Contrary to popular opinion, the holiday season is tough for a lot of people. Although it’s portrayed as a time of joy and togetherness, it can be fraught with stress and strife as people struggle to find a balance between expectation and what’s actually necessary.
Combined with the fact that the holidays lead up to a brand new year, there are many reasons people experience negative feelings. The new year can be a time of renewal and excitement, but it is also one of uncertainty. This is especially true as we transition to 2025 after a divisive and intense election season.
Studies have consistently shown that holiday depression and anxiety are more common than most people think. If you’re struggling with these issues, you are certainly not alone. Let’s go into the reasons for holiday depression and anxiety, before getting into proven methods to manage these struggles.
Why do People Experience Holiday Depression and Anxiety?
Yes, holidays can provide a great shift from the stresses of the rest of the year. But the season can also be a minefield of emotional triggers. There are increased financial pressures of gift-giving, vacations, and big get-togethers. We face social obligations, often feeling the pressure to see family members with whom we might have significant tension. Disrupting your regular routine is important once in a while, but it does also contribute significantly to mental health challenges during this time. Feelings of loneliness or grief may intensify, especially for those who have experienced recent losses or lack a supportive social network.
Then there’s the coming year. New year’s resolutions are meant as a way of beginning the year with a growth mindset. However, they all too often create unnecessary pressure to somehow take control of matters which are out of our hands. Even things like exercise routines and nutrition are not as simple to change as making a decision. After all, you cannot account for injuries and illness, and sometimes the best meals are too expensive, time-consuming, or require ingredients that are difficult to acquire.
Symptoms of Holiday Depression and Anxiety
Common symptoms of holiday depression and anxiety include sadness, irritability, fatigue, and difficulties with sleep or concentration. Physical manifestations, such as headaches or stomach issues, are also prevalent. It is crucial that we are able to recognize the early signs, as proactive management can mitigate the impact of this stress and allow for more moments of peace and joy.
One more factor to consider is the cultural pressure to conform to a standard of “holiday cheer”, as well as optimism for what is to come. For those struggling, the expectation to appear happy and engaged can feel burdensome. This disconnect between outward appearances and internal emotions can exacerbate feelings of isolation and despair. It’s essential to acknowledge these feelings without judgment and approach them with self-compassion.
Here are some of the crucial methods for navigating depression and anxiety as we transition from the holiday season into 2025.
Creating a Supportive Routine
It’s great that we have some time off work and the chance to establish a healthier work-life balance. But a break from routine can throw anyone for a loop. As such, creating a consistent daily routine that is relevant for this period of time can provide the stabilizing force necessary during this unpredictable period. Regular sleep, exercise, and meal schedules are essential for maintaining mental well-being. Sleep hygiene practices, such as setting a consistent bedtime and avoiding screens before sleep, can improve mood and energy levels.
Mindful eating and drinking help maintain your emotional regulation, keeping one from falling into the traps of overindulgence in food or alcohol. It’s not necessary to avoid sugary foods and alcohol entirely, unless you have faced issues with addiction. However, indulging mindfully allows you to enjoy these pleasures without going beyond what is healthy.
Physical activity is also important, as a proven mood booster. Incorporating light exercises such as yoga, walking, or even dancing to holiday music can release endorphins, reduce stress, and improve sleep quality. These small but consistent actions can have a significant cumulative effect on mental health.
Additionally, consider carving out “me time” during the day. Even 15 minutes spent journaling, meditating, or engaging in a hobby can provide a sense of control and balance. Use this time to reflect on your emotional state and identify areas where you may need additional support or adjustments to your routine. By understanding your own needs better, you will start feeling more confident about finding a balanced approach to the renewal offered by a new year.
Managing Social Interactions
The holiday season often involves navigating complex social dynamics. Setting boundaries is therefore crucial to maintaining emotional energy. It is perfectly normal to (politely) decline invitations to events that feel overwhelming. Instead, prioritize connections with individuals who bring positivity and understanding to your life.
Nonetheless, this doesn’t mean over-committing to relationships for the new year. While it is nice to see some people once in a while, don’t fall into the trap of feeling responsible to “do better” at keeping in touch with everyone.
If you’ve been experiencing loneliness, use this opportunity to connect with those you like and respect in meaningful ways. One-on-one meetups can be more fulfilling than large events, and they feed the need to share both your burdens and joys.
Find Joy in Change
This is a period of time that brings a lot of change. Change can feel overwhelming and scary, as it necessarily involves uncertainty. But it also provides many opportunities. The key is to avoid placing pressure on yourself to change everything you perceive as “wrong” in your life. So, if you’ve been struggling with stress or your mental health, allow yourself to feel the optimism that it might get easier. However, don’t make grand plans to somehow rid yourself of all your challenges.
Change is also an opportunity to leave behind those things which are not healthy in your life. Look back on some of the things you consider overwhelming responsibilities and determine whether they really fall on you. Sometimes, something you see as non-negotiable is actually based on the expectations of others and does little to nothing for you. Implementing boundaries can be helpful both for you and for the people who are better off learning to take responsibility for their own lives.
Leverage Mental Health Tools and Resources
Professional support can be invaluable during this period. If you’re already working with a therapist, consider scheduling additional sessions to discuss the challenges you’re facing. Therapy offers a safe space to process emotions and develop tailored coping strategies. Your therapist will also be able to point out the expectations and pressures that you see as necessary, but are actually not helpful.
Consider getting into mindfulness. Mindfulness practices, such as meditation or deep breathing, have been proven as effective techniques for managing anxiety and improving focus. Even a few minutes a day can significantly reduce stress levels. Apps like Calm or Headspace provide accessible guided meditations and relaxation techniques.
For those unable to access professional support, online resources and support groups can provide valuable guidance and connection. Many mental health organizations offer free tools and hotlines for individuals in need. Peer support groups, both in-person and virtual, can also provide comfort and solidarity from those who understand your experiences.
Technology can be a double-edged sword during the holidays. While social media can offer connection, it can also amplify feelings of inadequacy or comparison. Set boundaries around your digital consumption by curating your feed to include uplifting content and taking breaks when needed. Use technology as a tool for connection, not as a source of stress.
Planning for New Year Blues
As the festivities wind down, many experience a sudden dip in mood. The return to routine, coupled with the absence of holiday excitement, can leave a void. This can be exacerbated by the expectations of starting the new year with a “new you”. Preparing for this transition can soften its impact.
Set small, achievable goals for the post-holiday period to maintain a sense of purpose and direction. Activities like organizing your space, starting a new hobby, or planning a short-term project can help bridge the gap between holiday excitement and everyday life without the pressure of changing everything.
If you’re stressed about finances after holiday spending, create a simple budget or financial plan that takes into account your short-term needs.
Conclusion
Holiday anxiety and depression are common, and the pressure of a new year can exacerbate them. Understanding this will help you recognize that it’s not necessary to present a perfect picture of happiness. In fact, if you share some of the struggles, you may find that others are relieved to let go of their own burdens.
The above techniques will help you manage that stress, depression, and anxiety, while avoiding placing unrealistic expectations on yourself for 2025.
Sources
- Biomedicine: The effectiveness of stress-management-based cognitive-behavioral treatments on anxiety sensitivity, positive and negative affect and hope. Accessed December 2024.
- Healthline: Holiday Depression Statistics and How to Deal With It. Accessed December 2024.
- Mindful Health Solutions: Boost Your Well-being with 15 Mindfulness Practices This Holiday Season. Accessed December 2024.
- David Sandua: Back to Routine: Depression, Relationships, and Readjustment After the Holidays. Accessed December 2024.
