The end-of-year holidays are supposed to be festive, cheerful and perfect. Then why do so many of us experience depression and anxiety when we’re supposed to be joyful? If you feel depressed or lonely at this time of year, you’re not alone. A survey by the American Psychological Association showed that 38 percent of people report increased stress during the holiday season. Fortunately, there are proven strategies for combating the holiday blues. Your primary care provider can help.
Why Do We Feel Stressed During the Holidays?
For many of us, the holidays bring both intense joy and plenty of stress. For others, depression and anxiety can fill the season with dread. We may experience a range of negative thoughts and emotions:
- A sense of overwhelm is common during the holidays, with shopping, cooking, cleaning, decorating and entertaining on the list. We may feel we can’t keep up with everything on our plates.
- Many people feel pressure to make things perfect. We see picture-perfect holidays in the media and feel obligated to seek perfection. Then we’re disappointed when we fail to achieve it.
- We may experience inadequacy when we compare ourselves to others. The highlight reels our friends and family display can make things look perfect, and we feel like we can’t compete.
- The holidays are often a time of financial stress. Expenses pile up, and we may feel obligated to purchase gifts beyond our budget. We often feel pressure to hide the financial strain from family and friends.
- Many people experience loneliness during the holidays. We may have lost a loved one, gone through a divorce, or feel alone or disconnected. During holiday celebrations, it can feel like everyone else has a loving circle of family and friends but us, intensifying the feeling of isolation.
- Family strain can come to a head during the holidays. If we have challenging relationships with immediate or extended family members, it can take center stage and increase holiday stress.
- The holidays coincide with shorter days and seasonal depression. Seasonal affective disorder can accompany the change in seasons and often occurs in late fall. As sunlight wanes, we may experience feelings of sadness and loss of energy.
What Are Tips for Managing Depression During the Holidays?
By shifting expectations and using helpful strategies, we can prevent and manage holiday depression. Some tips include:
- Acknowledge and process your negative feelings when they arise. You don’t have to feel happy every minute during the holiday season.
- Find and celebrate small moments of joy. So often, our best moments during the holidays are spontaneous and happen outside of our weighty traditions and high expectations. Identify and lift up the little things that bring joy.
- Foster connections if loneliness is an issue. Volunteering allows us to serve the community while making connections. The holiday season is also perfect for setting up a low-key coffee meet-up with a friend or someone you want to know better.
- Work on acceptance of family members with whom you have differences or disagreements while preserving boundaries and protecting your mental health.
- Set a budget and be open about financial constraints. Don’t let family members put you into situations you can’t afford. Be kind but straightforward in setting economic boundaries. Come up with creative ways to give gifts to extended family, including handmade gifts or drawing names to reduce the number of required purchases.
- Focus on giving back. Plan volunteer events as a family or with friends. Discuss the importance of giving back to younger family members and create traditions focused on helping others.
- Stick to healthy exercise and nutrition routines. It’s OK to indulge in a few extra treats, but maintain your fitness commitments as much as possible. Winter walks offer the opportunity to exercise and reflect while spending valuable time outside.
- Take it easy on the alcohol and drink plenty of water.
- Practice mindfulness and develop your ability to focus on the present moment. You can build your mindfulness practice through meditation and other strategies.
How Can My Primary Care Provider Help With Holiday Depression?
Your primary care provider is an excellent first step in combating holiday depression and promoting mental health. Comprehensive Primary Care views mental health as essential to holistic wellness for body and mind. Our practice includes numerous mental health services, and we can also provide referrals to counselors and other specialists when appropriate. CPC’s Mindfulness Based Cognitive Therapy is a proven tool for addressing feelings of overwhelm and anxiety. This virtual small-group program uses weekly virtual group visits to give patients tools to navigate emotional discomfort. It’s ideal for patients experiencing depression, anxiety, and dread and insurance often covers the small-group sessions. Reach out via our website to see if our Mindfulness program is right for you or to make an appointment with one of our providers.