The holiday season is a time often associated with joy and family connections, it can also bring about the holiday blues for some individuals. Challenges such as recalling lost loved ones, financial stress linked to gift-giving, and the pressure to host flawless gatherings contribute to a sense of unease. In particular, those with past traumas may find their anxiety heightened, while children dealing with issues like final exams or the loss of a loved one may experience increased stress.
The symptoms of holiday blues often mirror depression, manifesting as heightened worry, sadness, loneliness, irritability, changes in eating or sleeping habits, fatigue and poor concentration. For those already contending with mental health issues, particularly depression, these symptoms may intensify, leading to more severe expressions such as feelings of guilt, hopelessness or even suicidal thoughts.
To navigate these challenges and offer support, several proactive steps can be considered. Maintaining consistency in established routines and habits throughout the year is crucial. Neglecting these routines during the holiday season can contribute to additional stress. Increasing the frequency of behavioral health appointments can also help in processing negative thoughts and emotions. Recognizing that past experiences do not define one's identity and reflecting on current choices is key to this process.
Creating a supportive environment by surrounding oneself with understanding individuals is essential. This involves building a network of people who can help navigate the holiday season at a comfortable pace. Additionally, taking time off from work to catch up on responsibilities and engage in activities promoting physical and mental rejuvenation after a demanding year is important.
For children, coping strategies during the holiday season involve moderating screen time, providing a temporary escape from stress. Leveraging the favorable weather for outdoor activities with friends can foster physical activity that may boost moods and social-emotional skill development. Setting clear boundaries and expectations for the holiday season, such as the number of gifts or travel plans, can help manage stressors. If a child is grappling with a loss or separation, increasing the frequency of therapy sessions can equip them with coping strategies.
Regular check-ins with children, scheduled daily or several times a week, offer an opportunity to listen to and validate their feelings. This dedicated time also allows for the practice of coping skills, imparting a sense of self-care. Engaging with school counselors is crucial, especially if a child has a pre-existing mental health condition that may be exacerbated during the holiday season.
Maintaining established routines, including wake/sleep times and meal schedules, is crucial for both adults and children. Disruptions to these routines not only impact mood but also make the transition back to school more challenging.
By adopting these strategies, individuals and families can proactively address and mitigate the challenges that may arise during the holiday season. This approach fosters a more positive and supportive environment for everyone involved.
Dr. Ramiz Audi is medical director at Arizona’s Children Association. Learn more at ArizonasChildren.org.
