Defining the Holiday Blues
The holiday blues refer to feelings of sadness, stress, or emotional overwhelm that many people experience during the holiday season. Some people also refer to these feelings as “holiday depression” or “holiday-related stress.” Unlike the joy and celebration that holidays are meant to bring, some individuals find themselves feeling down, anxious, or disconnected during this time of year. Feeling depressed around the holidays is more common than you might think, affecting many individuals each holiday season.
The holiday blues typically emerge in late November and can last through early January. They often involve a mix of emotions including loneliness, disappointment, financial stress, and pressure to feel happy when you simply do not. Understanding that these feelings are normal and temporary can be the first step toward managing them effectively.
To learn more about the holiday blues, please schedule a free, 15-minute consultation with Balanced Mind of New York.
Common Signs and Symptoms
People experiencing holiday blues may notice changes in their mood, energy levels, and daily routines. Common symptoms include feeling sad or empty, increased irritability, difficulty sleeping or sleeping too much, changes in appetite, and other symptoms that are consistent with depression. You might also experience fatigue, difficulty concentrating, or a sense of dread about upcoming holiday events. Some people experience an increase in negative feelings and may combat feelings with excessive drinking or other substance use, avoiding stressful situations, or trying to mask their feelings around loved ones.
Physical symptoms can accompany emotional ones, such as headaches, muscle tension, or stomach problems. Many people tend to report feeling overwhelmed by holiday preparations, social obligations, unrealistic expectations to create “perfect” experiences for others, and a disruption of their normal routine. Recognizing these signs can help you take steps to address them before they become more severe.
Holiday Blues vs. Seasonal Affective Disorder
While holiday blues and Seasonal Affective Disorder (SAD) can occur during the same time period, they are different conditions. Holiday blues are typically triggered by the specific stressors and expectations of the holiday season, while SAD is a form of clinical depression that occurs due to reduced sunlight exposure during the fall and winter months.
SAD tends to be more severe and longer-lasting than holiday blues, often requiring professional treatment such as light therapy or medication. Holiday blues are usually situational and resolve once the holiday season ends. However, if your symptoms of depression or other stressful feelings persist beyond early January or significantly interfere with your daily life, it may be worth consulting with a licensed mental healthcare provider to rule out SAD, major depression (sometimes called “clinical depression”), or other mental health conditions.
Why Do Holiday Blues Happen?
Several factors contribute to the development of holiday blues. Financial stress is a major trigger, as the pressure of gift giving, hosting gatherings, and travel can strain budgets. Social pressures also play a significant role, including expectations to attend multiple events, maintain family relationships, and appear cheerful even when struggling internally. Practicing self care can take a back burner to the hustle and bustle of the holidays, especially when it is expected that you spend time with a loved one you may not see regularly.
The disruption of normal routines during holidays can also impact mental health. Changes in sleep schedules, eating patterns, stress levels, and exercise routines can affect mood stability. Additionally, the emphasis on family togetherness can intensify feelings of loneliness for those who are grieving, single, or estranged from loved ones. Unrealistic beliefs about how holidays should feel can create disappointment and other mental health symptoms when reality does not match the idealized version.
The Role of Grief and Loss
Holidays can be particularly challenging for those who have experienced recent losses or are dealing with ongoing grief. The emphasis on family gatherings and traditions can make the absence of loved ones feel more pronounced. Even those who lost someone years ago may find that holidays trigger unexpected waves of sadness or longing.
Grief during the holidays is not limited to death. People may grieve the loss of relationships, jobs, health, or life circumstances that have changed. Acknowledging these losses, seeking support, and allowing yourself to feel sad while others celebrate is an important part of processing grief in a healthy way.
Financial Stress and Holiday Spending
Money concerns are among the top contributors to holiday stress. The pressure to buy gifts, host elaborate meals, and participate in expensive activities can create significant financial strain. This stress often continues into the new year when credit card bills arrive, creating a cycle of anxiety that extends beyond the holiday season.
Setting realistic budgets and communicating openly with family and friends about financial limitations can help reduce this pressure. Having an honest, heart-to-heart conversation about what is realistic for you financially can lead to greater understanding and reduced feelings of stress and depression. Remember that meaningful holiday experiences do not require expensive purchases, and many people appreciate thoughtful, low-cost gifts or quality time together more than costly items.
Social Pressures and Expectations
The holiday season comes with numerous social expectations that can feel overwhelming. There is often pressure to attend every party, maintain family traditions, and ensure everyone has a perfect experience. Social media can intensify these pressures by showcasing idealized versions of others’ holiday celebrations.
Learning to say no to some invitations and focusing on the activities that truly matter to you can help manage social stress. It is perfectly acceptable to skip events that feel too demanding or to modify traditions to better fit your current circumstances and energy levels.
Coping Strategies for Holiday Blues
Effective coping strategies can help you navigate the holiday season with greater ease and enjoyment. Maintaining regular exercise routines, even if they are shortened or modified, can help stabilize mood and reduce stress. Prioritizing sleep and limiting alcohol consumption are also important for emotional well-being during this time.
Practicing mindfulness and staying present in the moment can help reduce anxiety about upcoming events or disappointment about unmet expectations. Simple breathing exercises, short walks outdoors, or brief meditation sessions can provide quick relief during stressful moments. Set realistic goals for yourself and others can to prevent disappointment and reduce pressure.
When to Seek Professional Help
While holiday blues are typically temporary and manageable with self-care strategies, there are times when professional support may be beneficial. If your symptoms are severe, persist beyond the holiday season, or interfere significantly with your work or relationships, consider reaching out to a mental health professional.
Warning signs that warrant professional attention include thoughts of self-harm, inability to function in daily activities, severe disruptions in sleep patterns (poor sleep) lasting more than two weeks, or substance use to cope with ongoing mental health symptoms, sadness, or social isolation. Many therapists understand that holidays can be challenging times and offer additional support during these periods.
Building Resilience for Future Holidays
Developing resilience can help you better manage holiday challenges in future years. This might involve creating new traditions that align with your current life circumstances, building a support network of understanding friends or family members, or developing a toolkit of self-care strategies that work for you. Avoid overindulging by limiting alcohol and substance use, spend time in self-care activities, and focus on other aspects of your personal well-being.
Reflecting on what aspects of the holidays bring you genuine joy versus what feels obligatory can help you make more intentional choices about how to spend your time and energy. Remember that it is okay for your holiday experience to look different from others or from your own past celebrations. The goal is to set realistic expectations that feel authentic and manageable for your current situation. Prioritizing your own mental health can lead to a greater sense of control and empowerment, leaving you better equipped to recognize and counteract the symptoms of holiday depression.
How Do I Pay for Therapy for the Holiday Blues?
Balanced Mind of New York is a private pay practice and does not accept insurance. We believe in providing individualized, high-quality care without the restrictions or limitations often associated with insurance-based treatment.
If you have out-of-network benefits, we’re happy to provide a superbill upon request, which you can submit directly to your insurance provider for potential reimbursement. Please consult your provider to understand your coverage and eligibility for out-of-network mental health services.
Contact Details for Balanced Mind of New York Psychotherapists
Please contact us at [email protected] or 646-883-5544 to schedule an appointment and take the first step toward a healthier you.