The holiday season, often described as the most wonderful time of the year, also can become a source of stress and depression for many people. While this time is associated with joy, giving and celebration, people often struggle with feelings of loneliness or anxiety and those with already existing mental health disorders may find their symptoms increase during the holidays.
Causes of holiday stress
There are many reasons people may feel stressed or anxious during the holidays and it is important to identify the root of your feelings so you can work through it. A few reasons for anxiety may include:
• Societal expectations: Shopping for the “perfect” gift or hosting the “perfect gathering.” People often feel compelled to meet unrealistic standards. Financial strain is another significant contributor. The commercialization of holidays promotes excessive spending, leaving many individuals grappling with debt or financial insecurity, as well as a feeling of “did I do enough?”
• Time: Trying to balance work, family and social obligations can leave little time for self-care — it isn’t easy trying to care for everyone else when you don’t have time to care for yourself!
• Social isolation and grief: Being alone can also lead to holiday depression. Not everyone has family or friends to celebrate with, and the persistent images of happy family gatherings that surround us can intensify feelings of loneliness. Holidays can also highlight personal losses or broken relationships, which can lead to a recurrence of grief, adding to the stresses of the season.
• Existing mental health struggles: Depression and anxiety are common mental health disorders, and some may also deal with Seasonal Affective Disorder (SAD), a mood disorder that is characterized by symptoms of depression that occur usually during the darker, shorter days of fall and winter.
Effects of holiday stress and depression
Holiday stress and depression can lead to both mental and physical health struggles. Symptoms of depression, such as fatigue and irritability, may worsen during the holidays while stress and anxiety can lead to changes in sleep and appetite. Stress and depression can also make it difficult for us to find pleasure in everyday activities that we normally enjoy. Other physiological effects include weight loss, chronic pain, inflammation and increased levels of cortisol, the stress hormone, which can weaken our immune system, opening us to the possibility of illness.
Emotionally, holiday stress can lead to a lowered sense of self-esteem. Not creating that perfect table setting or finding that perfect gift can lead not only to, “did I do enough?” but also, “am I good enough?” and in extreme cases, unresolved holiday depression can result in thoughts of self-harm or worse, and professional help might be necessary.
Coping strategies for holiday stress and depression
While the holiday season can be overwhelming, there are effective strategies to help relieve stress and depression.
Set realistic expectations: Perfection is unattainable and prioritizing meaningful over material experiences can reduce that drive for perfection. Creating a budget and sticking to it can reduce financial stress — the holidays shouldn’t put you in debt for years to come.
Time management: Scheduling tasks, planning for those “just in case…” moments and carving out time for yourself can really help reduce holiday stress. Self-care doesn’t have to be a big project; it can simply mean sitting down and taking a breath or two — even just a five-minute meditation can make a big difference!
Creating connections: Reaching out to others can be huge. Volunteering, attending community events or connecting with support groups offers opportunities for social interaction and a sense of purpose.
Seek professional help: Therapy, support groups and, in some cases, medication can provide relief and guidance for those struggling with severe stress or depression. Seeking help from a mental health organization like Denova is not a sign of weakness. It can be a lifesaver.
Conclusion
The holiday season can present unique challenges. By understanding the causes of holiday stress and depression and implementing proactive strategies, individuals can navigate this time with greater resilience and peace. The spirit of the holidays is not about perfection but about connection, gratitude and self-compassion. Embracing these principles can transform a season of stress into one of genuine celebration and well-being.
Editor’s note: Leslie Billings is an independently licensed therapist with Denova Collaborative Health, specializing in trauma and OCD. Reader reactions, pro or con, are welcomed at AzOpinions@iniusa.org.
