The festive holiday season, while often a time of joy, celebration, and togetherness, can also be a period of emotional struggle for many. It’s important to remember that you are not alone in these feelings of loneliness, stress, and sadness. A survey found that 64% of respondents reported negative effects from the holidays.1
It can be difficult to distinguish between holiday blues and depression because they have similar symptoms, such as feeling down, changes in appetite, and difficulty sleeping. If these feelings persist beyond the holiday season and start affecting your daily life, it may indicate depression rather than just holiday blues. It’s important to pay attention to the duration and intensity of the symptoms and seek professional help if needed. Below are some steps to reduce or prevent the holiday blues, but if you need an evaluation, Great Falls Clinic’s Psychiatry teams are here to help.
Are the Holiday Blues and Depression the Same Thing?
The holiday blues, or holiday season-induced depression, is a common experience for many individuals. The main difference between holiday blues and depression is the severity and duration of symptoms.1
The holiday blues involve mood changes triggered by seasonal factors such as less sunlight, changes in diet or routine, or alcohol at parties.1 Symptoms include feeling sad, fatigued, and having trouble sleeping. Somewhat different is Seasonal Affective Disorder (SAD). It’s important to note that while the holiday blues and SAD can have overlapping symptoms and occur at similar times, they are not the same disorder. Both can lead to temporary feelings of sadness, loneliness, or stress.
The holiday blues typically refer to a short-term state of sadness, loneliness, or stress that some people may experience during the holiday season due to social pressures, unrealistic expectations, or the absence of loved ones. On the other hand, SAD is a form of depression that is connected to the change of seasons, usually happening during the fall and winter months when there is less sunlight. Symptoms of both conditions can include feeling depressed, sad, tired, having trouble sleeping, and experiencing changes in appetite or mood due to seasonal factors like reduced sunlight, altered diet or routine, or alcohol consumption at parties. Holiday blues are typically short-term feelings of sadness that emerge during specific holiday periods, while SAD is a type of depression that occurs at the same time every year, usually in the fall and winter months.
It’s important to note that holiday season-induced depression and clinical depression are not the same condition.2 While clinical depression can occur at any time, it often first appears during a person’s late teens to mid-20s and is defined by persistent feelings of intense sadness or despair that can significantly disrupt daily life. Other symptoms include feelings of guilt, worthlessness, helplessness, and hopelessness, as well as trouble concentrating and remembering details. Depression can also cause insomnia, early-morning wakefulness, or sleeping too much and often requires treatment with medication.3 If you’re experiencing any of these feelings, please remember that taking care of your mental health is crucial. Consider scheduling a mental health consultation with the Great Falls Clinic. Your well-being matters, and seeking support is essential in caring for yourself.
6 Mental Health Tips for Managing the Holiday Blues
While it’s important to acknowledge and address feelings associated with the holiday blues, proactive steps can also be taken to promote mental health during the holiday season.
1. Acknowledge your feelings: It’s okay not to always feel jolly and festive. Allow yourself to acknowledge any sadness, grief, or stress you may be feeling during the holidays. Being honest with yourself about your emotions is the first step in managing them.
2. Prioritize self-care: This can include maintaining a regular sleep schedule, eating nutritious meals, and setting aside time for physical activity. Engaging in activities that bring joy and relaxation, such as reading a good book, taking a long bath, or practicing meditation, can benefit mental well-being and empower you to take control of your mental health during the holiday season. Limiting alcohol use, watching your diet, and limiting social media can also help minimize the blues.
3. Building a support system: Fostering meaningful connections with family and friends through in-person gatherings, phone calls, or video chats can help combat feelings of isolation. You can initiate conversations about shared interests or memories or plan activities like a virtual game night or a movie marathon. Additionally, volunteering or participating in acts of kindness within the community can boost mood and provide a sense of purpose.
4. Be realistic: Setting expectations and boundaries is key to managing holiday-related stress. It’s okay to say no to certain commitments and prioritize activities that align with personal values and well-being. Creating a budget for gift-giving and festivities can alleviate financial strain and reduce anxiety.
5. Create new traditions: If the holidays bring up difficult memories, consider creating new traditions that bring you happiness. Whether volunteering, trying out a new activity, or simply spending time with people who lift your spirits, creating new traditions can help shift your focus to positive experiences.
6. Talk with a counselor: For individuals grieving the loss of a loved one or coping with complex family dynamics, the holiday season can be incredibly challenging. Seeking support from a therapist, counselor, or support group can provide a safe space to process emotions and gain coping strategies.
These strategies promote emotional resilience, foster a sense of balance and centeredness, and can help individuals experience a more fulfilling and joyful holiday season. They can also positively influence interactions with friends and family, leading to deeper connections. Most importantly, these strategies can help shift the perspective from what is missing during the holidays to what is present, effectively reducing feelings of loss or sadness and countering the often associated feelings of helplessness during the holiday season.
Prioritizing Mental Health in Great Falls, MT
It’s important to remember that it’s okay to seek professional help if feelings of sadness, anxiety, or loneliness become overwhelming. For those who have a psychological disorder, the stresses of the holiday season can make things worse. It is crucial to seek help from a mental health professional if these negative feelings persist or worsen. Psychiatrists at the Great Falls Clinic are here to help. Dr. Kristopher Poliakiwski, general psychiatry, and Dr. Malinda Pike, pediatric psychiatry, can offer guidance, support, and therapeutic intervention to assist adults and children in navigating seasonal or clinical depression. At Great Falls Clinic, our Adult and Pediatric Psychiatry teams provide tailored mental health care plans to each patient’s health needs, preferences, and goals.
Ready to schedule a consultation? We look forward to serving you.
Sources:
1. Tips for Managing the Holiday Blues. National Alliance for Mental Health. https://www.nami.org/person-with-mental-illness/tips-for-managing-the-holiday-blues/
2. Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
3. Depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/depression