Blue Christmas

Depression and the Holiday Season

The holiday season, particularly around Christmas, is often seen as a time of joy, celebration, and togetherness. Yet for many people, it can also be a period marked by increased stress, anxiety, and even depression. While the holidays are frequently portrayed as cheerful and carefree, the reality is more nuanced.

Approximately 38% of people report higher stress levels during the holidays, and 64% of individuals living with mental illness say their symptoms worsen during this time. Let’s explore why depression tends to spike during the holiday season, the factors that contribute to it, and practical strategies for coping.

Why Does Depression Increase During the Holidays?

1. Unrealistic Expectations and Social Pressure

• The imagery of a “perfect holiday” — filled with laughter, family gatherings, and elaborate gift-giving — sets high expectations. Many feel pressured to live up to these ideals portrayed in advertisements and social media, leading to feelings of inadequacy when their reality falls short.
• For those who have lost loved ones or are estranged from family, the contrast between the idealized holiday and their circumstances can amplify loneliness, disappointment, or sadness.

2. Loneliness and Isolation

• While the holidays are synonymous with social gatherings, they can feel isolating for those who are alone. People who live far from family, have strained relationships, or are grieving a loss may find the season particularly difficult.
• Older adults and veterans, for instance, often feel a heightened sense of loss during this time, as they reflect on loved ones who are no longer present or celebrations that can no longer be recreated.

3. Seasonal Affective Disorder (SAD)

• Seasonal Affective Disorder is a type of depression triggered by changes in seasons, often starting in the fall and continuing through winter. Shorter days and reduced sunlight disrupt circadian rhythms and decrease serotonin levels, a neurotransmitter that regulates mood.
• The holiday season coinciding with these darker months can exacerbate symptoms, adding another layer of difficulty.

4. Financial Stress

• The pressure to buy gifts, host events, and travel can create significant financial strain. Many feel anxious about spending beyond their means or ashamed if they cannot meet societal expectations around gift-giving.
• In a culture that often equates material generosity with love and affection, financial struggles can worsen feelings of inadequacy or guilt.

5. Reflection on the Past Year

• The end of the year often prompts reflection. For some, this can lead to disappointment if they feel they haven’t met personal goals or have faced setbacks. When paired with the festive atmosphere, unresolved emotions and regrets may surface.

6. Disruption of Routine

• The holidays often disrupt normal routines. Overeating, drinking more alcohol, and skipping exercise are common, all of which can negatively impact mood and mental health.
• For those who thrive on structure and predictability, the whirlwind of social obligations and changes in routine can be overwhelming, heightening stress and anxiety.

Coping Strategies for Managing Holiday Depression

1. Set Realistic Expectations

• Recognize that the “perfect holiday” is a myth. Focus on what is meaningful to you and avoid comparing your experiences with idealized portrayals in media or on social platforms.

2. Establish Boundaries

• It’s okay to say no. Overcommitting to events or spending beyond your means often leads to unnecessary stress. Setting limits on your time and finances can help reduce the emotional toll of the season.

3. Stay Connected

• Reaching out to friends, community groups, or support networks can combat feelings of isolation. If you are far from family, consider volunteering. Helping others can foster connection and purpose, lifting your spirits.

4. Practice Self-Care

• Maintain a healthy routine. Regular exercise, mindfulness, or meditation, and moderation in alcohol consumption can counteract holiday disruptions and support mental well-being.

5. Embrace or Create New Traditions

• Holidays can be painful reminders of past losses, but creating new traditions can establish a sense of joy and control. Choose activities that bring personal fulfillment rather than conforming to societal expectations.

6. Seek Professional Help

• If sadness or depression persists and interferes with daily functioning, consider seeking help from a mental health professional. Therapy, support groups, or medication may be necessary for managing severe symptoms or Seasonal Affective Disorder.

Conclusion

While the holiday season is often depicted as a time of universal joy, it’s important to acknowledge that for many, it can be a period of increased vulnerability to depression. High expectations, social isolation, financial stress, and the biological effects of shorter days all contribute to this reality.

By recognizing the emotional complexities of the season and employing strategies to manage stress, you can navigate the holidays with greater ease. Remember, it’s okay to not feel the “holiday spirit” all the time. Acknowledging your feelings and prioritizing your mental health can help make the season a bit brighter.

Even Santa can get the Blues!

In a later article we will take a more in-depth look at depression in general.

For further reading and resources on coping with depression during the holidays, see the following:

• National Institute of Mental Health: Coping with Holiday Depression
• American Psychological Association: Managing Holiday Stress
• https://www.healthpartners.com/blog/why-we-get-depressed-during-holidays/