Tips for Coping with Holiday Stress and Depression

We’ve all heard the term, “the holiday blues.” But what exactly does it mean and how can impact you? In short, “the holiday blues” encompasses feelings of depression and stress that the holidays often invoke. Not only can this stress and depression ruin your holidays but also negatively impact your overall health.

While enjoyable, it’s no wonder the holidays carry an added level of stress, which can lead to depression. Good and bad, the holiday season presents a dizzying array of demands, from cooking meals and baking, to cleaning and entertaining, to buying the perfect gifts, and outfits, for all the celebrations. Between the never-ending To Do lists in your personal life, on top of the year-end demands and deadlines associated with your job, the holiday season is often one of the busiest, most stressful times of the year. Luckily, with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would! All it takes is making a conscious effort to set realistic expectations, planning ahead, maintain your boundaries, and seeking support.

Here are some tips to prevent holiday stress and depression:

1. Acknowledge your feelings. If you find yourself feeling blue, understand you can’t force yourself to be happy just because it’s the holiday season. Acknowledge your feelings and give yourself grace as you navigate them.
2. Reach out. If you find yourself feeling lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites, or virtual events that offer support and/or companionship. You can also reach out to trusted family and friends or seek volunteer opportunities that allow you to connect with others on a more meaningful level.
3. Manage your expectations. The holidays don’t have to be perfect and traditions from previous years may no longer suit you.  As families change and grow, traditions and rituals often change as well. Choose a few to hold onto and be open to creating new ones.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. If you have grievances with loved ones, try to set them aside until a more appropriate time for discussion. Also, try to be understanding of others who may be upset or distressed, they too may be feeling the effects of holiday stress and depression, too.
5. Establish your budget. Holiday expenses can add up quickly! So prior to shopping for food, clothing, and gifts, decide how much money you can afford to spend and track your spending so you can stay on budget.
6. Plan ahead. Scheduling time and/or days for shopping, baking, connecting with friends, and attending parties not only helps you maintain a schedule but also helps prevent holiday burnout. If you’re feeling overwhelmed by holiday crowds and to do lists, consider shopping online and scheduling pick-ups whenever possible. When possible, plan your holiday menus and make shopping lists for gifts and holiday needs as early as possible. Doing so helps prevent the stressful, last-minute scrambling to buy forgotten ingredients, grab another gift, or find an outfit for that upcoming holiday get together.
7. Learn to say no. The holidays are filled with celebrations, projects, and activities. Saying yes to everything can leave you feeling resentful and overwhelmed. Understand that it’s ok to say no when you’re feeling stressed or suggest alternate times to get together in the new year.
8. Maintain your healthy habits. During the holiday season, it’s easy to get off track you’re your diet and exercise routine. And once you’re off track, it’s easy to stay there. Maintaining your healthy habits can help you combat stress, guilt, and holiday weight gain as well as promote your mental health. Here are some suggestions to keep you stay healthy throughout the season:
   • Don’t skip meals to save calories
   • Enjoy a healthy snack before attending a party or enjoying a holiday meal
   • Include fresh fruits and vegetables in your feasts
   • Get plenty of sleep.
   • Drink plenty of water
   • Strive for 30 minutes of physical activity each day
   • When feeling stressed or overwhelmed, try deep-breathing exercises, meditation, or yoga
   • Avoid excessive tobacco, alcohol, and drug use.
9. Prioritize self-care. Taking some time for yourself can go a long way in helping you maintain your overall health. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Seeks activities that help you reduce stress, clear your mind, slow your breathing, and restore your inner calm. Whether reading, listening to music, taking a walk, enjoying a bath, spending time doing a hobby, taking a break for yourself, by yourself, can help you combat holiday stress.
10. Seek professional help when needed. Despite your best efforts, the holidays may leave you feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and/or unable to face routine chores. If these feelings last, talk to your doctor or a mental health professional.

By taking steps to prevent the stress and depression that can descend during the holidays, and learning to recognize your holiday triggers, such as financial pressures or personal demands, you can combat stress before it overcomes you. With a little planning and some positive thinking, you can find peace and joy during the holidays!