A graphic with 3 people looking sad and a sad face symbol with text that reads, "Holiday Blues/Depression Nurse's Notes."

Nurse’s Notes: Holiday Blues/Depression

Every month, our staff nurses share important health updates. This month, our nurses are talking about holiday blues/depression.

Holiday blues/depression is a persistent or recurring feeling of sadness during the holiday season that typically starts around November and lasts until shortly after the new year.

Who is affected by the holiday blues/depression?

  • Anyone! A lot of people have the holiday blues at some time during the holidays.
  • Children can be affected due to a change in routine, more time around family problems, missing their friends, and stress.
  • People who love the holidays and are usually content.
  • People with mental health conditions. 64% of people with mental health issues report that symptoms get worse during the holidays.
  • People who tend to already be socially isolated.
  • People who already have life struggles such as, poverty, food insecurity, and homelessness.

What are some of the causes/symptoms of the holiday blues/depression?

  • High emotion and demands can lead to stress and exhaustion.
  • Unrealistic expectations.
  • Loneliness and social isolation. Both can be the biggest predictor!
  • Family conflict and bad memories from past holidays.
  • Feeling grief due to loss of a loved one. Grief can become more intense during the holidays.
  • Too little sleep due to a hectic holiday schedule.
  • Excess eating, alcohol, and drug use.
  • Stress due to financial stress, finding the perfect gift, and too much to do.
  • Reflecting on the past year’s disappointments.
  • Anxiety due to having to be around people.

There are many things you can do to stay mentally strong during the holidays. Most approaches to the holiday blues/depression either tackles the problem itself or tackles how you feel about the problem. Most feelings can be managed with lifestyle changes and / or social support.

Tips to staying mentally strong during the holidays according to VeryWell Mind Podcast:

  1. Know you’re not alone. Many people struggle!
  2. Set goals for the holiday season. What do you want the holiday season to be like? What is most important to you?
  3. Take care of your body. Get adequate sleep, eat healthy foods, and experience nature. If you don’t do these things, the mind will suffer.
  4. Pay attention to what you’re watching or listening to. This can contribute to unrealistic expectations and feeling left out.
  5. Say no to things you don’t want to do and be ok with it.
  6. Make a realistic “to do” list then take out what doesn’t really matter. Don’t give in to pressure from others.
  7. Create a “not to do” list and focus on not doing it. Figure out what you don’t want to do and avoid doing it.
  8. Reframe unhelpful thoughts.
  9. Celebrate the holidays in your own way by creating a new tradition. If you don’t celebrate, you don’t have to!
  10. Ask for help and support from a trusted friend, family member, spiritual advisor, or healthcare professional.
  11. If you have any thoughts of self-harm, seek immediate help by calling 911 or the Suicide and Crisis Lifeline (988).
A graphic that reads, "Holiday Blues/Depression Nurse's Notes. Holiday blues/depression is a persistent or recurring feeling of sadness during the holiday season. Anyone can be affected by holiday blues. Children can also be affected due to a change in routine, more time around family problems, missing their friends, and stress. Some of the causes/symptoms of the holiday blues can be high emotion and demands, unrealistic expectations, loneliness, and social isolation. Most approaches to the holiday blues either tackles the problem itself or how you feel about the problem. Most feelings can be managed with lifestyle changes and/or social support. Some tips to staying mentally strong during the holidays are know you’re not alone, set goals for the holiday season, and take care of your body. 64% of people with mental health issues report that symptoms get worse during the holidays. There are many things you can do to stay mentally strong during the holidays. Most approaches to the holiday blues/depression either tackles the problem itself or tackles how you feel about the problem. Most feelings can be managed with lifestyle changes and / or social support."

Source – “What are the Holiday Blues?” by verywellmind.com