The Holiday Blues are Real—Here’s What You Can Do

For some of us, the holidays are a joyous time we look forward to all year. But for others, the season can bring up feelings of sadness. An individual may be excited at one moment and feel down the next. Holiday blues can come and go in brief waves as one event ends and another begins, or it can persist for days or even weeks leading up to and following the holiday season. It can affect anyone, regardless of age, gender, race, socioeconomic status, sexual orientation or other demographic factors, as numerous potential triggers can contribute to it.

Why do we sometimes feel down around the holidays?

“The holidays bring up a wide range of feelings in everyone, and sadness may be caused by different things in different people,” explained Arianne Iorfido, MA, LPC, Service Line Director of Behavioral Health Services, Penn Highlands Healthcare. “People may feel sad because of stress, fatigue, unrealistic expectations, over-commercialization and financial stress, as well as the inability to be with family and friends and other factors.”

According to a study by the National Alliance on Mental Wellness, 68% of respondents felt financially strained during the holidays; 66% have experienced loneliness; 63% too much pressure on themselves; 57% feel down because of unrealistic expectations; 55% found themselves remembering happier times in the past; and 50% were unable to be with loved ones.

“Feeling down during the holidays may also be caused by habits and activities that can spike during the season, such as excessive drinking, overeating and insomnia,” said Arianne. “Reduced daylight during the winter can also be a factor in feeling down. When there is less sunlight, people may eat and sleep more, and dark mornings and short days can cause a general feeling of sadness.”

How can I cope with holiday sadness?

Coping with holiday blues involves taking proactive steps to manage stress, setting realistic expectations and prioritizing self-care during this often-demanding time of year. Here are some ways you can manage those feelings:

• Set realistic expectations for the holiday season and establish achievable goals for yourself
• Pace yourself and avoid taking on more responsibilities than you can manage
• Create a list and prioritize important activities to make holiday tasks more manageable
• Embrace the present and enjoy the moment
• Look ahead with optimism and avoid comparing the present to the "good old days"
• If you're feeling lonely, consider volunteering to help others
• Explore free holiday activities, like viewing decorations, window shopping without buying or enjoying the winter weather
• Limit alcohol consumption, as excessive drinking can heighten feelings of depression
• Make time for yourself to relax and recharge
• Share holiday responsibilities with others to lighten your load
• Make a budget to avoid financial stress after the holidays

Is it more than just seasonal blues?

Holiday sadness may mask something more serious than the typical winter blues. Here are few signs that you may be experiencing a more severe problem:

• Persistent feelings of depression and hopelessness on most days
• Loss of interest in activities you once enjoyed
• Frequent feelings of anxiety, nervousness or being on edge
• Ongoing difficulty sleeping over an extended period
• Struggling with intrusive thoughts that feel unmanageable
• Experiencing thoughts of self-harm or suicide

If you feel unsafe or in danger, reach out for help immediately. You can contact the 24/7 Suicide and Crisis Lifeline by texting or calling 988. Alternatively, you can visit the nearest hospital, call your local emergency hotline (911) or speak with your doctor to get the support you need.

Penn Highlands Healthcare offers a variety of outpatient and inpatient behavioral health services to treat the unique mental health concerns of patients of all ages, including children age 5 and up, adolescents and teens, adults, and seniors. To learn more, visit www.phhealthcare.org/bhs.