How Holidays Affect Mental Health: Stress, Depression, Anxiety, And The Holiday Blues
The holiday season can be a time of joy, meaning, and gratitude, as it brings family and friends together to celebrate and share meals. However, for some, it can also raise challenging feelings and create conflict. When left unaddressed, such stress can evolve into more serious mental health issues affecting various areas of an individual’s daily life after the festivities are over. This article discusses how the holiday season can impact mental health, and what you can do to balance celebration and well-being.
What are the “holiday blues”?
The “holiday blues” isn’t a formally recognized psychiatric condition. Instead, it is a colloquial term used to describe the temporary feelings of sadness, anxiety, or depression that many people experience during the holiday season. Symptoms may also include fatigue and tension, potentially resulting in physical discomfort.
What causes the holiday blues? Is it a mental illness?
The holiday blues could be caused by a single factor; however, it’s more often an amalgamation of several factors that combine to become overwhelming. For example, the demands of travel, gift-giving, and social obligations can cause significant stress. Sometimes, media and society promote idealized images of the holidays, leading to feelings of inadequacy or disappointment when reality doesn't match.
There may be individual factors as well. For example, the season can evoke memories of loved ones who have passed away or celebrations that can no longer be enjoyed in the same way. Additionally, disruptions in eating and sleeping patterns, such as a lack of sleep or excess eating and alcohol consumption, can affect stress levels.
Holiday blues vs seasonal affective disorder (SAD)
Although the holiday blues and SAD share some characteristics, they aren’t the same thing. The holiday blues are typically temporary and can be caused by external holiday stressors. Seasonal affective disorder (SAD), on the other hand, is a type of depression directly linked to changes in daylight and seasons. SAD may involve a consistent pattern of seasonal depression that lasts for a significant period, whereas holiday blues could be short-lived and less intense.
Holiday depression, anxiety, and mental illness
As evidenced by the “holiday blues” phenomenon, the holiday season can be tough on our mental health. For many, the distress is temporary and might not prevent them from making fond holiday memories. For some, however, stress and overwhelm might linger and affect other areas of daily life, possibly interfering with work, school, and relationships. If these challenges remain unaddressed, they can evolve into a more serious mental health condition.
How holidays affect mental health: Depression during the holiday season
Some people experience sadness, loneliness, and isolation during the holiday season. For example, people who have lost a loved one may have a tough time during the holiday season as they learn to cope with their absence. When intense emotions like these aren’t processed healthily, it can lead to prolonged depression well after the season is over.
How holidays affect mental health: Anxiety during the holidays
Similarly, chronic stress can evolve into an anxiety disorder when a person is unable to cope properly. Stress can make us reactive, causing potential interpersonal issues when we act out towards others. For example, we may snap at a loved one or colleague, possibly creating issues that contribute to the cycle of stress and anxiety.
The relationship between the holidays and mental illness
If unprocessed, challenging emotions over the holiday season can lead to the development of mental health issues. Research suggests that the holidays can also exacerbate preexisting mental disorders. In a 2014 survey courtesy of the National Alliance for Mental Illness (NAMI), 64% of people who have an existing mental illness said their symptoms worsen during the holidays. Participants in the survey cited financial stress, loneliness, social pressure, and unrealistic expectations as common factors impacting their symptoms.
Practical tips for handling stress in the moment
During the holidays, we may face hectic situations, short tempers, and overall stressful environments. There are several scientifically proven methods you can use that may help you remain calm and avoid reactivity. Some stress-relieving tactics could include:
- Deep breathing exercises: Studies show that deep breathing can calm the nervous system and reduce stress in the moment. When you feel overwhelmed, breathe in deeply, hold for a moment, then exhale slowly. Repeat until you’re feeling calmer.
- The five senses exercise: Take a moment and notice your senses: What are five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste?
- Take a quick break: If possible, step away from the task or situation to give yourself a mental break. Do some light stretching, get some air, or take a quick walk—whatever you can do to “reset.”
Self-care strategies for the holiday season and beyond
Maintaining mental health can be an ongoing endeavor combining physical, emotional, and psychological self-care. You can care for your body by prioritizing sleep and maintaining nutritious eating and exercise habits. You might care for yourself emotionally with mindfulness and gratitude. And you can care for your mental health by practicing self-empathy, reframing negative thoughts, and seeking support when needed.
Physical self-care
Between worry, a hectic schedule, and traveling or hosting others, it isn’t uncommon for people to lose sleep around the holidays. Try to prioritize sleep; experts say that adults should get 7-9 hours per night. Nourish your body with balanced meals. Incorporate daily physical activity, like walks or yoga, to boost your mood and maintain strength.
Self-care for your emotional and mental health
To care for yourself emotionally, try to practice self-compassion and acknowledge your emotions without judgment. Reflect on the things you’re thankful for to improve your mood and perspective. Use deep breathing and meditation to calm your mind and reduce anxiety. Moreover, journaling can be an excellent way to stay present and get in touch with your thoughts and feelings.
Manage social stress
If you’re inundated with a seemingly constant stream of activities involving friends and family, don’t be afraid to set boundaries. You can decline invitations and say “no” to commitments that overwhelm you. Likewise, consider taking a break from social media when it feels overwhelming. Set realistic expectations for yourself and others, and try to let go of the need for perfection. When needed, schedule time for yourself. Spending time doing things that nourish and bring you joy can be highly beneficial to your wellbeing.
When to seek mental health support
It might not always be easy to recognize the signs that it’s time to seek professional care. Consider reaching out if symptoms of depression persist after the holidays, or if they worsen notably during the season. You may also want to seek help if you’re experiencing overwhelming anxiety or stress. Common symptoms of anxiety and depression include:
- Persistent sadness, hopelessness, and low mood
- Disruptions in eating or sleep patterns
- Trouble concentrating
- Loss of pleasure in activities you once enjoyed
- Withdrawal, isolation
- Fatigue, lack of energy
- Headaches, gastrointestinal distress, and body aches with no apparent cause
- Irritability, anger
- Feelings of shame or guilt with no apparent reason
Where to find support this holiday season
Though it can be beneficial, some people don’t seek therapy for depression or anxiety because they experience obstacles that make it too difficult to attend. Some of these obstacles might be particularly relevant around the holidays, such as hectic schedules and financial constraints. In such cases, the convenience and flexibility of virtual therapy might offer advantages over traditional treatment. Its key benefits may include flexibility in scheduling, comfortable sessions from home, and the ability to find a suitable therapist regardless of location. Therapy through online platforms like BetterHelp can be more affordable than in-person support without insurance. BetterHelp also offers financial assistance to qualifying individuals. Additionally, online therapy can be effective for treating a range of mental health concerns, including anxiety and depression. For instance, one Biomed Central meta-analysis reports significant improvements in symptoms of depression, anxiety, and stress for participants in online treatment.
Takeaway
Why do the holidays affect mental health?
There could be various reasons the holidays impact mental health, and it could depend on the individual. For example, many people tend to have high expectations for the season, which could mean they feel over-extended physically, mentally, and/or financially. For other people, the loss of a loved one could result in seasonal grief.
What is the holiday syndrome mental health?
In terms of mental health, the “holiday syndrome” may be a colloquial term similar to the “holiday blues.” While not a clinical diagnosis, it can be a common human experience to have a low mood, increased anxiety, or mood swings during the holiday season.
Why does anxiety get worse during holidays?
Anxiety can get worse during the holidays for various reasons, including a disruption in routine, the pressures of social gatherings, or your own expectations of what the holiday “should” look like. If you can anticipate this ahead of time, you may be able to control the outcome. That is, prevention of worsening symptoms may be possible with a defined regimen of healthy habits and behavior.
Why do holidays not feel like holidays?
The holidays might not feel festive for some people, and this could vary from year to year. For example, if you’re experiencing financial hardship, or you’ve recently lost a loved one, the holidays might feel different.
Is a holiday a trigger of stress?
Yes. The holidays trigger stress for millions of people around the world. Holidays may come with high expectations, which might result in added stress and anxiety. It could be helpful to prioritize self-care during these busy times and focus on the enjoyable aspects of the season.
How to manage mental health during the holidays?
To stay healthy (physically and mentally) during the holidays, it could be helpful to note the importance of self-care. Try to stick to a wellness routine as much as possible, including a balanced diet, consistent sleep schedule, and regular exercise plan.
Why are holidays so hard for me?
The holidays can be hard for people for various reasons. Some of these may include grief over a lost loved one, disappointment due to high expectations, and burnout due to holiday stress.
How to handle depression during the holidays?
Depending on the severity of your symptoms, you may be able to manage symptoms with self-care. This might include stress reduction, balanced eating, and regular physical activity. Social connection may also be important, but it’s okay to set boundaries as well. In the case of severe depressive symptoms, it could be crucial to speak to a mental health professional.
What is the best therapy for seasonal depression?
People with seasonal depression may respond well to talk therapy such as cognitive behavioral therapy (CBT). Light therapy is another popular treatment for this condition.
How do I get my Christmas spirit back?
It’s common for people to experience mental health challenges during the holiday season, including feeling like they’ve lost their Christmas spirit. There may be some activities you can participate in that may lift your mood, including attending a holiday gathering or volunteering at a community organization. If symptoms persist, it could be best to reach out for professional mental health support.
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