The holiday season is often associated with joy, love and celebration. However, for many us, it can also bring feelings of sadness, loneliness and anxiety. Holiday depression, also known as the “holiday blues,” is a common phenomenon during the holiday season.
Dr. Shelley Williams, a family practitioner in Silver Spring who is affiliated with Holy Cross Hospital, understands the causes and symptoms of holiday depression and offers practical advice to overcome it.
“The common symptoms are not wanting to do things that bring you joy and make you happy,” she says.
“Feelings of loneliness and social isolation arise when you are not in the presence of friends or family,” whether due to distance, loss or strained relationships, Williams says.
Depression can be triggered by unrealistic expectations for the holidays. The pressure to create a perfect holiday experience, fueled by societal and media messages, can lead to feelings of inadequacy and disappointment when reality falls short.
“Everything during the holiday season pictures family and friends being together. That further emphasizes what you think should happen. Feelings of inadequacy and disappointment can add to depression,” Williams says.
The cold weather and reduced exposure to sunshine can bring on seasonal affective disorder, a form of depression that can exacerbate the holiday blues, Williams says.
Financial stress brings on anxiety, worry and depression. “Sometimes you may not be able to buy the gifts you want to or incur travel expenses. You just can’t afford it,” she says.
There are various strategies to help navigate this difficult period and rediscover the joy and meaning of the season.
To counter money woes, make a budget and stick to it. Remember that the value of a gift lies in the thought and sentiment behind it, rather than its price tag. Consider alternatives to expensive presents, such as handmade gifts.
Williams recommends staying involved in something that keeps you busy, like work or hobbies. Or, take a staycation. “It keeps the mind focused and not dwelling on the fact that you’re depressed over not being with friends and family during the holiday. An idle mind makes the situation worse.”
If you’re depressed, reach out to friends, family or support groups. Consider volunteering or participating in community events that can provide a sense of connection and purpose.
“Different people deal with depression differently. Some just shut down and want to stay at home and not do anything they enjoy. Some people unfortunately look to food and start overeating.”
Practice self-care, which involves prioritizing your physical and mental well-being. Engage in activities that bring you joy and relaxation, such as exercise, meditation or pursuing hobbies.
Ensure that you get adequate rest, eat nourishing foods and maintain a balanced routine, Williams says.
Exercising is most important. “Exercising helps keep your mind off of other things and helps lessen stress. At the same time it helps keep you physically fit.”
Seek professional help if needed. If your symptoms persist or worsen, consider reaching out to a mental health professional. They can provide guidance, support, and appropriate treatment options tailored to your specific needs.
“I would say that if it extends past New Year’s, the person may need to seek help.”
Holiday depression doesn’t have to overshadow the joy and beauty of the season. By understanding the causes, recognizing the symptoms and implementing practical strategies, a person can feel better about the holidays and yourself, Williams says.
