For many Americans the season to be jolly is anything but. High expectations, loneliness and stress can lead to the “holiday blues” and, while symptoms are generally temporary, for some people they can lead to clinical anxiety and depression.
“Family relationships and memories have such a significant influence on how one feels. The natural life events that cause sadness have the potential, especially around the holidays, to intensify our thoughts about the past and the future,” says Stacie Selfe, a licensed marriage and family therapist with St. Elizabeth’s Behavioral Health Center.
In a 2014 survey by the National Alliance on Mental Illness (NAMI), nearly seven out of 10 (68 percent) of respondents said the holidays can make them feel sad, dissatisfied and financially strained and almost as many say they have experienced loneliness (68 percent), excessive pressure (63 percent) and unrealistic expectations (57 percent). More than half (55 percent) felt melancholy remembering happier times in the past and half were unable to be with loved ones. For people who suffer from mental illness the holidays can be especially tough: 64 percent of respondents diagnosed with mental illness said the holidays exacerbate their conditions.
Fortunately, you can take steps to make the weeks between Thanksgiving and New Year’s a little less stressful.
Here are some tips from NAMI:
- Stick to normal routines as much as possible.
- Get enough sleep.
- Take time for yourself, but don’t isolate yourself. Spend time with supportive, caring people.
- Eat and drink in moderation. Don’t drink alcohol if you are feeling down.
- Exercise, even if it is only taking a short walk.
- Make a to-do list and keep things simple.
- The holidays can be overwhelmingly busy. Set reasonable goals for holiday activities.
- Set a budget and don’t overextend yourself financially.
- Practice what relaxes you, such as listening to music, reading or practicing yoga.
“Knowing that it’s natural to experience some holiday blues can be helpful,” says Selfe. “It’s important to also be fair and compassionate toward oneself and aware that seeking professional help is often a valuable gift. Therapy is a great way to ensure self-care. If you notice an increased tendency to ruminate, or overly think about the past or the future, this may be an indicator that it’s time to reach out for some professional help. It’s important to be able to accept the here and now.”
