Holiday Survival Kit: 6 Tips to Help You Survive the Holiday Blues
While the holiday season is a time for joy, love, and togetherness for some, the high societal expectation for positivity during this time can also contribute to a lot of stress, pressure, and anxiety for others. Not to mention, depending on where in the world you live, seasonal depression, aka Seasonal Affective Disorder (SAD), can occur in climates where there is less sunlight around this time of the year.
According to a study by the American Psychiatric Association [1], adults are five times more likely to experience an increased stress level rather than decreases during the holiday seasons. Another survey done by the National Alliance on Mental Illnesses also states that 64% of people with mental illness report holidays make their conditions worse. [2] This can lead to physical illness, depression, anxiety, and substance misuse. Some reasons for holiday blues include a lack of time, gift-giving, financial pressure, family gatherings, traveling, etc.
As we navigate this time of celebration, it is especially important to take the time to engage in self-care intentionally. Here are some tips to help you make this holiday season less stressful and hopefully more enjoyable:
Prioritize Sleep. While sleep may seem like a low-hanging fruit, its importance and impact on our mental and physical wellness cannot be emphasized more. Sleep deprivation can negatively impact our cognitive functioning and emotional regulation, which can directly affect how we feel and our interactions with others. So, while you enjoy the holiday festivities, make sure to take the time to rest and sleep!
Set Boundaries. Boundaries are guidelines you set for yourself and others to define what behaviors are acceptable for you. It can be physical (e.g., What kind of affection will you accept or give to others? Are you feeling pressured to participate in activities but want no part of them?), emotional (e.g., How do you intend to relate to other people’s feelings? Are you feeling pressured to celebrate even though you aren’t in a place to do so?), financial (e.g., What kind of holiday gifts are you able and willing to purchase for yourself and others?), and moral (e.g., What are your morals and values, and what will you do if someone you love does not share the same ones?) Honor your own boundaries by communicating them and maintaining them. It is okay to say no to others or step away from an unsafe space if you feel that your boundaries are not honored.
Practice Mindfulness & Gratitude. Mindfulness involves a gentle awareness of our thoughts, bodily sensations, surrounding environment, and emotions. While checking in with yourself, be as nurturing and accepting as possible. Check your all-or-nothing thinking (e.g., Are you judging your feelings? Is there truly a “right” or “wrong” way to feel?), and tune into what your senses are trying to tell you. In addition to mindfulness, introducing gratitude into our reflections helps us affirm the good things in our lives and notice the sources of positivity around us. If interested, try meditation to be more present with yourself and start a gratitude journal!
Get As Much Sunlight As Possible. During the holiday season, the lack of available sunlight can be one of the causes of depressive moods and sleep dysregulation. To counter that, try to get as much sunlight as possible by taking a walk or sitting near a window throughout the day. If available, light therapy lamps may also help reduce the symptoms of SAD.
Plan Travels In Advance. Travel anxiety is not an uncommon experience. With all the possible risks, such as transportation delays, being in unfamiliar places/territory, and the chaotic energy in some airports and train stations, symptoms of anxiety or even panic can be triggered. To help relieve some of the anxiety-provoking anticipations, plan for certain scenarios (e.g., What if I get lost? What if I get sick? What if I lose my luggage?), travel with a friend or family member if they are available, bring your favorite activity that helps distract/reduce stress (e.g., video games, movies, books, puzzles, music, etc), and plan for responsibilities at home while away (e.g., get a pet-sitter, plant-sitter, house-sitter, etc).
Take a Literal Breather. Breathing practices can help reverse stress responses in our bodies. You can try and incorporate the 4-7-8 breathing technique, also known as the “relaxing breath.” This breathing pattern involves breathing in through your nose for 4 seconds, holding the breath for 7 seconds, then exhaling through your mouth for 8 seconds. Repeat this 3 more times.
Lastly, as a reminder, experiencing holiday blues is normal; you do not have to deal with it alone. Take the time to acknowledge your feelings, and don’t minimize your experiences. Be patient and kind to yourself, and inform friends and family in advance of your limitations. Lastly, if you are up for it, allow yourself to have some fun and create new memories!
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Extra Resources:
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If you think you may have an emergency, please dial 911 immediately. If you or someone you know is struggling or in crisis, help is available—Call 988 to reach the 988 Suicide & Crisis Lifeline, or text 741741 to speak to a crisis counselor at Crisis Text Line.
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References
[1] Nationwide Holiday Mental Health Poll reveals Americans are worried about contracting COVID, missing. American Psychiatric Association. (2021, December 2). Retrieved November 22, 2022, from https://www.psychiatry.org/newsroom/news-releases/nationwide-holiday-mental-health-poll-reveals-americans-are-worried-about-contracting-covid-missing-family-members-and-procuring-and-affording-gifts
[2] Mental Health and the Holiday Blues. NAMI. (2014, November 19). Retrieved November 22, 2022, from https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues
[3] Marksberry, K. (2017, January 4). Take a deep breath. The American Institute of Stress. Retrieved November 22, 2022, from https://www.stress.org/take-a-deep-breath
