The Holiday Blues and You
No matter where you go this time of year, you
are bound to see festive lights, beautiful decor,
and men and women hustling about, planning holiday
activities, attending parties, shopping for the
perfect gifts, and more. The holiday season is
very joyous for some. However, it can be sad,
lonely and often times stressful for many others
who experience holiday depression each year.
Holiday depression, also referred to as the “holiday
blues,” affects more than one million people
each year. It is a very common form of depression,
which can be triggered by a number of things,
including stress, fatigue, unrealistic holiday
expectations, financial limitations, inability
to be with family and friends during the holidays,
or just the opposite, pressure to be with family
and friends. The loss of a loved one or a lifestyle
change, such as a separation or divorce, can
also lead to holiday depression.
The good news is that unlike other forms of
depression, such as clinical depression, holiday
depression is a transient condition that only
lasts for a brief period of time. Typically,
it surfaces around Thanksgiving and can continue
right up to the New Year. It can also extend
to January, after the holidays are over. This
is often related to emotional disappointment,
which occurred during the preceding months, coupled
with physical reactions caused by excess fatigue
and stress. In addition, treatment for holiday
depression does not usually require medication.
According to Rita
Ryan, PhD, department of psychiatry at the
Hospital of the University of Pennsylvania, the
following are some tips to manage holiday depression:
Keep holiday expectations manageable
Remember, you are only one person and you can’t be everywhere and do
everything at the same time. Holidays are much more enjoyable when they are
stress-free. Instead of overwhelming yourself with a huge list of things to
do in order to create the “perfect” holiday, remove a few things
from your list and focus on creating an enjoyable holiday.
Don’t overspend on gifts
Everyone wants to give the perfect gift. However, the perfect gift is not necessarily
the one that comes with the largest price tag. Instead of fretting over the
gifts that you can’t afford to give, set a realistic budget and focus
on what you can give. If buying gifts is not in your budget, than find other
ways to give. Send a holiday greeting card, bake a cake for that special
someone, or plan a surprise visit. Often times, these special gifts are far
more rewarding than anything that money can buy.
Focus on the present instead of trying to
recapture the past
Everyone likes to reminisce about past holidays and the special times shared
with family and friends. However, thinking about past holidays too much can
cause holiday depression. When your joyful memories lead to feelings of hopelessness
and despair, then it is time to stop looking back and focus on the future.
Instead of trying to recapture or recreate past experiences, create new holiday
traditions and memories.
Volunteer
If you are unable to be with relatives and friends, it doesn’t mean that
you have to be alone. Why not take advantage of the free time that you have
to volunteer at a local non-profit organization. Throughout the year, and especially
during the holiday season, these organizations are looking for volunteers to
visit the sick and shut-in; sort and package donated items; prepare and serve
holiday meals; deliver food baskets and gifts to individuals and families in
need and more.
Volunteering offers a twofold reward. It allows
you to spend your holidays with others, while
affording you the opportunity and satisfaction
of knowing that you have given your time, talent
and love during this special time of year.
For information about volunteering at the University
of Pennsylvania Health System, please visit the Volunteer
Opportunities web site.
Avoid Excessive Drinking
Drinking does not resolve or eliminate your problems, but rather tends to only
exacerbate them. If you are feeling down this holiday season, it is more
important than ever that you avoid excessive alcohol consumption.
Although the holiday blues may not appear as
harmful as other forms of depression, it should
be taken seriously. If the condition is ignored,
it could lead to more serious forms of depression
over time. Don’t let depression get the
best of you. Help is available. If you are experiencing
persistent sadness and physical symptoms, such
as headaches, difficulty sleeping, anxiety, or
significant changes in your appetite, it could
be the holiday blues or something more serious.
Consult your physician immediately and get the
help that you need.
Reviewed by Rita
Ryan, PhD
Clinical Psychologist, Post Doctoral Fellow
Penn Behavioral Health
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