Coping with Stress and the Holiday Blues
By Dr. Victoria Bustamante Avellaneda
Q. What are the “holiday blues?”
A. The holiday season is in full swing: shopping, cooking, planning trips, and cleaning in anticipation of visitors. Layering those activities on top of a daily workload and family responsibilities can be challenging. All of our thoughts and feelings are heightened during this intense time of the year, and they can bring stress and depression instead of happiness.
Q. Why am I depressed when this is supposed to be a happy time of year?
A. The winter holiday season is filled with celebrations and social gatherings for family, friends, and co-workers. It’s expected that these activities will foster happiness, friendliness, fellowship, and harmony. For many, the holidays are considered “the best time of the year.”
However, this is can be an unrealistic expectation in our society. For some people, this time of year is a catalyst for increased loneliness, stress, and even sadness. Combined with financial pressures and too many commitments, the distress may be intensified by damaging self-reflection and reminders of “happier times,” before the family quarrel or loss of a loved one. These feelings of loss, separation, and grief can make the holidays difficult.
Q. What are the symptoms of the holiday blues?
A. Symptoms can include sadness, anxiety, irritability, and physical symptoms such as headaches, changes in sleep patterns, and conflict with family and friends.
Q. What can I do to feel better?
A. Be creative and set realistic goals and expectations. Identify your priorities, organize your time and do not commit yourself to more than you can realistically achieve. Take time for yourself, do the things you enjoy and above all, rest and decompress.
Make the best of what you have. Focus on the positive, on what you have, and avoid thinking about what you do not have. Be creative in connecting with your love ones. For example, if you are separated from your family, that doesn’t mean that you can’t get together.. Schedule a group phone call, make contact through internet video connections, or post new photos on social media outlets. Reach out to friends. Schedule a gathering on a day when people have fewer obligations. Give of your time and help others. If you find yourself thinking about relatives who have passed away and are feeling a sense of loss, develop new rituals to honor them and remember their lives instead of focusing on their absence.
Don’t break the bank. If finances are tight, find inexpensive ways to enjoy yourself and creative ways to give gifts without spending too much money. Bake a person’s favorite cookies. Create a scrapbook of family photos. Start a Secret Santa tradition, so everyone gives a gift to only one person. Design coupons good for car washing, garage cleaning, or yard work.
Do not over-indulge. Excessive drinking and overeating can cause sleepless nights and hangovers. These activities can make things worse.
Stay busy, participate in your community, and help someone else. If you know the holidays are a difficult time for you, plan ahead and minimize the time alone. There are many opportunities to get involved through religious and civic organizations, and performing community service. Volunteer to serve holiday dinners at a homeless shelter. Visit the elderly or the sick. Helping others is the best way to help yourself.
Look for support groups. Support groups are especially important if you have a health challenge. You will find that you aren’t alone with your problem and often discover new ways to cope.
Q. Do I need professional help?
A. This is a deeply personal question with no simple answer. It’s important not to overreact to feeling blue during the holiday season, but it’s just as important to not ignore warning signs that you or someone you love needs to get help.
Jackson Behavioral Health Hospital offers a variety of behavioral health services for children, adolescents, adults, and seniors. A variety of support groups for patients and their families are also offered. From assessment and admission through treatment and discharge, all services are provided in a structured, supportive and safe environment. The medical team at Jackson Behavioral Health Hospital is committed to meeting the needs of each client at each stage of treatment.
For additional information on Jackson Behavioral Health Hospital, contact 305-355-7148 or visit www.jacksonhealth.org.
Victoria Bustamante Avellaneda, PsyD, is a clinical psychologist at Jackson Behavioral Health Hospital. She is director of the Psychology Fellowship Training Program, and program director for two areas – the Adult Outpatient Psychiatric Clinic (AOPC) and The Center for Behavioral Medicine, which is an outpatient behavioral medicine clinic with emphasis on chronic illnesses.
