Understanding and Overcoming Holiday Blues, Post-Holiday and Christmas Depression
The holiday season is a time of happiness, family, and togetherness for many. But not everyone feels that way.
Unlike what social media are making us believe, some people associate this period with sadness, anxiety, loneliness, and depression.
This is why we wanted to talk about holiday blues, post-holiday blues, and Christmas depression.
These conditions are not the same and differ in severity and duration but have the same element of occurring around the holiday season.
This post will help you understand the similarities and differences, signs and symptoms, causes and triggers, diagnosis and coping mechanisms so that you can easily tell them apart.
What are Holiday Blues?
Holiday blues are temporary feelings of sadness, stress, disappointment, loneliness, anxiety, or other negative emotions that some people may experience during the holiday season.
They usually happen because of high or unrealistic expectations, family dynamics, financial pressure, and social isolation.
These feelings are usually temporary and often go away on their own after the season is over. This doesn’t mean that they don’t affect everyday life negatively and create emotional discomfort.
If they persist after the season is over, or are considerably affecting your functioning, it is good to ask for support and help.
Taking care of yourself, having realistic expectations, and connecting with others may help you feel better.
When we are comparing holiday blues, post-holiday blues, and Christmas depression, they are moderate in intensity and shouldn’t last for a long time.
Holiday Blues vs. SAD
These conditions are often used interchangeably but they are completely different emotional challenges. The only thing they have in common is that people experience them during the winter months.
Seasonal Affective Disorder (SAD) is a form of depression that affects people who live in areas with limited daylight in specific seasons, most often during winter and fall. Persistent sadness, lethargy and lack of interest in activities are characteristic of this recurring clinical condition.
On the other hand, holiday blues occur during the holiday season. Once holidays are over they are gone. They include temporary sadness, anxiety, or stress.
Holiday Blues Signs & Symptoms
Anyone can experience holiday blues. This condition is more common with those with preexisting mental health problems, people who have faced loss or trauma, and those susceptible to stress.
The main sign is sadness during the holidays which varies in intensity and won’t go away. Symptoms can include feeling sad on and off, with periods of feeling better for a short time.
Other possible signs can include:
- Loneliness
- Overwhelming stress
- Frustration
- Changes in appetite or weight
- Irregular sleep patterns
- Irritable mood
- Difficulty concentrating
- Fatigue
- Tense, worried, or anxious
- Feelings of worthlessness or guilt
- Loss of interest in doing things you used to enjoy
Causes & Triggers
Holiday seasons can be difficult times for many people. Very often, we are led astray by social media that presents this time of the year as exclusively joyous. But this is not the case for all.
To help you understand and prevent these feelings of sadness we will list causes and triggers that you could recognise and try to prevent.
Causes
- Stress from holiday demands: finances, gift shopping, hosting
- Unrealistic expectations
- Loneliness emphasised during family-focused holidays
- Pressure for perfect celebrations
- Contrast between the festive atmosphere and personal struggles
- Seasonal shift with shorter days and colder weather
Triggers
- Family conflicts
- Loss of a loved one
- Reminders of past traumas
- Recent loss or life change
- Loneliness and isolation
- Comparison and inadequacy
- Negative past experiences
- Pressure to meet expectations
- Tension and stress in family gatherings
Diagnosis
Diagnosing holiday blues involves identifying persistent negative feelings during the holiday season, often through self-reported symptoms.
Though not officially classified in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it's essential to consult a professional for an accurate diagnosis, ensuring a thorough assessment to differentiate holiday blues from more serious mental health issues.
During the appointment, your doctor will ask about your symptoms to assess their nature and severity.
Discussing symptoms is vital for an accurate diagnosis and ensuring appropriate care, especially when conditions like hypothyroidism can mimic depression symptoms.
How to overcome holiday blues?
The first step to overcoming holiday blues is beating the blues. This means caring for yourself and staying connected to find joy.
To prevent the holiday blues, practice the following:
- Set realistic expectations
- Prioritise self-care
- Manage stress
- Maintain routines
- Seek support from loved ones or professionals
- Engage in joyful activities
- Practice mindfulness
- Express gratitude for a more positive holiday experience
Here are some coping strategies if you're feeling down or stressed during the holiday season:
- Set Realistic Expectations
- Prioritise self-care & stay positive
- Share your feelings with friends or family
- Set boundaries - learn to say 'No'
- Focus on the positive
- Get plenty of sleep & exercise regularly
- Avoid self-isolation
- Face negative feelings in a healthy way
- Try eliminating negative emotions
- Watch what you are eating; drink only in moderation
- Be open to new traditions
- Don't overcommit or overindulge; follow a schedule
Don't Let the Holiday Blues Overwhelm You
If you're feeling overwhelmed or down during this holiday season, remember it's okay to seek professional help.
What are Post-Holiday Blues?
After the holidays end, some people might feel a bit sad and lonely. The excitement of the celebration is over, and it can leave a sense of disappointment, like missing something fun or emotional withdrawal from the holiday mood.
When compared to holiday blues and Christmas depression, this condition has the shortest life span and has the least severe symptoms.
Post-holiday blues refers to the short-term feelings of sadness and letdown that some people experience immediately after the holiday season is over.
A sense of emptiness, disappointment, or a longing for the joy and excitement of the holidays are characteristic of this condition.
Some individuals who suffer from post-holiday blues just have the dreaded thought of the upcoming winter months following the holiday season.
Keep in mind that it's very much normal to feel a dip in mood after the heightened excitement of joy and celebration.
Differences from General Holiday Blues
Both are types of depression or sadness that can occur during or after the holiday season.
General holiday blues happen when you feel sad or stressed during the holiday. It could be because of financial issues, family conflicts, or the pressure to make everything on the holiday perfect.
Meanwhile, post-holiday blues arise after the holidays are over. It can be because you feel sad as you're back to your normal routine, lack of socialisation or excitement, or feeling disappointed as your holiday did not meet your expectations.
Signs & Symptoms
Post-holiday blues usually occur when individuals return to their routines and responsibilities after a festive holiday season.
The signs and symptoms last for a short period and tend to improve over time. If the feelings are persistent or become more severe, it's time that you seek support from friends, family, or a mental health professional.
Signs and symptoms may include:
- Fatigue
- Mood changes (sadness, irritability, or sadness/emptiness)
- Difficulty concentrating
- Lack of motivation
- Disturbed sleep patterns
- Stress and anxiety
- Changes in appetite
- Social withdrawal
- Nostalgia
- Low energy/Lethargy
Causes & Triggers
Many people experience a common phenomenon after returning to their daily routine from a holiday. This phenomenon is known as the post-holiday blues.
While the causes can vary from person to person and can be internal, there are also external triggers that contribute to this feeling.
Causes
- End of social gatherings and festivities
- Disruption of daily routine
- Feeling overwhelmed by responsibilities
- Financial strain due to holiday expenses
- Unrealistic expectations for the holidays
- Comparison of everyday life with the holiday experience
Triggers
- Returning to work or school
- Seeing others' holiday pictures and hearing about their experience
- Feeling distant from friends or family
- Assuming the holiday was too short or not relaxing
- Feelings of unmet expectations
- Remembering stressors forgotten during the holiday
- Readjustment to a regular sleep schedule
Diagnosis
Diagnosing post-holiday blues involves identifying signs of depression, like fatigue, irritability, and a sense of general malaise after a holiday season. Challenges with concentration may also be present.
Seeking guidance from a healthcare professional is critical for an accurate diagnosis.
In determining whether it is post-holiday blues or a more severe condition like depression, clinicians consider the duration, intensity, and impact on daily life.
A comprehensive evaluation involves exploring aspects such as lifestyle, stressors, and coping strategies to better understand an individual's mental well-being.
How to overcome post holiday blues?
The holiday season brings joy and quality time with loved ones but can also lead to post-holiday blues when the routine resumes. You can successfully confront this transitional phase with effective treatment, management, and coping strategies.
To prevent post-holiday blues:
- Start by acknowledging and accepting your emotions.
- Set realistic expectations for the transition period and create a post-holiday routine that brings joy and purpose.
- Be active, exercise and prioritise self-care to lift your mood and rejuvenate yourself.
Here are some coping strategies if you've been down or stressed with the holidays being over:
- Give yourself time
- Gradual transition - ease back into routine; don't rush!
- Connect with loved ones
- Set boundaries - learn to say 'No'
- Exercise or get into some physical activity
- Socialise more often
- Get enough sleep
- Eat a balanced and nutritious diet
- Avoid alcohol and drugs
- Try something new
Don't Let the Post-Holiday Blues Overwhelm You
If you're feeling overwhelmed or down during this holiday season, remember it's okay to seek professional help.
What is Christmas Depression?
For most of us, Christmas is a time of joy, togetherness, and celebration. Many consider it to be the most wonderful time of the entire year.
But, for some of us, this season brings the opposite feelings of sadness and despair. People dealing with depression or any mental distress may find this time of the year quite painful.
This phenomenon, also known as Christmas depression, can have a big impact on mental well-being during this period.
Christmas depression, also referred to as holiday depression, is a severe form of depression that specifically occurs during the Christmas season.
It should not be confused with SAD (Seasonal Affective Disorder). The two conditions share some similarities such as feeling sad, having a low mood, and having less energy.
The major difference is that SAD is a medical condition, a type of depression. Christmas depression is not an official diagnosis, it is just a term people use to describe feelings of sadness and depression during the holiday season.
Differences from General Holiday Blues
Christmas depression and holiday blues share similarities, they happen during the holiday season but have different symptoms and severity.
The causes of general holiday blues are mainly unrealistic expectations of the holidays, such as gift shopping, and family gatherings. These stress and sadness can be overcome and manageable through self-care and don’t need any form of therapy.
Christmas depression, on the other hand, needs outside help, such as psychiatric support or therapy. It is more intense and persistent and includes feelings of loneliness and heightened stress about money.
Signs & Symptoms
A common phenomenon that affects many individuals during the festive season is what we know as Christmas depression.
Similarly to post-holiday blues, it occurs when people struggle to adjust to their regular routines and responsibilities after having fun during holidays.
The signs and symptoms of Christmas depression are often temporary and get better as time passes by.
But, if you start to feel worse and not better after a while, you should ask for help from either your loved ones or a mental health professional.
The most common signs and symptoms of Christmas depression are:
- Intense sadness
- Feelings of loneliness
- Increased stress
- Loss of appetite
- Sleep disturbances
- Feelings of guilt or worthlessness
- Difficulty concentrating
- Thoughts of self-harm or suicide
- Loss of interest in activities
Causes & Triggers
Christmas depression occurs after the holiday season is over. It comes from internal factors like unmet expectations and loneliness, alongside external pressures such as financial stress.
Recognising the triggers is essential for handling and reducing the impact of Christmas depression.
Some common causes and triggers include:
- Financial stress
- Social isolation
- Unmet expectations
- Family conflicts
- Unresolved grief or loss
- Pressure to participate
- Seasonal Affective Disorder (SAD)
- Traumatic memories
Diagnosis
Diagnosing Christmas depression involves identifying symptoms such as persistent sadness, disinterest in festivities, and intense loneliness.
Consulting a mental health professional is necessary for assessment and intervention, with treatment options including therapy, medication, or a combination.
Self-care strategies like relaxation techniques and seeking support may also be beneficial.
Differentiating between temporary blues and deeper depression considers symptom duration, severity, and impact on daily life, guiding the creation of personalised treatment plans based on factors like social support and mental health history.
How to overcome Christmas depression?
Christmas depression is a common occurrence. Overcoming Christmas depression involves promoting a supportive environment and practising self-care.
It requires an all-encompassing approach and critical coping strategies tailored to individual needs.
Overcoming Christmas depression may include the following:
- Professional help - for personalised guidance
- Therapy - CBT is highly beneficial
- Medication - antidepressant medications help manage symptoms
- Light therapy - used to combat symptoms caused by reduced sunlight exposure
Here are some coping strategies if you've been combating Christmas depression:
- Self-care - get enough sleep, eat well, engage in relaxation techniques
- Setting boundaries - learn to say no to excessive demands
- Seek support - lean on friends, family, or support groups
- Stress-reducing activities - meditation or yoga
- Establish a routine - to maintain stability
- Create new traditions - to better suit your emotional well-being
Don't Let the Christmas Depression Overwhelm You
If you're feeling overwhelmed or struggling with Christmas depression, it's important to know that help is available.
Role of Therapy and Counselling During Holidays
During holidays, individuals may feel extra stressed, lonely, or deal with high expectations, making them emotionally upset. Therapists can assist by giving tips, changing how they see things, and teaching skills to handle stress and build inner strength.
Therapy and counselling play an indispensable role in addressing holiday blues, post-holiday blues, and Christmas depression. They offer a supportive environment, coping strategies like CBT and mindfulness, and help explore underlying issues. Counsellors aid in processing emotions, setting realistic expectations, and establishing healthy routines, contributing to mental well-being during and after the holidays. Therapy provides individuals with tools to manage emotions, promoting perseverance and better handling holiday challenges.
Contact Psychology Blossom
If the holiday season brings about feelings of sadness, loneliness, stress, or anxiety, Psychology Blossom, a leading professional Counselling Centre in Singapore, can help you.
Our experienced therapists provide expert guidance and tailored support for holiday blues, post-holiday blues, or Christmas depression.
We offer a compassionate space to work on challenges like festive pressure, family dynamics, and personal issues, promoting healing and well-being.
Feel free to reach out for support if you or someone you know is experiencing challenges this holiday season.
Psychology Blossom is committed to aiding individuals in rediscovering joy and tranquillity during the festive period. We aim to ensure everyone receives support to overcome the holiday season blues. Contact us today for personalised assistance and embark on the initial journey toward a healthier and more joyful holiday season.
Conclusion
Taking care of the complexities of the holiday season requires awareness of emotional challenges such as holiday blues, post-holiday blues, and Christmas depression. Individuals can work towards passionate persistence by recognising the signs and understanding the underlying causes. This understanding enables the implementation of effective strategies to minimise the impact of these challenges and maintain well-being during the festive season. Ultimately, prioritising mental health and intentionally creating a holiday experience that is both joyful and emotionally fulfilling is key. Doing so can transform the holiday season into a genuine celebration and connection.
Struggling with Holiday Blues or Christmas Depression?
Our team of experienced therapists and counsellors is here to help. Contact us today to schedule your personal consultation and begin your journey towards healing and happiness.