The Holiday Blues

By Barbara C. Bourassa

Holiday season is upon us, and you're feeling down. Everyone around you seems to be having fun, yet you're low energy. The thought of making holiday party chit-chat, shopping for gifts, or trimming the tree just makes you tired. Could you have a case of the holiday blues?

Absolutely. The holiday blues, which affect many people during November and December, are characterized by some of the same symptoms as true depression—a lack of energy, a need to sleep more than usual, or feelings of sadness and loneliness.

But a case of the holiday blues is not the same as being afflicted by depression, say mental-health experts, and it's important to understand the differences. What's more, there are things you can do to prevent the blues and some warning signs to make sure it doesn't spiral into something more serious.

"There's no doubt that some people get blue around the holidays because of the holidays," says Jon G. Allen, Ph.D., professor of Psychiatry in the Menninger Department of Psychiatry and Behavioral Sciences at the Baylor College of Medicine and author of Coping With Depression: From Catch-22 to Hope. "But it's very important to make the distinction between the holiday blues and being ill with depression."

In general, the holiday blues are temporary and less severe than true depression. The symptoms can be similar—poor appetite, insomnia, lethargy, negative thinking, and feelings of hopelessness—but most people suffering from the holiday blues feel better in mid-January, once the holidays are over.

Holiday blues are also different from seasonal affective disorder (SAD), which is characterized by "a consistent pattern of depressive illness associated with a season," says Allen. "SAD is often associated with winter, but not always. In theory you could have a seasonal disorder that happens around the holidays."

Why do people get down around the holidays? "We all have fantasies that the holidays should be glorious and fulfilling," says Allen. The problem is that many people's reality does not match their expectations. One way to prevent feeling out of sorts, then, is to be realistic about what is real versus what is hyped, marketed, or promoted. Don't expect more at this time of year than at other times of the year, and set realistic goals.

Another way to combat unrealistic expectations is through mentalizing, says Allen. "Mentalizing is the awareness of what's going on in your own mind and other people's minds," he says. "Your ability to mentalize enables you to make sense of behavior. It's a form of mindfulness of your own thoughts and feelings. In this way, you understand that the way you think does affect your mood." Allen gives this example: "You're mentalizing when you ask, 'Why did I react that way?' And that might lead you to ask, 'What I am really feeling right now?'"

Another way to prevent the blues is to keep up your normal routine, especially eating right, exercising, and getting enough sleep. It's hard enough to handle the stress of holiday parties, gifts, and chores, let alone handling them on four hours of sleep. Take care of yourself at every level, and you'll be giving your body the right tools to deal with stressful situations. Don't overeat, don't abuse alcohol, and keep up with the things that help you relax, whether it's a nightly bath, yoga, or meditation.

In addition, focus on quality, not quantity, whether that involves friends, spending limits on gifts, or choosing between different activities. Connect with the people you care about, and skip (or limit) time spent with the high-maintenance friends or family. What's more, experts caution against overspending and encourage people to find creative ways of showing how much they care without taking on debt that will last all year.

Last, but not least, watch out for the signs that holiday blues are spiraling into something more chronic. True depression is a very serious illness that requires medical care, says Allen: "People need to be aware that their mood is going down and avoid the things that can get them sick, like alcohol abuse, lack of sleep, or isolation."

For more information on dealing with holiday stress, visit http://apahelpcenter.org/articles/article.php?id=67