The Holiday Blues: Ways to Protect Your Mental Health During the Holiday Season
With the holidays right approaching soon, it is important to keep our mental health a priority. For many, the holidays are a time filled with cheer and something many people look forward to. However, for some, this can be a dreaded time of the year filled with feelings of loneliness and regret over what has happened in the past year.
A recent study showed that 64% of people with mental health challenges say that the holidays make their symptoms worse. This is often triggered by financial, physical, and emotional stress. Perhaps you agreed to host the family meal this year and are overwhelmed? Maybe you are dreading your overly critical family coming over? Maybe you are tight on money and are struggling to make ends meet this year? Additionally, for those living with a mental health diagnosis, the holidays might be a particularly lonely or stressful time, filled with anxiety and/or depression.
This can be due to a variety of reasons and each person's trigger for the holiday blues will be different. However, common reasons include lack of sleep, excess eating and alcohol use, financial stress, isolation, and high hopes for the holidays (stress).
Additionally, with the new year fast approaching many find themselves reflecting on the past year. This can bring up feelings of regret, guilt, or failure. Social media might also make people feel worse as they may find themselves comparing themselves to other families. Also, the abrupt end to the holiday season can feel disorienting for many and getting back into the routine of school and work can also trigger the holiday blues.
Symptoms Include...
Persistent or reoccurring sadness
Changes in appetite
Changes in weight
Changes in sleep patterns
Trouble concentrating
Feelings of guilt
Increased tiredness
Tense, worried, or anxious
Loss of pleasure in things you once enjoyed
With the busyness of the holidays often it is easy to overlook our mental health. You might be distracted with all that goes into the holidays and forget to check-in with yourself. However, it is important to actively monitor ourselves and catch any holiday blues or mental health struggles before they get worse.
Holidays Blues vs. Seasonal Affective Disorder (SAD)
An empty holiday calendar can take a toll on anyone's mental health - regardless of whether there is a pre-existing diagnosis or not. The holiday blues can affect anyone, and we must keep our mental health at the forefront as the holiday season approaches. The holiday blues and Seasonal Affective Disorder (SAD) often get mixed up however a key to distinguishing the two is to look at the duration and severity of symptoms. Holiday Blues will often last solely around November and December and shortly dissipate as the new year comes and symptoms are fairly mild.
In contrast, SAD is usually present 40% of the year and will start late fall and last until spring or summer. Additionally, the symptoms seen with SAD are often more severe. Think this sounds like you or someone you love? Learn more about Seasonal Affective Disorder here.
Tips to Practice Mental Wellness During the Holidays
Although we cannot change the holidays approaching nor can we change the past year. There are easy things we can implement in our lives that can buffer against any negative effects and keep our mental health in check. It is important to remember mental wellness is not a "one size fits all" concept and there will be things that work better for others. But here is a list of things that might work for you!
get enough sleep
eat a balanced diet
avoid alcohol and drugs
physical activity
connect with friends or family
make self care a priority
set boundaries with loved ones
journal
spend time doing your favourite activity
schedule some "wind down" time each day
be comfortable saying "no"
safeguard your routine
practice financial self-care
pre-book therapy sessions
set realistic expectations
reach out for support when you need it
When to Seek Help
But when do I seek help? Well, if symptoms persist or significantly impact your daily life, you should consider seeking professional help. Many people often suffer in silence because they fear their problems are not "big enough" for therapy or that they will be a burden to others.
A mental health professional can provide a diagnosis, offer personalized treatment options, such as therapy or medication, and provide the necessary support to help you manage effectively. Additionally, they can help you brainstorm coping strategies that work for you and help you how more tools to better manage for when the next holiday season comes around.
The therapists at Brookhaven are trained in treating depression, including Seasonal Affective Disorder (SAD). Want to learn more? Check out our website to learn more about Depression Therapy or contact us today if you have questions or want to book a session.
