How To Beat The Holiday Blues This Year!

The holidays can be a very difficult and depressing time for some people. It can trigger unresolved emotions from childhood, unhealed trauma from past relationships, or unfinished grief from lost loved ones.

It can also make you feel more lonely, disconnected, and isolated than usual.

Especially for people struggling with existing mental health conditions such as anxiety or depression, their symptoms may worsen during the holidays due to increased stress, social demands, and cultural triggers.

But there are ways to beat the holiday blues and overcome sadness, depression, or low spirits during “the season to be jolly.” There are ways you can take back your power and improve your mood and overall well-being.

First, it is necessary to determine what is causing you to not feel the holiday cheer that everyone else seems to be experiencing.

Several factors can contribute to negative, gloomy thoughts and feelings during this time of year. A common trigger for many of us is that mainstream holiday traditions tend to emphasize spending time with loved ones and family, which can exacerbate feelings of loneliness for those who are socially isolated or have lost loved ones. This isolation can be particularly acute for those of us who live far from family or have strained relationships with them.

Despite the pressure and expectation to be some sort of magical glitter elf, if that’s not how you feel, that’s okay ~ Rachael Hope

The holidays also tend to bring up memories of lost loved ones, and unresolved emotions may resurface during this time of year, leading to feelings of sadness, loneliness, or despair.

The idealized portrayal of the holidays in the media and popular culture also creates unrealistic expectations for many people, leading to feelings of disappointment or inadequacy. The perceived pressure to have the perfect holiday experience and the perception of others’ seemingly joyful celebrations both contribute to feelings of sadness or inadequacy.

The holiday season is also associated with increased stress due to travel arrangements, shopping, gift-giving, and work commitments. This stress can exacerbate existing mental health conditions and contribute to feeling overwhelmed or anxious. In addition, the financial burden of holiday expenses can be a source of significant stress and worry.

Seasonal Affective Disorder (SAD), a type of depression that occurs seasonally, often during the winter months when there is less sunlight, also adds to the problem for some people in the northern hemisphere. Reduced exposure to sunlight can affect the production of serotonin, a neurotransmitter that plays a role in mood regulation.

The holidays stress people out so much. I suggest you keep it simple and try to have as much fun as you can ~ Giada De Laurentiis

Here are some key strategies for constructively managing your thoughts and emotions during this time of year.

Self-Awareness

The first step is to become aware of your “holiday triggers. Being aware of what upsets you about the holidays can help you better manage your state of mind during this time. Knowing your triggers is the key to dealing with them instead of letting them take over your life.

Media Exposure

Limit your exposure to all forms of media, including social media and the news with its unrealistic portrayals of the holidays. Media exposure tends to increase feelings of loneliness and inadequacy during this time of year. Limit your exposure to idealized depictions of the holidays and focus on creating your own meaningful experiences.

Self-Care

Prioritize your physical and mental well-being. Engage in self-nurturing activities that promote happiness, joy, relaxation and stress reduction, such as yoga, meditation, or spending time in nature. Eat well and get enough sleep. Make time for activities that you find enjoyable, whether it’s watching a movie, reading a book, listening to music, or spending time with loved ones. Doing things that you love can help to boost your mood and make you feel happier.

Self-Expression

Acknowledge and validate your feelings. It’s okay to feel lonely, anxious, or depressed during the holidays. Lots of people feel the same way you do! Don’t deny or ignore your thoughts and feelings. Instead, acknowledge and accept them as a normal part of your experience.

Self-Compassion

Be kind and understanding to yourself. Don’t criticize or judge your feelings. Instead, treat yourself with the same compassion and understanding you would extend to a friend going through a similar situation. Do not put pressure on yourself to be perfect or happy or to spend a lot of money. Be kind to yourself for not “living up” to societal expectations and focus on creating your own vacation experience that is meaningful to you.

Spirituality

Taking up a new spiritual practice during the holidays can be a transformative experience if you are feeling lonely, anxious, and depressed. Explore a new spiritual or metaphysical pursuit that you have not tried before but have always wanted to, such as meditation, mindfulness, gratitude journaling, creating a mandala, making a vision board, or learning to read oracle cards.  Find a new way to connect with your guides or the angels for guidance, to reach out to your ancestors, or talk to God, Source, Spirit, the Divine.

Remember, there is no one-size-fits-all approach to spiritual practice. Experiment with different practices to find what resonates with you. With a new spiritual practice, you can begin to cultivate more joy, inner peace, and well-being during the holiday season and beyond.

Support

Don’t hesitate to reach out to friends, family, or your favorite spiritual advisor for support. Talking to someone you trust can help you feel less alone and gain valuable insight into your emotional state.

By the way, you can also support others! One of the most powerful and most overlooked ways to beat the holiday blues is to give back to others. Why not volunteer at a local charity or get involved with a cause you care about? Helping others is one of the best ways to feel good about yourself while making a positive impact on the world.

Professional Help

If your loneliness or depression is severe and interferes with your normal functioning in daily life, don’t hesitate to seek professional help from a mental health professional. They can provide you with personalized support and strategies for managing your emotions.

Enjoyment

Whatever you choose to do, make sure you have fun doing it. Find your joy! Everyone has their own way of celebrating the holidays, and there is no right or wrong way. You are absolutely free to do your own thing.

If your lack of holiday plans for the usual celebrations is causing you distress, consider creating your own new traditions that resonate with you. This could include participating in activities you enjoy, volunteering, or spending time in nature. Celebrate small moments of joy. Don’t focus on the stereotypical big holiday events. Savor the small moments of joy throughout the season.

Remember that you are not alone. Many people experience loneliness, anxiety, or depression during the holidays. By taking care of yourself, reaching out for support, and creating your own meaningful experiences, you can face this difficult time with greater resilience and your own brand of holiday spirit and joy!