The holidays bring a distinct and noticeable change that you can both see and feel. After Thanksgiving (and lately a lot sooner), Christmas music fills businesses, homes shine brightly with lights, celebrations are planned and everywhere you turn Santa is donned with his red suit ready for pictures with children. On the surface, this seems like a time of joy, happiness and laughter, but for many this may not be the case.

The National Alliance on Mental Illness (NAMI), considers the “holiday blues” to be “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.”  Sixty-four percent of people say they are affected and 24 percent say they are affected a lot.

WHY?

Social Isolation – Though some of us may feel that the opportunities for socialization and celebration during the holidays are endless, the opposite is also true for many people. People that live away, are new to a city or do not have a big circle of family and friends may feel disconnected and lonely. Furthermore, social media makes it very easy to see others having fun and spending time with family or friends.

Holiday Pressures – The opposite of social isolation may also create feelings of anxiety and depression. While some people don’t have enough to do, some have too much. Years ago, Christmas may have consisted of a few family gatherings and riding around the neighborhood to see lights, but these days the options are endless—from fairs and festivals to the Polar Express, Teddy Bear Tea and “snow” on the streets of New Orleans. Adding extras (including keeping that Elf of the Shelf moved) to a full-time job, children, planned parties and the common pressures of shopping, wrapping gifts and baking may be too much for even the jolliest person to handle.

Grieving – Imagine opening a box of stockings embroidered with the name of a child in heaven or having to plan an annual Christmas party at Grandma’s house when she is no longer here.  The heart may never completely heal after the loss of a loved one, but for many the holidays can bring back feelings of intense sadness. It may be very hard for some to feel joy during the holidays when memories of lost loved ones still bring pain and loneliness.

Finances – The holidays tend to be an expensive time for everyone, but for families whose finances are already tight, Christmas can bring feelings of stress and anxiety. People may have to work longer hours, cut the budget in other important areas or simply not participate due to struggles with money. Money problems can always be a catalyst for feelings of depression, but the added costs associated with the holidays can intensify this risk.

TIPS

Routines and Self-Care – NAMI reminds us that it is very important to stick to normal routines as much as possible. Make time for yourself, but don’t isolate yourself. Make sure to get enough sleep and exercise—even if you are busier and can’t spend as much time working out. A walk will do and if you can get outside—even better. Though dieting is more difficult during the holidays, it isn’t impossible. How you feel on the inside affects your mood. Eat and drink in moderation, eat healthy when you can (you won’t be at a party for breakfast, lunch and dinner every day) and never drink alcohol if you are feeling down. Alcohol can intensive feelings of sadness.

Make a List and Set Reasonable Expectations – These two tips are combined for a reason. The holidays are a busy time so make a list, make sure to include SELF-CARE on your list and check-it twice to make sure it is reasonable. If “tasks” start to take you away from spending time with family or taking care of yourself, reevaluate your list. What can come off and what can be changed? Maybe you can send an e-card instead of mailing Christmas Cards or maybe you can research new recipes for parties that involve less time.

Set a Budget for Activities and Gifts – Be creative when it comes to gift-giving and don’t over extend yourself financially. Start with a budget and stick to it. Remember what the season is all about and think about personalizing gifts to make them more affordable and special. Also, consider buying gifts early to spread expenses out. Lastly, make sure to budget for activities. Though gifts come to mind when we think about the cost of Christmas, activities can be just as expensive. Research free or inexpensive opportunities for fun, choose to bring more affordable dishes to parties and figure out ways to experience the holidays without overindulging.

Start New Traditions & Volunteer – If you are feeling down because you are lonely or can’t find it in the budget to do the activities you once did, start a new tradition. Maybe instead of attending an event, you can volunteer at one. If you know you won’t be with family during a certain time, do some research and plan a fun day outdoors that doesn’t involve much spending.  If every time you pull out certain Christmasdecorations you feel sad about a lost loved one, think ahead and pack fun photos with the decorations so that next year you can open them with happy memories.

Talk it Out – As soon as you start to feel down or anxious, talk to a trusted friend, family member or professional. Internalizing feelings of sadness or anxiety, can cause these feelings to increase and become potentially dangerous. Choose someone you can call for support when times get tough.

CONCLUSION

The difference between the holiday blues and clinical anxiety or depression is that the feelings are temporary. If you try to manage these feelings, but they seem to linger and start to interfere with daily activities, it is important to consult with a medical professional. The U.S. Department of Health and Human Services, through its substance abuse and mental health division, offers a free and confidential helpline 1-800-662-HELP (4357) which is available 24/7, 365 days a year to help families and individuals get connected with local assistance and support.

If you or a family member is in intense emotional distress and considering suicide, we urge you to reach out to the National Suicide Prevention Lifeline at 1-800-273-8255, which is available 24/7. The call is confidential and can offer emotional support for people in distress or their loved ones. For anyone in immediate danger, call 911.

Mary Ellen Pratt, FACHE, St. James Parish Hospital CEO, serves on the NAMI-Louisiana Board (National Alliance on Mental Health).

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