How To Cope With Christmas Depression
For some, the holidays are a period of relaxation, celebration, or spending time with loved ones. However, for others, the hustle and bustle of the holiday season may lead to a period of letdown, sometimes known as the “post-holiday blues.”
While this phenomenon may accompany distressing symptoms, various strategies may prevent and manage it—both before and after the holidays are over.
What is post-Christmas depression?
“Post-Christmas depression,” also known as the “post-holiday blues,” is a phenomenon that may occur during or after the holiday season, which often starts around November and continues through January. In a survey published by the National Alliance on Mental Illness, 64% of participants responded that they were affected by this condition.
The post-holiday blues is a period of anxiety, depression, or stress associated with the end of the holiday season. Signs of the post-holiday blues may vary from person to person. However, symptoms commonly associated with the phenomenon include the following:
- Sadness
- Apathy or a sense of emptiness
- Restlessness
- Irritability
- Frustration
- Stress
- A sense of loneliness
- Muscle tension, aches, or pains
- Changes in appetite or sleeping habits
- Difficulty concentrating
Those diagnosed with depression or anxiety may also experience more intense symptoms during the holidays. However, the post-holiday blues can be distinguished from clinical depression and anxiety because symptoms tend to be most pronounced around the holiday season and typically dissipate once the season ends. If symptoms persist for an extended period after the holidays, it may indicate an underlying mental health condition.
What causes the post-holiday blues?
The post-holiday blues may be influenced by several factors, potentially related to the differences in routine that often accompany the holiday season. Even those who do not celebrate the holidays may be exposed to these changes through interacting with coworkers, friends, or family members.
Those who celebrate the holidays may experience increased pressure to “be happy,” entertain friends and family, buy gifts, or live up to certain expectations. These factors may contribute to stress or anxiety. In some cases, the abrupt end of the holidays—and the activity and energy associated with them—may make it challenging to return to everyday life and responsibilities immediately. If someone loves the holidays, they might experience post-holiday blues because they don’t want the fun to end.
Other potential factors that may contribute to the post-holiday blues include:
- A return to work or school after time away
- Financial challenges or a sense of obligation related to gift-giving
- Parting ways with relatives and loved ones as the holidays end
- Difficult memories associated with the holiday season
- Grief or loss
- The pressures of hosting or attending gatherings
- Conflicts among family and friends that may emerge during the holidays
- Changes in eating, sleeping, or exercise habits, which may have indirect effects on mood
Can you prevent the post-holiday blues?
Despite its impacts, it may be possible to prevent the holiday blues in some cases or to reduce its impact on mood and daily functioning. The following strategies may mitigate the impacts:
- Maintaining a healthy lifestyle during the holidays, including exercising, eating healthy foods, and getting enough sleep
- Taking space from busy gatherings and parties to rest and recharge
- Spending quality time with loved ones
- Practicing mindfulness or meditation to reconnect with thoughts and emotions
- Reflecting on causes of the post-holiday blues from past years and looking for ways to avoid or counteract them
Strategies for managing the post-holiday blues
Taking steps to keep the post-holiday blues from happening may be one strategy for combating them. However, in some cases, the condition may still arise, which is why taking steps to manage symptoms may also be beneficial. Strategies that may address the post-holiday blues can include the following:
- Engaging in self-care, such as hygiene practices, physical activity, and eating a wholesome diet
- Journaling about the events of the holidays, thoughts, and emotions
- Putting attention to upcoming goals, projects, or sources of excitement
- Finding ways to maintain social connection, whether through friends, family, or community groups
- Engaging in enjoyable hobbies and activities
- Seeking emotional support from loved ones
Professional support options
Counseling may be beneficial for those seeking extra support in managing the symptoms of post-holiday blues. A licensed mental health practitioner can offer a listening ear or a safe space for exploring emotions related to the holidays and the post-holiday blues.
However, in the aftermath of the intense socialization or stress of the holidays, it may be challenging to find the energy to commute to a therapist’s office for counseling. In these cases, online counseling through a platform like BetterHelp can be a helpful resource, offering the option to attend therapy from the comfort of your home. In addition, you can choose between phone, video, or live chat sessions with your provider.
Several studies have proven online therapy to be a valuable and cost-effective treatment method for various mental health concerns. For example, a 2017 meta-analysis found that internet-based cognitive behavioral therapy (CBT) had similar effects on symptoms of depression as in-person therapy.
Takeaway
Although symptoms of the post-holiday blues are often temporary, specific strategies may prevent them or reduce their impact. These may include self-care, spending quality time with loved ones, getting space, setting goals, and maintaining social connections. For those seeking extra support, consider contacting a provider online or in your area for further guidance.
Is it normal to feel depressed the day after Christmas?
It's not uncommon for people to experience a range of emotions, including sadness or depression, after holidays like Christmas. Several factors might contribute to these feelings:
- Buildup and Expectations: The holiday season may come with high expectations, and there can be a lot of buildup leading to Christmas Day. If the day doesn't meet these expectations, it can lead to a sense of letdown.
- Family Dynamics: For some, spending time with family during the holidays can be stressful or bring up difficult emotions. If family gatherings are challenging, this can contribute to post-holiday blues.
- Loneliness: Not everyone may have the opportunity to spend Christmas with a loved one. Feelings of loneliness during a time when societal emphasis is on togetherness can lead to sadness.
- Financial Stress: The financial strain of gift-giving, travel, and other holiday-related expenses can contribute to post-holiday stress.
- End of Festivities: The anticipation and excitement leading up to Christmas can abruptly end on December 26th, leaving a void that may lead to feelings of sadness.
What is post-holiday syndrome?
"Post-holiday syndrome" is a term that is sometimes used to describe the feelings of fatigue, sadness, or letdown that some people experience after the holiday season. This phenomenon is also commonly referred to as the "post-holiday blues" or "holiday letdown."
Why do I get so down after Christmas?
Feeling down after Christmas is a common experience, and several factors could contribute to these feelings:
- Expectations vs. Reality: There may often be a build-up of expectations leading up to Christmas. You may anticipate a perfect holiday with joyful moments, and if reality doesn't meet these expectations, it can lead to a sense of disappointment.
- Holiday Stress: The holiday season can be hectic, with additional stressors such as shopping, cooking, travel, and family dynamics. Once the holiday is over, the abrupt return to regular routines may create a feeling of letdown.
- Financial Strain: The expenses of gift-giving, decorations, and other holiday-related activities can contribute to financial stress. Post-Christmas, the reality of these financial pressures may become more apparent.
- Social Comparisons: Seeing others' celebrations on social media or hearing about seemingly perfect gatherings can create feelings of inadequacy or loneliness.
- Seasonal Factors: Depending on your location, the post-Christmas period may coincide with winter, which can bring colder, darker days. Seasonal changes can affect mood and energy levels.
- Family Dynamics: For some individuals, spending time with family during the holidays can be challenging. If family gatherings are stressful or trigger difficult emotions, this can contribute to post-Christmas blues.
- Transition Back to Routine: The shift from a holiday atmosphere back to the routine can be abrupt and may contribute to feelings of sadness.
How do you get past Christmas blues?
Getting past Christmas blues involves taking proactive steps to care for your mental and emotional well-being. When the Christmas blues linger, it may be beneficial to seek help from a professional. Here are some tips and strategies that may help:
- Reflect on Expectations: Acknowledge and reflect on the expectations you had for the holiday season. It's okay if things didn't go as planned. Adjusting your expectations and focusing on the positive aspects can help shift your perspective.
- Practice Self-Compassion: Be kind to yourself. Recognize that it's normal to feel a bit down after the holidays. Avoid self-criticism and instead, practice self-compassion. Treat yourself with the same kindness and understanding you would offer to a friend.
- Stay Connected: Reach out to friends or family members for support. Talk about your feelings with someone you trust, and don't hesitate to lean on your support network or support groups. Social connections can provide comfort and understanding.
- Create New Traditions: Consider creating new post-holiday traditions that bring you joy. This could be as simple as engaging in activities you enjoy, whether it's a hobby, exercise, or spending time in nature.
- Focus on Gratitude: Shift your focus to gratitude by reflecting on the positive aspects of the holiday season. Consider keeping a gratitude journal to record things you are thankful for each day.
- Ease Back into Routine: Instead of abruptly returning to your routine, ease back into it gradually. Give yourself time to adjust and prioritize self-care as you transition.
How do I stop being sad the day after Christmas?
If you're feeling sad the day after Christmas, there are several strategies you can try to help lift your mood:
- Acknowledge and Accept Your Feelings: It's important to recognize and accept your emotions. Allow yourself to feel sad without judgment. Emotions are a natural part of the human experience, and it's okay to experience a range of feelings.
- Reflect on Positive Moments: Take some time to reflect on positive and enjoyable moments from the holiday season. Focus on the things that brought you joy, gratitude, or a sense of fulfillment.
- Engage in Self-Care: Prioritize self-care activities that bring you comfort and relaxation. This could include taking a warm bath, reading a book, listening to music, or spending time in nature. You may eat a favorite meal or watch a movie that you enjoy.
- Connect with Loved Ones: Reach out to friends or family members for support and companionship. Talking about your feelings with someone you trust can provide comfort and understanding.
- Create a Positive Environment: Paying attention to what's around you and surrounding yourself with things that bring you joy may improve your mood. Whether it's engaging in hobbies, decorating your space with uplifting items, or enjoying a favorite meal, creating a positive environment can positively influence your mood.
- Plan Something Enjoyable: Make plans to do something you enjoy, whether it's a movie night, a walk in the park, or a favorite activity. Having something to look forward to can help shift your focus.
- Practice Mindfulness or Meditation: Mindfulness and meditation techniques can help you stay present and manage stress. Taking a few minutes to practice deep breathing or guided meditation can be calming and may help with recovery when feeling sad after Christmas.
Why does depression get worse in December?
Depression can be influenced by various factors, and while it's not universally true that depression worsens for everyone in December, some individuals may experience an exacerbation of symptoms during this month. Several factors may contribute to this phenomenon:
- Seasonal Affective Disorder (SAD): December marks the beginning of winter in the Northern Hemisphere, and for some individuals, the decrease in sunlight exposure during this season can contribute to a type of depression known as Seasonal Affective Disorder (SAD). SAD is characterized by depressive symptoms that occur at a specific time of the year, usually during the fall and winter months when there is less natural sunlight.
- Holiday Stress: The holiday season can bring additional stressors, including financial pressures related to a gift budget, increased social obligations, and family dynamics. The pressure to create a perfect holiday experience or meet certain expectations may contribute to feeling overwhelmed and exacerbate existing depressive symptoms.
- Loneliness and Isolation: While the holidays are often associated with social gatherings and celebrations, not everyone has a strong social support network. Feelings of loneliness and isolation can be heightened during a season that emphasizes togetherness.
- Financial Strain: The costs of gift-giving, travel, and holiday-related activities can contribute to financial stress. This stress may be particularly challenging for individuals already dealing with depression.
- Reflecting on the Year: The end of the year can prompt reflection on personal achievements and setbacks. For some, this reflection may lead to a focus on perceived failures or unmet goals, intensifying feelings of depression.
- Family Dynamics: For individuals with strained family relationships, the prospect of spending time with family during the holidays may not feel good and can be a significant stressor. Family gatherings may bring up unresolved issues, contributing to a worsening of depressive symptoms.
Why do I feel weird after coming back from holiday?
Feeling "weird" or experiencing a sense of disorientation after coming back from a holiday is not uncommon. There are many reasons why a person may feel weird after returning from a holiday:
- Transition: Going from a relaxed and often carefree holiday environment back to the routines and responsibilities of everyday life can be a significant transition. The abrupt shift from a more leisurely pace to a more structured routine can create a sense of dissonance.
- Post-Holiday Blues: For some individuals, the contrast between the enjoyable experiences during the holiday and the return to regular life can lead to a mild form of post-holiday blues. This may involve feelings of letdown, sadness, or a general sense of unease.
- Adjustment Period: It takes time for your body and mind to adjust to changes in environment and schedule. The first few days back from a holiday can feel disorienting as you readjust to work, school, or other commitments.
- Reflecting on Priorities: Holidays often provide an opportunity for reflection, relaxation, and spending time with loved ones. Returning to daily life may prompt contemplation about priorities and the balance between work and personal life.
- Jet Lag or Travel Fatigue: If your holiday involves travel across different time zones, you may be experiencing jet lag or travel fatigue. Disruptions to your sleep-wake cycle and overall routine can contribute to a feeling of being out of sync.
What is an emotional hangover after Christmas?
An "emotional hangover" after Christmas refers to a period during which an individual experiences lingering emotional effects following the holiday festivities. This term is metaphorical and is often used to describe feelings of fatigue, sadness, or emotional exhaustion that may follow the intense emotions associated with Christmas celebrations.
Why do I get sad at the end of a holiday?
Feeling sad at the end of a holiday is a common experience, and there are several reasons why this may happen:
- Transition and Change: The end of a holiday signifies a transition from a more relaxed and enjoyable period back to the routines and demands of daily life. This shift can be challenging and may lead to feelings of sadness as you adjust to the change.
- Loss of Freedom and Leisure: Holidays often provide a break from work or regular responsibilities, allowing for more leisure and free time. Returning to the structure of daily life can feel restrictive, leading to a sense of loss.
- Positive Experiences Come to an End: The holiday period is typically associated with positive experiences, whether it's spending time with loved ones, enjoying new activities, or exploring new places. The end of the holiday can feel like the conclusion of these positive experiences.
- Anticipation vs. Reality: There is often a build-up of anticipation leading up to a holiday. If the reality of the holiday doesn't meet the high expectations, it can lead to a sense of disappointment. The realization that the anticipated joy is coming to an end can contribute to sadness.
- Family Dynamics: For some individuals, spending time with family during the holidays can be positive and challenging. The end of the holiday may bring a mix of emotions related to family dynamics, including joy from positive interactions and sadness or stress from more challenging moments.
- Return to Stressors: The end of a holiday may mean returning to work, school, or other stressors that were temporarily put aside during the break. The prospect of facing these stressors can contribute to feelings of sadness.
How do I get out of the post-holiday slump?
Getting out of a post-holiday slump involves taking proactive steps to transition back into your routine while prioritizing your well-being. Here are some strategies that may help:
- Gradual Transition: Instead of diving back into your routine abruptly, consider easing into it gradually. Start with smaller tasks and gradually increase the complexity of your responsibilities.
- Set Realistic Goals: Break down your tasks into manageable goals. Setting realistic and achievable goals can help prevent overwhelming feelings and boost your sense of accomplishment.
- Reflect on Positive Moments: Take some time to reflect on the positive moments and experiences from your holiday. Focus on the things that brought you joy, relaxation, or a sense of fulfillment.
- Establish a Routine: Re-establishing a daily routine can provide structure and stability. Include time for work or study, self-care, and activities you enjoy. Consistency can help control your mood.
- Practice Self-Care: Prioritize self-care activities to nurture your physical and mental well-being. This could include getting enough sleep, maintaining a healthy diet, exercising, and engaging in activities that bring you joy.
- Stay Connected: Maintain social connections with friends and family. Talking about your experiences and feelings with others can provide support and understanding.
- Plan for the Future: Set new goals or plan enjoyable activities for the upcoming weeks or months. Having things to look forward to can provide motivation and a sense of purpose.
- Limit Stressors: Identify and address sources of stress in your life. This might involve breaking down larger problems into smaller, more manageable steps or seeking support to navigate challenging situations.
- Express Gratitude: Cultivate a mindset of gratitude by acknowledging and appreciating the positive aspects of your life which may reduce anxiety and depression. Consider keeping a gratitude journal to regularly reflect on the things you are thankful for.
- Engage in Activities You Enjoy: Incorporate activities you enjoy into your routine. Whether it's a hobby, exercise, or spending time in nature, doing things that bring you happiness can lift your mood.
- Seek Professional Support: If you find it challenging to overcome the post-holiday slump on your own, consider reaching out to a mental health professional. They can provide guidance, support, and strategies tailored to your specific situation.
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