10 tips for preventing holiday depression

We often associate the holidays with fun times celebrating and connecting with friends and family. But for many, this time of year brings immense stress, grief, and even loneliness.

Fortunately, there are many actions you can take to help prevent those holiday blues. Schuyler Williams, MD, a primary care provider at LCMC Health, shares ways to protect your mental health during the holiday season.

What causes holiday blues?

The holiday blues can and do happen for a variety of reasons—even in people who don’t normally experience depression or depression-like symptoms.

"There’s a big increase in stress during the holidays,” says Dr. Williams. “Many people are balancing end-of-year work stress with home demands related to the holidays, such as hosting events and gifting. Higher expectations, financial stress, and feeling the loss of loved ones all can trigger some of the symptoms we see.”

Other causes of holiday depression may include:

• Unrealistic expectations: Visions of the holidays depicted in movies and commercials can create the expectation that people are supposed to feel nonstop joy and cheer during the holidays, which isn’t realistic. Social media doesn’t help, either.
• Feeling the pressure from added demands: You may feel the weight of your to-do list with shopping, parties, family obligations, cleaning, and entertaining.
• Facing grief: It’s common for people to miss a departed loved one during this time of year, even if it’s not a recent loss.
• Having a small social circle: Some people don’t have a lot of family and friends to spend time with, so there’s added loneliness on holidays.
• Seasonal depression: The holidays coincide with the start of fall and winter, when it gets darker earlier and the weather gets cooler. Seasonal affective disorder (SAD), a type of depression related to this change in seasons, can contribute to holiday blues.

What are symptoms of holiday depression?

“A key symptom of depression is loss of interest in activities that used to bring you pleasure,” explains Dr. Williams. “And during the holidays, this can happen in anyone, regardless of what your mental health looks like during the rest of the year.”

Along with a loss of interest in activities, other symptoms to watch out for include:

• Changes in appetite or unplanned weight changes
• Fatigue or decreased energy
• Feelings of frustration, irritability, or restlessness
• Feelings of guilt, helplessness, or worthlessness
• Feelings of loneliness
• Trouble sleeping, waking up, or sleeping too much

Dr. Williams suggests paying attention to what’s “normal” for you, so you know if it changes. For example, are you eating or sleeping more or less than usual? If so, you may be dealing with depression.

How to prevent holiday stress and winter blues

So, what can you do to deal with the added holiday stress and prevent holiday depression? Start with these tips:

1. Reach out. If you’re feeling lonely or isolated, talk to a friend or family member about your concerns, or seek community at social events.

2. Acknowledge how you feel. If someone close to you has recently died or you can’t be with your loved ones for other reasons, realize that it’s normal to feel sadness and grief.

3. Reassess your expectations. Life is not a Hallmark movie. You’re much more likely to have fun and make happy memories if you aren’t pining for that “perfect” holiday dinner, photo shoot, or shopping excursion. Know that not every holiday looks the same and that not every moment is a happy one.

4. Set priorities and a budget. Don’t take on more responsibility than you can handle. Be realistic about what you can and cannot do. That includes budgeting. Money is a constant stressor for many of us at any time of year, but particularly during the holidays. Setting a budget for your gifts, decorations, and travel is a good way to lower stress.

5. Learn to say, “no.” You’re one person, and there’s only so much you can do on a given day or holiday. Too many to-dos can send your brain into overdrive, creating even more stress. If needed, give yourself permission to stay home, and skip all but the most important holiday parties.

6. Don’t abandon healthy habits. There’s nothing wrong with a glass of wine here and a cup of eggnog there, but overdoing your holiday imbibing won’t make you feel better the next morning. In fact, heavy alcohol use can increase anxiety, making you feel even more stressed. Try not to let the holidays become a free-for-all. Overindulgence only adds to your guilt, but staying active and eating well can boost your mood and lower stress.

7. Go to bed early. Insufficient sleep is a trigger for many mental health issues. It can also make you feel grouchy and out of sorts. Getting enough sleep will help you feel better equipped to tackle your to-do list.

8. Practice gratitude. It can be hard to feel grateful if your holiday season or your life isn’t going as planned. Literally counting your blessings daily can help remind you what good things you do have in your life. A gratitude practice is a known stress reliever, and it may help get you into the holiday spirit.

9. Pause and breathe. Remember to pause for breaks. When you feel stressed or overwhelmed, stop what you’re doing and take several deep breaths. This simple act can help reset your nervous system and bring feelings of calm back to your body.

10. Seek professional help if you need it.

When to get professional mental health support

If you are experiencing serious signs of depression, call 1-800-273-TALK (8255) or text SIGNS to 741741 for 24/7, anonymous, free crisis counseling.

You can also talk to your primary care provider about your concerns. If you need more support, they can refer you to a behavioral health specialist. Our team at LCMC Health works with you to find the best treatment for any mental health issues, so you can get back to living your best life—and holiday season.

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