Holiday Depression & Stress
Thanksgiving and the Winter holidays can be filled with busy schedules, parties, shopping, laughter, but also there can be tension and stress. For many people, the holidays mean time off from regular activities, while sharing good times and good food with family and friends. For others, this can be a frustraing and anxiety-provoking time, due to changes in work and exercise habits and dietary concnerns. For many, holidays are shared with family, friends and loved ones, yet for many this can be a difficult or dreaded time.
The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future.
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 1. 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., Thanksgiving Day) 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 the person chooses not to express them.
- 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.
- 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. Stress and depression can ruin your holidays and affect your health. Seeking support, being realistic and planning ahead can help ward off stress and depression. For some people, the holidays bring unwelcome guests — stress and depression. And it’s no wonder. In an effort to pull off a perfect Hallmark holiday, you might find yourself facing a dizzying array of demands — work, parties, shopping, baking, cleaning, caring for kids on school break or elderly parents, and scores of other chores. So much for peace and joy, right? Actually, with some practical tips, you can minimize the stress and depression that often accompany the holidays. You may even end up enjoying the holidays more than you thought you would. The trigger points of holiday stress Holiday stress and depression are often the result of three main trigger points. Understanding these trigger points can help you plan ahead on how to accommodate them. Here are the three issues that commonly trigger holiday stress or depression:
- Relationships. Relationships can cause turmoil, conflict or stress at any time. But tensions are often heightened during the holidays. Family misunderstandings and conflict can intensify — especially if you’re all thrust together for several days. Conflicts are bound to arise with so many needs and interests to accommodate. On the other hand, if you’re facing the holidays without a loved one, you may find yourself especially lonely or sad.
- Finances. Like your relationships, your financial situation can cause stress at any time of the year. Overspending during the holidays on gifts, travel, food and entertainment can increase stress as you try to make ends meet while ensuring that everyone on your shopping list is happy.
- Physical demands. The strain of shopping, attending social gatherings and preparing holiday meals can wipe you out. Feeling exhausted can increase your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. High demands, stress, lack of exercise, and overindulgence in food and drink — these are the ingredients for holiday illness.
12 pre-emptive strategies for holiday stress When stress is at its peak, it’s hard to stop and regroup. Take steps to help prevent normal holiday depression from progressing into chronic depression. Try these tips:
- Acknowledge your feelings. If a loved one has recently died or you aren’t near loved ones, realize that it’s normal to feel sadness and grief. It’s OK now and then to take time just to cry or express your feelings. You don’t have to force yourself to be happy just because it’s the holiday season.
- Seek support. If you feel isolated or down, seek out family members and friends, or community, religious or social services. They can offer support and companionship. Consider volunteering at a community or religious function. Getting involved and helping others can lift your spirits and broaden your social circle. Also, enlist support for organizing holiday gatherings, as well as meal preparation and cleanup. You don’t have to go it alone. Don’t be a martyr.
- Be realistic. As families change and grow, traditions often change as well. Hold on to those you can, if you want to. But understand that in some cases that may no longer be possible. Perhaps your entire extended family can’t gather together at your house. Instead, find new ways to celebrate together from afar, such as sharing pictures, e-mails or videotapes.
- Set differences aside. Try to accept family members and friends as they are, even if they don’t live up to your expectations. Set aside grievances until a more appropriate time for discussion. With stress and activity levels high, the holidays might not be conducive to making quality time for relationships. And be understanding if others get upset or distressed when something goes awry. Chances are, they’re feeling the effects of holiday stress, too.
- Stick to a budget. Before you go shopping, decide how much money you can afford to spend on gifts and other items. Then be sure to stick to your budget. If you don’t, you could feel anxious and tense for months afterward as you struggle to pay the bills. Don’t try to buy happiness with an avalanche of gifts. Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
- Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make one big food-shopping trip. That’ll help prevent a last-minute scramble to buy forgotten ingredients — and you’ll have time to make another pie if the first one’s a flop. Allow extra time for travel so that delays won’t worsen your stress.
- Learn to say no. Believe it or not, people will understand if you can’t do certain projects or activities. If you say yes only to what you really want to do, you’ll avoid feeling resentful and overwhelmed. If it’s really not possible to say no to something — your boss asks you to work overtime — try to remove something from your agenda to make up for the lost time.
- Don’t abandon healthy habits. Don’t let the holidays become a dietary free-for-all. Some indulgence is OK, but overindulgence may add to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and schedule time for physical activity.
- Take a breather. While you may not have time every day for a silent night, make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Steal away to a quiet place, even if it’s the bathroom, for a few moments of solitude. Take a walk at night and stargaze. Listen to soothing music. Find something that clears your mind, slows your breathing and restores your calm.
- Rethink resolutions. Resolutions can set you up for failure if they’re unrealistic. Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame. Choose resolutions that help you feel valuable and provide more than only fleeting moments of happiness.
- Forget about perfection. Holiday TV specials are filled with happy endings. But in real life, people don’t usually resolve problems within an hour or two. Something always comes up. You may get stuck late at the office and miss your daughter’s school play, your sister may dredge up an old argument, you may forget to put nuts in the cake, and your mother may criticize how you and your partner are raising the kids. All in the same day. Expect and accept imperfections.
- Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or a mental health professional. You may have depression.
Have it both ways Remember, one key to minimizing holiday stress and depression is knowing that the holidays can trigger stress and depression. Accept that things aren’t always going to go as planned. Then take active steps to manage stress and depression during the holidays. You may actually enjoy the holidays this year more than you thought you could.
Revision date: July 8, 2011
Last revised: by Sebastian Scheller, MD, ScD