Signs of Holiday Depression

Signs of Holiday Depression

Contrary to what the song tells us, the holidays aren’t the most wonderful time of the year for everyone. It can be a difficult season for many people, and that’s especially true this year as people are likely dealing with added frustrations or pressures in the wake of COVID-19. There may be unrealistic expectations for a “perfect” holiday after pandemic-related isolation and lockdowns, and that can add even more stress to an already stressful time.

There’s even a name for this seasonal effect: “holiday blues.” On its own, the holiday blues is a temporary condition, but it can intensify symptoms for people with depression. You’re not alone if you experience this: One survey found that 64% of people with a mental health issue said the holidays made them feel worse. Holiday depression of this kind isn’t an official diagnosis but an accurate description of the sadness and stress that can be overwhelming during this season.

That’s why it’s important to recognize the signs of holiday depression and know what helpful steps you can take for your mental health.

• ‘Tis the Season to be Stressed: It’s not surprising that so many people experience intensified depression during the holidays. There’s a lot of stress beneath the season’s shiny tinsel veneer. One survey found that 77% of people indicated they felt more pressure during this time of year than any other. Extra stress can intensify depressive symptoms such as sadness, hopelessness, or fatigue. There are many reasons for this.
• Hectic Schedules: Life may be busy year-round, but it feels even more frantic now. There are final exams if you’re in school or end-of-the-year deadlines at work. And, of course, the holidays bring extra demands on your time with family obligations, parties, gift shopping, and other tasks on your to-do list. 
• Financial Concerns: You may feel pressure to buy lots of expensive presents to make up for last year’s pandemic holiday. This can strain your budget and, in turn, your sense of well-being.
• Family Relationships: Spending time with relatives can be tough if you have dysfunctional or fractured relationships. Unhealthy family dynamics cause stress anytime, but especially during the holidays when you may be spending more time together than usual.
• Loneliness: On the other hand, you may not have family nearby. Or you may rely on friends who serve as your “chosen family” but aren’t available during the holidays because they are with their own families. This can make you feel isolated, contributing to holiday depression symptoms.
• Seasonal Affective Disorder (SAD): Wintry days and long nights can trigger this seasonal form of depression around the holidays. For people without depression, SAD symptoms can be milder and temporary, ending when the seasons change. For people with depression, however, the gloomy days can exacerbate symptoms.
• Lack of a Normal Routine: Something’s got to give in your jam-packed schedule, and it may be the self-care habits that help you manage depression symptoms. You may develop holiday depression if you don’t make time to eat well, exercise regularly, and get enough sleep.
• High Expectations: It’s frustrating when you think you have to be happy during the holidays, but your depression symptoms make that difficult. You may feel like a failure because you have unrealistic expectations for how you “should” think and feel during a season typically marked by joy and celebration. 
• Signs of Holiday Depression to Watch For: So what is holiday depression, and how do you know if you are struggling with it? You may be diagnosed with depression if you have persistent feelings of sadness almost every day for at least two weeks. 

That sadness may also be accompanied by risky or erratic behavior, mood swings, fatigue, and feelings of hopelessness or guilt. If you have holiday depression, you may also find it hard to concentrate or think clearly, experience fluctuations in appetite or weight, and feel the need to isolate yourself from others. 

It’s critical to get professional help if you recognize these signs in yourself or in a loved one, especially if there is also talk of self harm or suicide. 

Tips to Ease Holiday Depression

There are some smart strategies to use this holiday season:

• Keep up with self care: Eat well, exercise, and get enough sleep. These habits support your mental and physical health. Additionally, they contribute to a positive outlook.
• Say no to overscheduling: Don’t commit to every holiday invitation. Look at your schedule and be honest with yourself about how much bandwidth you have. Say yes to events you absolutely have to attend or those that bring you joy, and decline the rest.
• Have a support network in place, whether you’re meeting virtually or in person: Spend time with friends you trust. If friends aren’t around for the holidays, meet new people while volunteering for one of the many charitable events held during this season. (Plus, you’ll be helping others, which is a stress-buster and mood-booster.). If you don’t have these close relationships right now, it may help to see a therapist or join a support group during the holidays.
• Limit your alcohol intake: Champagne, spiked punch, wine—drinks flow freely during the holidays. Remember to imbibe in moderation as alcohol can influence depressive symptoms and detract from your physical well-being.
• Set a budget: Map out how much you can spend on gifts during the holidays to avoid the stress of high credit card bills in the new year.
• Take time to breathe—literally: Deep breathing, mindful meditation, and tai chi are all great for alleviating stress and promoting relaxation. Carve time out every day to get calm and centered. Remember that mere five minutes a day is all you need to get started. 
• Don’t put pressure on yourself: Holiday cheer isn’t cheery if it’s false or forced. Give up expectations for the “perfect” holiday and focus on taking care of yourself.

Get Help for the Holidays with TMS

You may be afraid to face the holidays if you haven’t found effective depression treatment with medication or talk therapy. This is a good time to pursue TMS treatment. Our Patient Consultants can tell you how TMS works and answer all of your questions. This effective, non-invasive treatment may be just the gift you need to give yourself this holiday. Contact us to schedule your free consultation.