Co-author: Tan Ing Keet Faythe
Are you feeling stressed or possibly empty as the holiday season and end-of-year festivities approach? To many, this might sound contradictory - shouldn’t the festive season be filled with joy? Well, the festive season may be overwhelming and can even trigger depressive moods in some for a number of reasons. While for many, this period can be hectic, filled with never-ending parties, tons of socializing, family obligations, and gift giving. It often encompasses many societal expectations that one has to fulfill. As a result, some may feel drained from the need to fulfill these expectations and obligations. However, not meeting these expectations can cause one to feel stressed and frustrated. On the flipside, individuals who are away from or unable to spend time with their family and friends may feel especially lonely and isolated during the festive period. For some, they might spend more time reminiscing and get stuck longing for happier times in the past.
Signs of holiday blues
The most common sign is a persistent or recurrent feeling of sadness that begins during the holiday season which may vary in intensity and duration. Other signs include changes in sleep patterns, changes in appetite, depressed or irritable mood, feeling more tired than usual, and loss of interest in things you used to enjoy. These symptoms last temporarily.
Feelings of sadness during the winter and holiday months (in countries with winter) may also be a sign of Seasonal Affective Disorder (SAD). SAD is a form of depressive disorder which occurs during certain months of the year and can be distinguished from holiday blues based on duration and severity of symptoms. Holiday blues would usually start at the beginning of the festive season (November or December) until shortly after the new year begins, while SAD typically begins late fall/early winter when there is less sunlight, and improves with the arrival of spring. SAD usually occurs due to a biochemical imbalance in the brain from shorter daylight hours and less sunlight, unlike holiday blues which arise from societal expectations during the festive season. Symptoms for holiday blues are also milder than SAD.
Coping strategies
Set realistic expectations
Setting realistic expectations for yourself and your friends and family can help reduce disappointment when our social interactions do not meet our expectations. For example, instead of saying “I want to attend every gathering to reconnect with everyone”, try adjusting your expectations and say “I know I can’t attend every event as I have limited energy. I will prioritize my loved ones first “. Additionally, social media tends to only showcase the highlights of other people’s social lives. It is important to keep this in mind if you feel like social media causes you to compare your life with others and therefore expect even more of your own interactions with others.
Don’t isolate yourself
Social isolation can be a huge risk for depressive moods. Get your family or friends together for a gathering. If you are going into the festive season alone, try to make connections through other ways such as volunteering or going for events to meet like-minded people and stay connected with others. Take time outside of your home, get some fresh air and see some people.
Exercise regularly
Regular physical activity has been found to reduce symptoms of depression. You may find it tough to hit the gym or have a long workout when you are feeling stressed and overwhelmed, but even a short walk each day can release mood-boosting endorphins and keep the holiday blues at bay.
Limit alcohol intake
Limit your alcohol consumption and avoid using alcohol as a way to deal with difficult emotions. Alcohol is a depressant and drinking too much can amplify any negative emotions you might have. If you choose to drink at social functions, limit yourself to just one or two drinks.
Learn to say ‘No’
With the countless holiday parties during the festive season, more people may be asking for help and invites can turn into stressful obligations. Overcommitting and not setting time aside for yourself may lead to burn outs. Learn to say ‘no’ and make sure that you leave enough time for yourself.
Holiday blues are often temporary but it is important to identify if it has evolved into clinical depression. If these negative emotions get too overwhelming or start to impair your daily functioning - feel free to reach out.
Interesting reads
https://www.webmd.com/depression/holiday-depression-stress
https://www.psychology.org/resources/the-holiday-blues-how-to-cope/
https://www.imh.com.sg/Mental-Health-Resources/Conditions-and-Challenges/Pages/Holiday-Blues.aspx