Beating the Holiday Blues

The holiday season, while often a time of joy, togetherness and celebration, can be a challenging period for many as it brings up a range of difficult emotions. If you’re feeling a little empty, sad or even anxious during this time of the year, you may be experiencing a phenomenon known as “Holiday Blues”.    

WHAT IS HOLIDAY BLUES? 
Holiday Blues are temporary feelings of stress, anxiety, sadness or loneliness that some people may experience during the holidays [1].   

Common symptoms of Holiday Blues include: 
- Overwhelming sadness that won't go away 
- Disrupted sleep patterns  
- Changes in eating habits, either overeating or undereating
- Trouble focusing on tasks  
- Loss of interest in hobbies and activities  
- Increased irritability and frustration  
- Avoidance of social interactions    

WHY DO WE GET HOLIDAY BLUES? 
There are many things that can contribute to Holiday Blues. You may not want to celebrate the holidays as you’re grieving the loss of a loved one. With the increased emphasis on festivities and joyful content during the holiday season, negative feelings may arise when confronted with the need to “be happy” during the festive season [2]. For those struggling financially, you may feel overwhelmed by the pressure of gift-giving, holiday parties, and family gatherings. The financial strain of holiday expenses can also add to stress and anxiety. For others, there could be an unspoken pressure to make the most out of the holiday season, which can contribute to bouts of stress and disappointment, exacerbating the Holiday Blues [1]. And for those who may be alone or far from loved ones, feelings of isolation and loneliness can arise and intensify during the festive season.   

WHAT CAN WE DO TO MANAGE OUR EMOTIONS?
Here are some tips to manage your emotions.  

Add pleasant things to your life: Carve out time each day for simple pleasures [3], whether it is sipping a warm beverage, reading a good book, or watching the sunset at the end of a long day. Having something to look forward to is important, and it can lift your mood exponentially.    

Set boundaries: Avoid overcommitment by learning how to say no and standing firm with the decision [4]. Be comfortable with saying no to both things and people that may cause you stress. Don’t feel guilty about declining invitations or requests that don't align with your priorities.  

Focus on the positive: Begin each day with positive affirmations to shift your mindset. They work by rewiring your brain for self-confidence and happiness [5]. Try saying these out loud every morning: "Today, I'm counting my blessings, one by one,” and "I am capable and ready to take on the day.”  
 
Avoid self-isolation: If you’re going through a difficult time, it’s tempting to retreat into solitude and avoid social interactions. However, social isolation can be a major risk factor for depression [6]. Make an effort to connect with loved ones, join social gatherings, or volunteer in your community. Engaging in social activities can help alleviate feelings of loneliness and improve your mental health.  

Seek support: Sharing your struggles with a loved one can provide emotional support and combat feelings of isolation. Don't hesitate to reach out and seek the comfort of those who care about you. However, if your emotions are too overwhelming and you find it hard to cope, it is best to seek professional help. TOUCH Mental Wellness offers support for those who are distressed or having negative thoughts. You may call the TOUCHline at 1800 377 2252 (Mondays to Fridays, 9am to 6pm) to speak with a counsellor.   

Don’t let the Holiday Blues dampen your spirit! With the right strategies and support, you can better manage the negative emotions and experience a more joyful festive season.  

TOUCH Mental Wellness (TMW) runs personalised therapy and counselling programmes to empower individuals to rise above their circumstances. An advocate of mental wellness, TMW has been organising mental wellness awareness mass runs, talks and workshops since 2015. It works closely with corporations to conduct mental wellness talks with an aim of equipping employees with handles to cope with stress and help them build resilience. It also specialises in mental wellness awareness and educational programmes for schools.   

Sources  
1. Nicole, Lam. “Gen Zen: Stressing out over gatherings? If you've always dreaded the festive season, here's how to navigate it”, 18 Dec. 2023, https://www.channelnewsasia.com/today/mental-health-matters/gen-zen-christmas-festive-holiday-season-dread-4633451 
2. Em, Tang. “Ho- Ho- Holiday Blues: Dealing with sadness during the festive season” A space between, 14 Nov. 2022, https://aspacebetween.com.sg/articles/ho-ho-holiday-blues-dealing-with-sadness-during-the-festive-season 
3. Jill, Suttie. “A Few Small Ways to Fight the Holiday Blues” Greater Good, 23 Dec. 2022, https://greatergood.berkeley.edu/article/item/a_few_small_ways_to_fight_the_holiday_blues 
4. Timothy, J. “How to Deal with Stress and Depression During the Holidays” Healthline, 13 Dec. 2019, https://www.healthline.com/health/depression/holiday-blues#management 
5. Elizabeth, Green. “67 Positive Morning Affirmation Phrases to Transform Your Day” Star Leaf, https://www.starleaf.com/blog/67-positive-morning-affirmation-phrases-to-transform-your-day/ 
6. Kendra, Cherry. “The Holiday Blues: Feeling Sad Amid the Festivities” Very Well Mind, 4 Aug. 2024, https://www.verywellmind.com/holiday-blues-4771716