{"id":7268,"date":"2019-12-16T09:00:33","date_gmt":"2019-12-16T14:00:33","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=7268"},"modified":"2025-12-09T11:30:14","modified_gmt":"2025-12-09T16:30:14","slug":"holiday-depression","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/holiday-depression\/","title":{"rendered":"6 survival tips for dealing with holiday depression"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u2018Tis the season to be jolly, but in reality, 88% of adults feel stressed during the \u201cmost wonderful\u201d time of the year<\/span><span style=\"font-weight: 400;\">. Additionally, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/news\/depression-statistics\/#holiday-depression\"><span style=\"font-weight: 400;\">64%<\/span><\/a><span style=\"font-weight: 400;\"> of people with mental illness reported that holidays make their symptoms worse. So, what causes holiday stress\u2014or even holiday depression?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cOne of the most difficult things about the holidays is the idea that we should have a \u2018perfect holiday,\u2019\u201d says<\/span> <span style=\"font-weight: 400;\">Sheela Raja, Ph.D.<\/span><span style=\"font-weight: 400;\">, a licensed clinical psychologist and associate professor at the University of Illinois at Chicago. \u201cMany people worry that they don&#8217;t have enough money to spend on gifts, that they may not be at fancy parties or that their family relationships may be strained. If you already struggle with <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/anxiety-vs-depression\/\"><span style=\"font-weight: 400;\">anxiety or depression<\/span><\/a><span style=\"font-weight: 400;\">, you might feel like everyone else is having a great time and there\u2019s something wrong or defective with you because you\u2019re feeling stressed.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gail Saltz, MD<\/span><span style=\"font-weight: 400;\">, clinical associate professor of Psychiatry at the New York Presbyterian Hospital, Weill-Cornell Medical College, agrees and adds that some people may feel sad at this time of year because of lost loved ones (which often is more felt during the holiday season) or a biological issue that happens with the change of seasons. \u201cThere\u2019s the simple fact that it\u2019s winter and the days are shorter because of less sunlight which affects many people\u2019s moods,\u201d she continues, referring to the condition seasonal affective disorder (SAD), a type of depression that usually begins in the late fall and lifts during the spring.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/seasonal-affective-disorder-treatment\/\"><b>Are you SAD? When to seek treatment for seasonal depression<\/b><\/a><\/p>\n<h2 id=\"common-signs-of-holiday-depression\"><span style=\"font-weight: 400;\">Common signs of holiday depression<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A bit of the blues at the holidays may be normal, but if you experience depression, you should seek help. While symptoms of depression vary from person to person, some of the typical indicators include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling sad, lonely, and hopeless most of the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes in sleep patterns (having difficulty falling asleep, staying asleep, or sleeping too much)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes in appetite (eating too much and craving carbohydrates or loss of appetite)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling restless, angry, guilty, or irritable)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty concentrating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of interest in activities that usually give you pleasure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue (loss of energy) despite getting enough sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thoughts of not wanting to be alive<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is not a complete list of symptoms. If you think you or a loved one might be depressed, speak with your healthcare provider. If you have thoughts of suicide, the National Suicide Prevention Lifeline is available 24\/7 at 988. You can also call 911 for help.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/signs-of-depression-in-men\/\"><b>The unexpected signs of depression in men<\/b><\/a><\/p>\n<h2 id=\"6-ways-to-ward-off-holiday-blues\"><span style=\"font-weight: 400;\">6 ways to ward off holiday blues\u00a0\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both <a href=\"http:\/\/www.sheelaraja.com\/\">Dr. Raja<\/a> and <a href=\"https:\/\/drgailsaltz.com\/\">Dr. Saltz<\/a> offer six lifestyle strategies that may help navigate sadness and prevent stress during the holiday season.\u00a0\u00a0<\/span><\/p>\n<h3 id=\"1-let-go-of-perfectionism\"><span style=\"font-weight: 400;\">1. Let go of perfectionism.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Raja shares the story of a friend who baked a cake that didn\u2019t rise, so she decided to serve the cake as pudding instead at her holiday gathering\u2014and it turned out to be a hit. \u201cHer attitude was everything,\u201d she explains. \u201cTry to remind yourself that the best memories have nothing to do with perfection\u2014and everything to do with the people around you.\u201d<\/span><\/p>\n<h3 id=\"2-change-your-expectations\"><span style=\"font-weight: 400;\">2. Change your expectations.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This involves realigning your thoughts, suggests Dr. Saltz. \u201cThe month of December does not equal automatic happiness, so there\u2019s no need to expect more of yourself,\u201d she explains. \u201cGive yourself permission to have these feelings.\u201d You may have always had a big holiday dinner with family. If that\u2019s not possible this year because of COVID-19, it\u2019s okay to mourn the change in tradition.\u00a0<\/span><\/p>\n<h3 id=\"3-stick-to-a-healthy-routine\"><span style=\"font-weight: 400;\">3. Stick to a healthy routine.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s important to do things that help improve mood, such as exercising for 30 to 40 minutes, three to four times a week, along with maintaining a regular sleep schedule,\u201d says Dr. Saltz. Also, keep alcohol intake to a minimum since this beverage is classified as a depressant.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our mental health newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Mental Health Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h3 id=\"4-connect-with-others\"><span style=\"font-weight: 400;\">4. Connect with others.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cIf loneliness is the problem, most people\u2019s immediate response is to hunker down even more, but actually, the opposite is helpful,\u201d states Dr. Saltz. She suggests that you make an effort to interact with others, whether that means heading to your local coffee shop to strike up a conversation with a friendly stranger or traveling to visit a friend who lives at a distance. If that\u2019s not possible, organize a Zoom hangout with your loved ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both she and Dr. Raja suggest volunteering during the holiday season, as well. \u201cHelping others who are in need helps us gain perspective, as well as helps us feel we have something positive to contribute to the world, which can be so beneficial when combating feelings of depression and loneliness,\u201d says Dr. Raja.<\/span><\/p>\n<h3 id=\"5-limit-your-time-on-social-media\"><span style=\"font-weight: 400;\">5. Limit your time on social media.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since the majority of people on <\/span><a href=\"https:\/\/www.facebook.com\/SingleCare\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Facebook<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.instagram.com\/singlecare\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Instagram<\/span><\/a><span style=\"font-weight: 400;\"> tend to post their happiest moments, scrolling through numerous party and vacation photos may only exacerbate your sadness. \u201cAnd if you have a mental health condition, you may be even more likely to think everyone else has a \u2018perfect\u2019 life and you are the only one struggling,\u201d states Dr. Raja.\u00a0<\/span><\/p>\n<h3 id=\"6-practice-gratitude\"><span style=\"font-weight: 400;\">6. Practice gratitude.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Each day, find at least one thing in life you\u2019re grateful for and choose to either write in a journal or say it out loud to yourself. \u201cIt can be something small, for example, \u2018I love that someone at the grocery store let me go ahead in the line today,\u2019\u201d says Dr. Raja.<\/span><\/p>\n<h2 id=\"when-to-seek-professional-help-for-holiday-depression\"><span style=\"font-weight: 400;\">When to seek professional help for holiday depression<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cIf you\u2019re having thoughts of suicide or if your depression is severely impeding your ability to function, see a mental health professional immediately,\u201d urges Dr. Saltz. If you are thinking of ending your life, you should call 911.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re having trouble eating, sleeping, or going to work or you\u2019re losing interest in life and those symptoms last more than one to two weeks, you should reach out for help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider asking your primary care physician for a referral to a psychologist or psychiatrist. A mental health specialist is qualified to assess your symptoms in order to clarify whether you\u2019re suffering from the blues versus depression, as well as if your condition warrants therapy and medication, continues Dr. Saltz. \u201cThe presentation of the depression will often dictate which medication is chosen since the meds slightly vary\u2014but I would not do medication without therapy,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A mental health provider would also take into account your medical history and your family\u2019s mental health history before prescribing a treatment. There are many effective medications to treat depression\u2014during the holidays and year round\u2014such as: <\/span><a href=\"https:\/\/www.singlecare.com\/drug-classes\/ssris\"><span style=\"font-weight: 400;\">selective serotonin reuptake inhibitors (SSRIs)<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.singlecare.com\/drug-classes\/snris\"><span style=\"font-weight: 400;\">serotonin and norepinephrine reuptake inhibitors (SNRIs)<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/tricyclic-antidepressants\/\"><span style=\"font-weight: 400;\">tricyclic antidepressants<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.singlecare.com\/drug-classes\/atypical-antipsychotics\"><span style=\"font-weight: 400;\">atypical agents<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The right treatment can be very effective at lifting holiday depression and improving your ability to function at home and at work. Work with your doctor to find the combination of therapy and medication that works for you. With these steps, you\u2019ll say goodbye to excess stress, and can get back to enjoying all the festivities the season brings.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u2018Tis the season to be jolly, but in reality, 88% of adults feel stressed during the \u201cmost wonderful\u201d time of the year. Additionally, 64% of people with mental illness reported that holidays make their symptoms worse. So, what causes holiday stress\u2014or even holiday depression? \u201cOne of the most difficult things about the holidays is the [&hellip;]<\/p>\n","protected":false},"author":85,"featured_media":7371,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[451,351,8905],"coauthors":[9530],"class_list":["post-7268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-depression","tag-holidays","tag-seasonal","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to deal with holiday depression<\/title>\n<meta name=\"description\" content=\"88% of adults feel stressed during the \u201cmost wonderful\u201d time of the year. 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