Getting Over Holiday Depression

A survey by the American Psychological Association found that 38% of people=
 felt their stress levels increased during the holiday season. Stress can l=
ead to an increased risk of illness, substance misuse, and higher rates of =
anxiety and depression. This was especially felt during the pandemic, when =
there were so many questions about how to keep events and family gatherings=
 during COVID-19 safe.

getting over holiday depression
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Yes, patterns of increased rates of depression during the holidays have bee=
n documented by doctors and mental health professionals for years. And the =
National Alliance on Mental Illness (NAMI) found that 64% of people living =
with a mental illness reported that their conditions worsened around the ho=
lidays.

The holiday months are spent differently by everyone, and personal circumst=
ances play a big part in how and why someone may experience stress or sadne=
ss. But here are some of the most common causes for depression during the h=
olidays.

Yes. This can be related to a diagnosis of Major Depressive Disorder with a=
 seasonal pattern, but not always. The holiday season comes with its own se=
t of stressors and expectations, both internally and externally. Being over=
whelmed by these holiday-related stressors can lead to symptoms of depressi=
on.

Gina Moffa, a licensed clinical social worker and psychotherapist based in =
New York City, says post-holiday blues are temporary and encompass a series=
 of emotions that occur after the emotional whirlwind of the holidays is ov=
er.

If your holiday blues are not getting better or increase in severity to the=
 point that they interfere with your day-to-day functioning, Moffa says con=
sider reaching out to mental health professional.



Moving your body is one of the best science-backed ways to cope with depres=
sion during any season, and the holidays are no exception. A meta-analysis =
of 23 studies, published in September 2016 in the Journal of Affective Diso=
rders, showed that exercise is an effective way to manage depression and co=
uld also be useful when combined with antidepressant medication.

Gundle suggests volunteering as a possible way to cope with depression duri=
ng the holidays. A review article published in May 2021 in Frontiers in Psy=
chology shows that volunteering for two or three hours a week or even 1 to =
10 hours a month may offer myriad mental health benefits, such as:

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Stress, depression and the holidays: 10 tips for coping
The holiday season often brings unwelcome guests: stress and depression. Th=
e holidays present a dizzying array of demands. When stress is at its peak,=
 it's hard to stop and regroup. Try to prevent stress and depression in the=
 first place, especially if the holidays have taken an emotional toll on yo=
u in the past. Here are 10 practical ways to find peace and joy.

Although the holidays are supposed to be a time full of joy, good cheer and=
 optimistic hopes for a new year, many people struggle during the holiday s=
eason when expectations are high and disrupted routines can feel overwhelmi=
ng. However, some mental preparations and planning can help everyone cope w=
ith the season -- and even enjoy it.

According to the American Psychological Association, 38% of people surveyed=
 said their stress increased during the holiday season, which can lead to p=
hysical illness, depression, anxiety, and substance misuse. The reasons giv=
en: lack of time, financial pressure, gift-giving, and family gatherings.

Recent studies have shown that there are also environmental factors that ca=
n contribute to feelings of depression around the holidays. Some people suf=
fer from seasonal affective disorder (SAD) which can result from fewer hour=
s of sunlight as the days grow shorter during the winter months. Researcher=
s have found, however, that phototherapy, a treatment involving a few hours=
 of exposure to intense light, is effective in relieving depressive symptom=
s in patients with SAD.

Get some sun. For some people, the winter season means Seasonal Affective D=
isorder (SAD) brought on by lack of sunlight. People with SAD experience ma=
ny of the same symptoms as people with depression. If you find that you hav=
e these kinds of symptoms every year or for months at a time over the winte=
r season, talk to your doctor. People with light to moderate SAD may find r=
elief by spending extra hours outdoors, while people with moderate to sever=
e SAD often benefit from light therapy and/or antidepressants.

Have fun without overdoing it. Enjoying good food and drink is part of what=
 the holidays are all about, but set limits for yourself, especially with a=
lcohol. In the moment, it may seem like a stress reliever, but alcohol is o=
nly putting any feelings of stress or anxiety on hold. It doesn't solve any=
 problems, and it can make things worse.

Ask for help. If there's something your friends and family can do to make t=
he holidays more enjoyable for you, tell them. No one but you knows what yo=
u need. But if you feel like you've tried everything and you still feel dow=
n, consider getting help from a professional. Talking to a therapist, even =
for a few weeks, might be just the boost you need to get over your holiday =
blues and feel yourself again.

The holidays can be stressful under the best of circumstances. My goal ever=
y year is to enjoy them for what they are rather than imagining what they s=
hould be. And when all else fails, remember that in just a few weeks, the h=
olidays will be over and you'll get a fresh start with a new year!

Post-vacation blues (Canada and US), post-holiday blues (UK, Ireland and so=
me Commonwealth countries) or post-travel depression (PTD) is a type of moo=
d that persons returning home from a long trip (usually a vacation) may exp=
erience.[1]

In general, post-vacation blues will wear off over time. It usually takes a=
 few days, but in extreme cases, the mood can last for several weeks before=
 wearing off. Faster ways of treating post-vacation blues are for the perso=
n to share experiences with family and friends or to look at photos and sou=
venirs. Some people may find comfort in re-living their vacation experience=
s; for example, if one really enjoyed jet-skiing during the holiday, that p=
erson may purchase a jet-ski for personal use. Another well-known method of=
 curing post-vacation blues is to plan or book the next vacation as this of=
fers a distraction and also provides the person something to look forward t=
o.

People with mental health conditions may be even more susceptible to holida=
y depression. According to the National Alliance on Mental Illness, 64% of =
those with a mental illness report feeling worse during the holiday season.

Common signs of depression during the holidays include persistent feelings =
of sadness. These begin during the holiday season and vary in duration and =
intensity. Other signs of the holiday blues include:

While it is hard to fit exercise into a busy holiday schedule, studies have=
 shown that regular physical activity can help to reduce and prevent the sy=
mptoms of depression. Even a short walk each day can help keep depression s=
ymptoms at bay.

Prior to the holiday season beginning, consider creating a list of go-to co=
ping skills to use whether you are at home or at a social function. It will=
 be handy when the grief hits you unexpectedly. Some examples of coping ski=
lls are deep breathing, taking a walk, journaling, listening to music, prac=
ticing yoga, and saying positive affirmations. Bonus: here are our recommen=
ded affirmations that are balanced and not overly positive.

The Psychology Group Fort Lauderdale is a concierge psychology and therapy =
practice specializing in helping people overcome depression, anxiety, relat=
ionship and marriage complicatons, eating disorders and more.

Knowing and understanding your symptoms and diagnosis can greatly impact yo=
ur ability to maneuver the holiday season and face it head-on. Get a unique=
 mental health plan that works for you, and stick with it during this time.=
 Staying on top of your symptoms can help your depression from spiraling fu=
rther and help you remain positive this year. One survey by the American Ps=
ychological Association uncovered some interesting data about the holiday b=
lues:

When it comes to treating depression, speaking with a mental health profess=
ional is always recommended. They can provide advice on how to cope when yo=
u feel sad or overwhelmed during the Holiday Season and recommend specific =
therapies and treatments for anxiety, depression, and bipolar disorder.

Approximately 755 of overall respondents reported that the holidays contrib=
ute to feeling sad or dissatisfied and 68% financially strained. 66% have e=
xperienced have loneliness, 63% too much pressure and 57% unrealistic expec=
tations. 55% found themselves remembering happier times in the past contras=
ting with the present, while 50% were unable to be with loved ones.

The holidays are supposed to be a time of cheer and celebration. But a 2014=
 study from the National Alliance on Mental Illness found that 64 percent o=
f Americans with a diagnosed mental health condition report feeling worse o=
ver the festive season.

"The holiday season beams a spotlight on everything that is difficult about=
 living with depression," one of the participants said in the survey. "The =
pressure to be joyful and social is tenfold." Many reported feelings of fat=
igue, tension, loneliness, frustration, sadness and loss, which tend to be =
magnified during the week between Christmas and New Year's.

Niggling anxieties about how much money you have spent and how much chocola=
te you have eaten, combined with the cold reality of going back to work, ca=
n make this a difficult period for many. So why do we get post-holiday depr=
ession, and what can you do to beat it?

"From my own clinical practice, I can tell you that people who already expe=
rienced some anxiety or depression often feel that it gets worse around the=
 holiday stretch from Thanksgiving through New Year's and into January," sh=
e said.

Health psychologist Rae Mazzei said that festive overindulgence can also ne=
gatively affect our moods. "Overeating can lead to the post-holiday blues f=
or numerous reasons," she said. "The physical effect of eating highly infla=
mmatory foods, such as highly processed carbohydrates, can trigger weight g=
ain, inflammation-related conditions, irregular sleep and metabolic dysfunc=
tion. In addition, the emotional effect of overeating often leads to guilt,=
 remorse, regret and self-criticalness."
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