The holiday season is often portrayed as a magical time of wonder and joy, love and warmth, gift-giving, and celebrations.
But that’s not the reality for some people, many of whom experience the “holiday blues.”
This time of year, our well-being can be compromised by our feelings about current events, illness, loss of or separation from loved ones, relationship issues, financial concerns, and isolation. For individuals who have mental health conditions, it can be an especially challenging time.
A 2014 survey by the National Alliance on Mental Illness (NAMI) found that 64% of people with mental illness said the holidays make their conditions worse. A 2021 survey showed that 3 in 5 Americans feel their mental health is negatively impacted by the holidays.
Below are some frequent questions around mental health and the holidays and tips for coping.
Do I have holiday blues or depression?
The holiday blues can last throughout the season and even into the New Year as we fall back into usual routines with a drop in adrenaline (which can result in post-holiday blues). The “blues” are temporary feelings, while symptoms of depression affect your day-to-day functioning for two weeks or more.
According to NAMI, the common signs and symptoms of depression are:
- Changes in sleep
- Changes in appetite
- Lack of concentration
- Loss of energy
- Lack of interest in activities
- Hopelessness or guilty thoughts
- Changes in movement (less activity or agitation)
- Physical aches and pains
- Suicidal thoughts.
If you have been experiencing these symptoms for two weeks or more, please reach out to a mental health professional for a depression screening. You can call 988 for referrals to local resources.
Do suicide rates increase during the holidays?
While the suicide rate is at an all-time high following the pandemic, it is a myth that more take place during the holidays, according to the Centers for Disease Control. This myth is perpetuated by the media and is not accurate, according to the Annenberg Public Policy Center (APPC).
What is Seasonal Affective Disorder (SAD)?
SAD is a type of recurring major depression that begins and ends during a specific season every year. It differs from the holiday blues in a couple of ways. With SAD, symptoms appear more often during one season of the year and individuals experience seasonal depression for two years.
How can I minimize these feelings?
- Get plenty of sleep.
- Avoid alcohol or unhealthy foods.
- Get some exercise, even if it’s a short walk.
- Set boundaries with friends and family.
- Engage in hobbies or activities that make you happy.
- Have a plan for friends and family to check in on you.
- Make a gratitude list with things you are thankful for.
- Meditate and listen to calming music.
- Stay connected with friends and family through texting.
NAMI Tennessee’s 20 affiliates around the state can help. They offer support groups and classes for individuals and friends and loved ones affected by mental illness. To learn more, go to www.namitn.org or call our helpline at (800) 467-3589.
Alisa LaPolt is the Policy, Advocacy & Communications Director for NAMI Tennessee. She can be reached at alapolt@namitn.org.
