Some folks may not find “the most wonderful time of the year” all that wonderful. Some people may find the holiday season overwhelming due to upcoming changes, which include a turn to cold and chilly days, a hectic social calendar, work deadlines, and financial and familial responsibilities. This can exacerbate their stress and anxiety levels and worsen their mental and even physical health.
A 2023 survey by the American Psychological Association (APA) indicated that an astonishing 89% of American adults reported having significant holiday stress. Moreover, more than 2 in 5 (41%) reported that their stress levels are higher during holidays compared to other times of the year. Conversely, only 7% of respondents believed that holidays reduced their level of stress.
The biggest source of Christmas stress is money. 58% of respondents stated that one of the reasons for holiday stress is either spending too much or not having enough money to spend. Not being able to find the appropriate gifts came in second at 40%. Holiday travel also made the list, coming in with 19% and occupying the final position among the top 10 most frequently cited sources of holiday stress.
The comprehensive infographic from the 2023 APA survey may be seen by clicking here.
Moreover, a National Alliance of Mental Illness (NAMI) survey of diagnosed mental health people asserts that 40% claim the holiday season makes their illness “somewhat” worse. Further, 24% find that their case becomes much worse during holidays. Though holidays generally connote merry-making or a season that is merry for most, to the individuals suffering from various mental problems, it definitely isn’t.
Holiday blues, SAD and other holiday stressors and triggers
Holiday blues
According to NAMI, holiday blues are “temporary feelings of anxiety or depression during the holidays that can be associated with extra stress, unrealistic expectations, or even memories that accompany the season.”
Individuals who grapple with mental illness frequently encounter holiday blues in a distinctive manner. This phenomenon is also referred to as winter blues and can prove to be quite difficult to manage because the festive season is generally associated with celebrations and happiness. Falling short of societal expectations can exacerbate mental health challenges.
SAD, or Seasonal Affective Disorder
Some people have increased degrees of exhaustion, melancholy, and depression throughout the fall and winter. SAD is exactly this.
Isolation and Loneliness
Isolation and loneliness can be profoundly felt by individuals who find themselves distanced from their loved ones; this emotional state often intensifies during such periods.
Anxiety
Those who suffer from anxiety, for example, might feel overwhelmed by the numerous demands and strains associated with the holidays. A person may experience anxiety or even depressive episodes—this can occur because of various factors, including financial concerns, the pressure of gift-giving and social obligations. However, it is essential to acknowledge that these feelings are not uncommon, and can be distressing.
Other holiday stressors and triggers include excessive eating and drinking as coping mechanisms for stress, a packed calendar that leads to sleep deprivation, unrealistic expectations like trying to create a picture-perfect holiday, and both physical and mental exhaustion from overcommitting to various activities. All of these factors contribute to increased stress.
Self-care during the holidays
During the bustling holiday season, prioritizing self-care becomes essential for nurturing our mental health. As our calendars overflow with festive celebrations, cherished traditions and countless commitments, it’s easy to become overwhelmed. Although it may seem challenging at times, taking intentional time for ourselves allows us to recharge, reflect and truly enjoy the joys of the season. By carving out moments for relaxation and self-reflection, we can navigate this vibrant time of year with a clearer mind and a fuller heart, fostering resilience in the face of holiday stress.
Here are some self-care tips to stay mentally well during the holidays:
1. Go ahead and say “no.” Say no politely if you don’t feel like going to another party. As the innumerable social invitations pile up, accepting them all might become taxing and exhausting, leaving you in a position where you will start to regret your choices. Setting your own boundaries and learning to say “no” are acceptable. Your emotional and physical well-being are far more significant than meeting the demands of those around you.
2. Keep up your exercise regimen. To avoid the holiday blues, you must be physically active.
3. Consume food and alcohol moderately. With so many festive meals available, it is easy to overindulge. Keep in mind that excessive sugar intake has numerous detrimental health effects, and the same is true for excessive alcohol intake. Alcohol is categorized as a central nervous system depressant, and excessive consumption of alcohol can lead to several health issues including slurred speech, confusion and irrational thinking.
4. Managing expenses during the holiday season is of prime importance. Learn to budget and keep some spending limits in mind, but people cannot control buying presents for everyone because this has been a long-established culture. It may even start affecting the mental state due to too much overspending and taking out loans which starts you off at a negative at the dawn of the new year.
5. Having reasonable expectations is vital. Rather than fixating on idealized Christmas scenarios, it is better to focus on savoring relationships: the small conversations, the uncomplicated dinners and even your moments of solitude. Although these small joys may seem insignificant, they can provide profound contentment.
6. Be vigilant for triggers. The holiday season can aggravate mental health issues for individuals who are already struggling. Anxiety, depression and panic attacks can arise from the strain, stress and fatigue of the festivities. This makes it imperative to have recovery methods or practices that encourage relaxation and tranquility.
Have fun throughout the holidays without feeling rushed, and if you feel that you need help, get it.
Even though the holidays are usually thought of as the happiest time of year, there are problems and difficulties that might bring down the festive spirit. If you want to enjoy the solitude of the cold weather and aren’t in the mood to interact with loved ones, don’t feel bad about it. Above all, keep in mind that in order to truly understand the significance of the season, your mental health is important.
However, if you or someone you know is experiencing severe depression or high levels of anxiety right now, get in touch with your trusted mental health professional and ask them to help you. It’s critical to receive assistance from qualified professionals before these unfavorable feelings ruin holiday joy.
Convenient scheduling is part of our commitment at Las Vegas-based Arbor Wellness in Nevada. You get an appointment within 48 hours, and. either you get your consultation face-to-face, or we do a consultation online. Our support will be easily accessible at all times to take care of any wellness concerns you may have, so there is no need to put it off to next year. Mental health is such an important thing in our lives today, and not even the holiday season will deter us from helping our patients in need.
Sources:
https://dailydose.ttuhsc.edu/2023/december/shp-mental-health-through-the-holidays.aspx
https://www.ncoa.org/article/mental-health-and-the-holidays-9-tips-for-self-care/
https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/
https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
https://www.betterup.com/blog/heading-into-the-holidays-are-you-ok
