Beating the Holiday Blues: Understanding and Overcoming Seasonal Sadness
The hanging icicle lights, festive family gatherings, and pressure to create perfect moments can make the holiday season even more challenging than it already is. Being surrounded by cheerful seasonal films and advertisements don’t help, often creating added tensions between expectation and reality.
Over two-thirds of people report their stress levels as moderate to extreme during the 2023 holidays. Even those normally unaffected by anxiety or depression can feel these stresses at the end of the year. This widespread experience of seasonal sadness has earned the name “holiday blues.”
By understanding the holiday blues as a common phenomenon with situational and social drivers, you can identify and implement coping methods to ease these symptoms. Equipped with self-compassion, healthy boundaries, and stress management techniques, you can do more than just survive the holiday season—you may even enjoy it.
What are the Holiday Blues?
The term "holiday blues" or "holiday depression," while not a clinical diagnosis, refers to feelings of sadness, stress, anxiety, and loneliness that you often experience during the holiday season. The reasons for experiencing holiday blues can vary from person to person.
If you’re already prone to anxiety and depression, shorter winter days can biologically trigger low moods. Seasonal changes aside, holidays present unique social and emotional dynamics which can fuel turmoil. Conflict-filled family gatherings, loneliness, lack of sunlight, tense finances, and grief over absent loved ones can all converge, leaving you feeling more stressed than blessed.
If you find yourself facing the holiday blues, remember: You are not alone. Many people find this season challenging. Understanding the causes and taking action can help you regulate difficult emotions.
How Do I Beat the Holiday Blues?
Acknowledge Your Feelings: Allow yourself to feel what you're experiencing. It's okay not to be filled with holiday cheer.
Identify and Name Your Emotions: Understanding whether you're feeling sad, anxious, or lonely can be a helpful first step in addressing these feelings.
Locate Your Feelings in Your Body: Notice where your emotions manifest physically. This awareness can provide valuable insights.
Practice Mindfulness or Meditation: These techniques can help you become more present and accepting of your emotions.
Try Journaling: Writing down your thoughts and feelings can be a cathartic way to process them.
Seek Social Support: Sharing your feelings with friends or family can be incredibly relieving.
Engage in Self-Compassion: Be kind to yourself. It's normal to experience a range of emotions during this time.
Limit Social Media: Social media can often exacerbate feelings of loneliness or inadequacy.
Get Out and Exercise: Even a short walk can do wonders for boosting moods. Try to get out a couple times a day and get your blood pumping for just few minutes.
Set Realistic Expectations: Let go of the idea of a perfect holiday. Embrace the season for what it is, not what it's supposed to be.
Focus on What You Can Control: Concentrate on aspects of your life that you can influence, such as your daily routine.
Remember, these strategies vary in effectiveness for each person. The key is to find what resonates with you. If you're struggling with persistent or overwhelming feelings, it may be time to seek professional help.
Wave: Your Ally in Emotional Wellbeing
While the above tips can be effective, sometimes professional guidance is necessary to navigate through tougher emotional landscapes. This is where Wave can help.
Wave offers a range of resources and strategies to help you combat the holiday blues, including affordable and flexible coaching options.
Our unique approach includes:
Affordable Online Mental Health Coaching: Access expert coaching at a fraction of the cost of traditional therapy. No insurance is needed, and there's no long-term financial commitment.
Personalized, Science-Backed Strategies: Our team of clinical psychologists has developed a platform that uses evidence-based approaches like CBT, DBT, and ACT, ensuring you receive the most effective treatment.
24/7 Tools and App-Based Support: Along with coaching, our app offers on-demand exercises and daily emotional check-ins, making mental health care a seamless part of your routine.
Real Human Connection: Our board-certified coaches provide genuine, empathetic support, helping you to explore and overcome your holiday blues in a supportive, non-judgmental environment.
The holiday season can be challenging but with Wave, you have a partner in your journey towards better mental health. Download the app today and start your path to a more joyful, balanced holiday season!