10 Tips For Beating The Holiday Blues - Page 5
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Despite being dubbed as the most wonderful time of year, the holiday season is infamous for triggering feelings of sadness in many individuals known as the holiday blues. Not to be confused with clinical depression, the holiday blues are characterized by increased but temporary feelings of sadness that last from November to December.
In a survey conducted by the National Alliance on Mental Health, 64 percent of participants reported that they are affected by the holiday blues. Twenty-four percent of respondents reported that they are affected significantly.
The holiday blues can look different from one person to the next, people often report experiencing feelings of dread, anxiety, and sorrow during the holiday season. For some, the previous loss of a loved one can make the holidays particularly difficult. Others find that increased financial pressure or anticipated conflict with loved ones at family gatherings is what causes the most duress. Here are 10 ways to beat the Holiday blues before they take over.
Rest
While the holidays generally symbolize an end-of-year winding down period, it is during this time of year when people find themselves overextended the most. Many companies require employees to partake in end-of-year tasks and performance evaluations. Additionally, people often have extra added responsibilities such as holiday shopping, hosting out-of-town relatives, and preparing festive meals. In the midst of all of this craziness, it’s important to rest.
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Eat a balanced diet
The holidays are a time of indulgence — especially when it comes to desserts and unhealthy meals. As you celebrate the occasion, try to balance out the celebratory meals with nutrient-rich foods. Studies have shown that people who indulge in a poor-quality diet are more likely to experience depressive symptoms.
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Know your physical limitations
It’s easy to become overwhelmed with all that is going on. Be mindful of your personal limitations and make a conscious effort not to take on more than you can handle. Remember the power of no and remind yourself that you are not a robot and that there is only but so much that you can accomplish in a day.
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Do not relax your boundaries
The holidays are a time of celebration and giving, but this does not mean that you should relax the personal boundaries that you’ve set with loved ones. As licensed mental health counselor Dr. Tracy Hutchison explains, “Boundaries are basic guidelines that people create to establish how others are able to behave around them.” The holidays are no excused to give people permission to behave or treat you poorly.
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Cut back on the Christmas carols
It’s not uncommon for Christmas music to trigger feelings of sadness and angst — especially when played too early. “Christmas music is likely to irritate people if it’s played too loudly and too early,” clinical psychologist Linda Blair told Sky News. “It might make us feel that we’re trapped. It’s a reminder that we have to buy presents, cater for people, organize celebrations. Some people will react to that by making impulse purchases, which the retailer likes. Others might just walk out of the shop. It’s a risk.”
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Stay in budget
According to a survey conducted by the American Psychological Association, thirty-eight participants shared that the brunt of their holiday stress stemmed from money woes, commercialism, and pressure related to gift-giving. You can counter the temptation to overspend by establishing a budget and sticking to the spending plan.
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Take time off
The same survey conducted by the American Psychological Association found that 56 percent of participants reported that they experienced the most holiday-related stress at work. If possible, consider scheduling time off, either during or immediately after the holidays, so that you can recover from the madness.
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Create new traditions
COVID-19 and new CDC guidelines for holiday gatherings have placed a damper on the way that we traditionally celebrate the holidays, which can be a bit of a downer. However, you can keep from dwelling on these limitations by opting to create new traditions with your family.
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Choose to spend the holidays with those who make you happy
Not all family gatherings are joyous. Some are stressful, tense, and downright uncomfortable. Further, many people report experiencing feelings of dread in anticipation of holidays with relatives. It’s okay to be selective with whom you choose to spend the holidays. If your relatives are not the people who bring you joy, choose to spend this time with the people who do.
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Give back
Last but not least, volunteer work can also help to reverse the holiday blues. “Charitable giving and volunteering are associated with increased activity in a brain area that functions as part of the reward system,” says Deborah Fields, a licensed clinical professional counselor for the Advocate Family Care Network. “These changes within the brain help to explain why helping others has multiple health benefits.”
