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Facing The Holiday Blues

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For some people, the holidays bring unwelcome guests – feelings of sadness, loneliness and depression. What can you do, if the holidays leave you feeling “blue,” instead of “happy” or “merry?” The following suggestions may help:

Acknowledge your feelings. If you’ve recently had a loss in the family, if you are separated from your children or loved ones, if you’re suffering from a recent romantic break-up, realize that these can cause great feelings of loneliness and sadness. It is okay now and then to take time just to cry or express your feelings. Recognize and accept that both positive and negative feelings may be experienced during the holidays and that this is NORMAL.

Seek support. Seek out the support or companionship of family, friends or others who comfort and nourish you. Reduce time spent with difficult family members and avoid people who are unsupportive. Tap into workplace support services such as your company’s employee assistance program (EAP), which can offer you personalized, professional help.

Be realistic. Take stock of your expectations for the holidays and make sure they are realistic. Try to recognize and reframe unrealistic expectations. As families change and grow, traditions may need to change and grow as well. Hold on to those family rituals you still can, but understand that some traditions may no longer be possible. If necessary, create new holiday traditions. Find a new place or new way to celebrate. Expect and accept imperfection.

Learn to say no. If you’re really feeling out of sorts, you may want to avoid some festivities because they are out of sync with how you are feeling. Try to tell those around you what you really need, since they may not know how to help you, and ask for their understanding if you decline an activity.

Other suggestions

• Get outdoors and get active. Getting outside during the brightest hours of the day can help you feel less blue.
  
• Make time for physical activity. Exercise helps relieve stress and improve your mood.
  
• Eat a balanced, healthy diet. Limit high calorie foods and junk food.
  
• Avoid using alcohol or other drugs to mask pain.
  
• Consider volunteering at a community or religious function. Getting involved and helping others can help lift your spirits and broaden your social circle.
  
• Focus on what is good in your life and nurture the relationships you value.
  
• Find time for spiritual reflection.

Getting help

For some people, the holiday blues can lead to more serious depression. If you continue to feel “down” for several weeks, and you experience changes in appetite, difficulty sleeping, unusual fatigue, severe anxiety or persistent unhappiness, contact your doctor or a health care professional. You may be suffering from clinical depression and the sooner you begin treatment, the sooner you can recover.