Holiday Blues - Feeling Sad, Lonely or Depressed During the Holidays?

Factors that Contribute to the Blues 

Reason Why People Feel Blue During the Holidays

1. Increased stress and anxiety
2. Increased financial pressures
3. Fatigue
4. Unrealistic expectations
5. Inability to be with family
6. Memories of past holiday celebrations
7. Over commercialization
8. Change in diet
9. Change in daily routines

Who experiences the Blues? 

1. Someone who has a death in the family
2. Someone who has experienced financial setbacks at the holidays
3. Someone who is separated from loved ones at the holidays with work, military obligations or other reasons
4. Someone who has experienced other losses - moving, recent difficult medical diagnosis
5. Someone who has experienced a change in lifestyle - getting married, getting divorced, new baby
6. Someone who tends to be depressed, stressed, anxious

How can I recognize the Blues? 

• Headaches
• An inability to sleep or sleeping too much
• Changes in appetite that cause either weight loss or gain
• Agitation and anxiety
• Excessive or inappropriate feelings of guilt
• Diminished ability to think clearly or concentrate
• Decreased interest in activities that usually are enjoyable, such as: food, sex, work, friends, hobbies and entertainment.

Basic Ways of Coping with the Holiday Blues 

1. Take things one day at a time and if need be one hour at a time.
2. Try and maintain a normal routine. Keep doing your normal daily activities.
3. Get enough sleep or at least enough rest.
4. Regular exercise, even walking, helps relieve stress, tension and improve moods.
5. Eat a healthy, balanced diet. Limit high calorie foods and junk food.
6. Avoid using alcohol, medications or other drugs to mask the pain.
7. Do those activities or things and be with the people that comfort, sustain, nourish and recharge you.
8. Remember the healthy coping strategies you have used in the past to survive challenges. Draw on these strengths again.

How to feel less blue during the Holidays 

1. Determine your priorities and establish realistic goals for the holidays.
2. Delegate some responsibilities to others.
3. Take time for yourself.
4. Minimize financial stressors by setting a budget and sticking to it.
5. Enjoy free holiday activities.
6. Think about giving a free gift from your heart. Your time or your presence.
7. Be around supportive people.
8. Volunteer and help someone else.
9. Create a New Holiday Tradition.
10. Find a new place or a new way to celebrate.

Get Your REST Helps in Handling the Holiday Blues 

1. Reasonable expectations and goals.
   Be realistic about what you can and cannot do. Get plenty of rest and relaxation.
   
2. Exercise daily.
   Eat and drink in moderation. Enjoy free activities.
   
3. Simplify to relieve stress.
   Set a budget for social activities and gifts. Simple gifts can still bring happiness.
   
4. Time to relax and remember.
   Spend time with caring, supportive people. Keep in mind that traditions can be changed.
   

When to Be Concerned 

1. Constantly sad, anxious, or in an empty mood
2. Sleeping too much or too little
3. Having insomnia middle-of-the night or early morning waking
4. Experiencing a change in appetite either reduced or increased.
5. Having a loss of interest or pleasure in activities, including sex
6. More irritable or restless
7. Experiencing difficulty thinking, concentrating, remembering or making decisions
8. More Fatigued or having a loss of energy
9. Feeling inappropriate guilt, hopelessness or worthlessness
10. Experiencing thoughts of death or suicide
    
    ** Anyone with suicidal thoughts or suicidal ideation needs to seek immediate care with their physician, crisis line or the nearest hospital emergency department.**

What else might the Blues be? 

• Holiday Blues
• Stress
• Anxiety
• Grief
• SAD - Seasonal Affect Disorder
• Depression