4. https://doi.org/10.3928/02793695-20171117-01