The festive season is often associated with joy, warmth, family time, and celebration. However, many people experience negative unhealthy emotions, anxiety, depression, guilt, anger, hurt, and dysfunctional behavior during this period. This emotional dip—often called Holiday Blues—contrasts with the expected “holiday spirit” and can arise before, during and after the holidays when returning to routine.
Common Triggers
- Multiple obligations: decorating, preparing meals, shopping, social gatherings, work demands.
- Time pressure to manage many duties.
- Loneliness or lack of family/friends nearby.
- Unrealistic expectations about the “perfect” holiday experience.
- Financial strain or unresolved personal issues.
- Year-end reflection on unfulfilled goals, losses, or challenges.
- Memories of past holidays, especially idealized childhood celebrations.
Signs of Holiday Blues
- Headaches or other physical discomfort
- Sleep difficulties
- Overeating or excessive substance consumption
- Increased anxiety and fatigue (each worsening the other)
Helpful Tips for Coping
1. Adjust Expectations
- Keep expectations realistic—holidays do not fix long-standing issues.
- Avoid comparing your celebrations or home to idealized media or store displays.
- Creativity matters more than perfection.
2. Set Realistic Goals
- Prioritize what truly matters to you and your family.
- Protect your time—balance caring for others with caring for yourself.
- Ask for help and be specific about what you need.
3. Learn to Say No
- Choose gatherings that feel meaningful.
- You’re not required to accept every invitation.
- Reducing overload helps conserve emotional and physical energy.
4. Pace Yourself
- Holidays last for weeks—enjoy them gradually.
- Avoid excess in food, alcohol, or social commitments.
- Make a simple plan for events and responsibilities.
5. Avoid Financial Overload
- Create a budget before shopping.
- Gifts don’t have to be expensive—many appreciate thoughtfulness or handmade items.
- Quality time is more valuable than the cost of a present.
6. Connect With Supportive People
- Spend time with those who genuinely care for you.
- Accept that relationships change over time.
- Focus on what you can control—don’t expect holiday spirit to fix long-term conflicts.
7. Handling Loneliness
- If you weren’t invited somewhere, invite someone yourself.
- Reconnect with old friends or relatives.
- Volunteering—giving back can reduce isolation and build community.
8. Managing Recent Loss
- Allow yourself to feel sadness.
- Avoid the pressure of “I must have fun.” or “I must feel happy all the time.”
- Honor loved ones by visiting meaningful places or doing activities they enjoyed.
9. Create New Traditions
- Changes in finances or family structure may require new routines.
- Focus on meaningful time together rather than repeating old patterns out of habit.