Do you experience feelings of stress, sadness and despair during the holiday
season? Follow these tips to break free from the blues this holiday season
by Kathy Rood, program manager, Jewish Family & Children’s Service
The holidays are a time to enjoy parties, family, gift giving and great
food. However, for individuals with mental health conditions, the holiday
season is far from being the most wonderful time of the year. The holiday
blues is a real thing and it should not be taken lightly.
A lot of people experience varying levels of anxiety or depression during
the holiday season. Whether it’s the extra stresses and unrealistic
expectations that accompany the season or the feelings of loneliness and
sadness, the holiday blues can be hard to shake. Especially if you have
a mental health condition.
Whether you have a mental illness or not, approach the holidays with a
new perspective and practice these common tips to stay ahead of any situation
that may trigger the blues:
Avoid excessive spending. Plan ahead and set a budget for your holiday gift giving. Stick to your
budget and be responsible. Consider only spending cash or giving a homemade
present this year.
Take people at face value. With the holidays comes an influx of family members and friends that you
may only see once a year. Don’t have unrealistic expectations of
people that have a negative effect on you. Surround yourself with people
who make you happy.
Let it go. Don’t try to get everything done in one day. Set realistic goals.
Make a list and try to check off two to three items every day. Furthermore,
it’s perfectly okay to task others with sharing some of the holiday
Get adequate sleep. A good night’s sleep is incredibly important to your physical and
mental health. In fact, it’s just as important as eating healthy
Don’t overindulge. There are countless opportunities to overindulge in rich food and alcoholic
beverages during the holiday season. Overindulging can lead to feelings
of guilt or shame, deflating your self-esteem. The goal should be to limit
consumption rather than eliminating it entirely—everything in moderation.
Keep active. When you plan your holiday schedule, allow yourself opportunities to be
active. And while the average person may only gain about a pound during
the holidays, this pound is one that most people never lose—and
it adds up! In addition, exercise is great for mental health.
Take up a hobby. Combat loneliness and isolation this winter by picking up a winter hobby,
joining a group or volunteering with a local nonprofit. Plus, there’s
no better way to make new friends!
Ask for help. If you know that you typically have a tough time during the holidays,
ask friends and family members to check in on you from time to time. Talking
about your struggles tends to put them in perspective. Be sure to continue
your therapy sessions and if you’re taking prescription medications,
beware of the side effects of mixing your medications with alcohol.
Make a mental health crisis plan. If you are someone who experiences the holiday blues, plan ahead. This
can include specifying someone to call when things become too much to
handle or scheduling an appointment with a therapist. You know yourself
and what’s best for you.
The holiday season is a wonderful time of year. Be in the moment and take
time to laugh and enjoy the festivities.
For more information on services available through Jewish Family &
Children’s Service, contact Kathy Rood at (602) 452-4627 or