Avoiding the Holiday (and Post Holiday) Blues

BOZEMAN - - The holidays are supposed to be a time full of joy, good cheer and optimistic hopes. However, for some people these year-end festivities have some unpleasant side effects, often called the holiday "blues."

Holiday blues can be caused by many factors: increased stress and fatigue, unrealistic expectations, unpleasant holiday memories, the weather (colder and darker), over-commercialization and the inability to be with one's family, to name a few. The increased demands of shopping, parties, family reunions and house guests also contribute to these feelings of tension. These factors can deliver a one-two punch to mood and energy levels, even to those not normally susceptible to depression.

The Yale Depression Research Clinic claims that the holiday blues are a "universal and normal" experience. Although many may feel unhappy during the holidays, even more may experience post-holiday doldrums. Several studies show a rise in emotional distress after holidays, especially Christmas. Other studies show that mental health emergencies increase during the three weeks following the holidays.

What can we do to avoid the holiday blues? Here are some ideas from mental health professionals that may help.

Keep holiday expectations realistic. It's natural to have holiday-related expectations about housekeeping, gift-giving and receiving, decorating, food, and visiting with friends and family. Examine your personal expectations and priorities, individually and as a family. Look at these carefully and ask yourself, "Are these realistic?"

For example, it's probably not realistic to expect that you'll clean the carpets, draperies, and closets, refinish the kitchen chairs, and wash every square inch of wall, woodwork and window prior to relatives arriving. Attend to only normal housecleaning tasks during the holidays.

It's probably not realistic to expect to give every loved one "the perfect gift." Gifts from the heart need not be expensive nor extensive--consider nonmaterial gifts such as a "I-serv-U Coupon Book" for a family member or friend. While occasional holiday feasts are wonderful, is taking the hours necessary to create it really necessary this year? Would a self-serve tray stocked with a variety of breads, meats, cheeses, veggies and dip do just fine?

Plan well in advance. With your family and/or friends, make a detailed, prioritized list of every necessary item and activity. Involve family and/or friends in carrying out the plan. If a calm, peaceful holiday is your priority, make sure the activities you list are things that you truly enjoy doing. Don't do something simply because it's "tradition."

Pace yourself. Don't take on more activities than you can reasonably handle and still enjoy the holiday. Involve each member of the household in carrying out the activities.

Spend time with people who are supportive and who care about you. Reach out to make new friends if you are alone during special times. Contact someone with whom you have lost touch.

Maintain year round some of the holiday activities you enjoy. The fun and frolic often associated with holiday activities can help insulate us from emotional distress. However, when the holidays pass and the activities cease, we may feel disappointed and blue. To help avoid this post-holiday letdown, spread out beyond the holiday period those activities that brought you peace and happiness.

For instance, a Hap Palmer song my children love speaks of activities that seem to be more common during the holiday season than at any other time of the year: caring and sharing, rejoicing, celebrating one another's special worth, singing a joyful song, taking time to think of others and striving to getting along. The chorus concludes with a wonderful vision for humanity: "What a world we'd have if Christmas lasted all year long!"

You are the 631st person to access this page.