For many, the holiday season can be a major source of stress. Family demands, expenses, travel, and the frantic pace of preparation can feel overwhelming. In fact, a recent survey showed that 3 in 5 Americans feel their mental health is negatively impacted by the holidays.

The Holiday Blues

Generally speaking, the “holiday blues” are defined as temporary feelings of anxiety, depression, sadness, loneliness, and other negative emotions. Many individuals with diagnosed mental health issues often find their symptoms worsen during holidays. However, even those without regularly occurring mental health challenges can experience the holiday blues.

“People feel a lot of personal pressure,” said Brendan Shane, director of behavioral health at Blue Cross and Blue Shield of Minnesota and a Licensed Independent Clinical Social Worker (LICSW). “We’re trying to pack a lot into a very short period of time, both at work and personally. Sometimes, we have to remember to slow down and breathe.”

 

How to cope

If you have struggled with the holiday blues, here are some tips for managing your mental health:

Recognize the holiday blues for what they are

The holiday blues are temporary feelings. They do not dictate your present day, nor do they determine your future.

“Remind yourself that your feelings do not have to control you,” said Shane. “Keeping that perspective can determine how much or how little you enjoy yourself.”

Take time for yourself

It can be easy to get caught up in non-stop activities, travels, and holiday-related events. Therefore, prioritizing self-care is important. Whether that’s finding time to exercise or getting outside, look for ways take care of yourself and boost your mood.

Set realistic expectations

Overextending yourself can contribute to a case of the blues – at any time of the year. Having boundaries is essential for good mental health.

Be realistic about how much time you can and will spend with others, how much money you’re going to spend, and how much time you’re going to spend by yourself resting and recharging.

Stick to healthy habits

Normal habits and routines can fall by the wayside. Overindulging in holiday meals and seasonal treats can lead to feelings of sluggishness and fatigue, as well as a sense of guilt and shame. If you're feeling stressed, prioritize your established healthy eating and exercise habits as much as possible. And be patient and realistic with yourself when setting expectations.

Reach out to family and friends

For many, holiday observances can also be extremely isolating. Depression symptoms can worsen due to influences like family stressors, social isolation, or seasonal affective disorder.

If you're predisposed to depression symptoms, reaching out to people when you need a connection is important. Whether Zoom sessions or regular phone calls, being intentional about your need for connection can help you get through the holiday season.

Additional resources

Certain times of the year are undoubtedly more stressful than others. Here are a few additional resources to help cope with the added stress:

• Learn to Live is an online resource for managing anxiety, depression, and other related issues Their programs are available at no cost for select Blue Cross plans*.

• Managing Your Mental Health During the Holidays – NAMI Blog
• Surviving Painful Holiday Emotions – NAMI Blog

Suicide Prevention Resources

• NAMI Minnesota: 651-645-2948
• Minnesota’s Crisis Text Line: Text MN to 741741
• National Suicide Prevention Lifeline: 1-800-273-8255

 

*To find out if you have free access, please call your Blue Cross customer service representative. If you'd like help with your stress, call the number on the back of your member card to find a health care professional.