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Holiday Blues

• Babs Quincy
• Westminster College Counselor

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HOLIDAYS-CELEBRATE!!!!!!
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Holidays

• For most of us, the holidays are a time of
  celebration, cheer, and enjoyment. For others the
  holidays are a time of regret, despair, and
  sadness, or holiday blues.
• Holiday blues can affect both men and women,
  young and old.

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What are the holiday blues?

• The holiday blues are feelings of sadness,
  stress, irritability that tend to occur around
  holiday season. Sometimes the blues have been
  present for some time, but with added demands of
  shopping, parties, family reunions, house guests,
  increased stress and fatigue, finals/school
  projects, unrealistic expectations, too much
  commercialization, and the inability to be with
  one's family may exacerbate feeling sad.

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Common reactions to holiday blues

• Common reactions during the holidays include
  headaches, excessive drinking, over-eating or not
  eating enough, difficulty sleeping, feeling
  lonely, sad, crying spells, anxiety, and
  irritability.

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We often expect picture perfect
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Reasons for holiday blues

• Unrealistic expectations
• Reaching for perfection
• Wanting to replicate past holiday celebrations

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Reasons for holiday blues

• Busy schedule studying, shopping, wrapping,
  cooking, cleaning can lead to fatigue
• Memories of deceased loved ones
• Family togetherness- can be a good
• thing, or it can be a hard thing
• Past holidays may have been difficult

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Reasons for holiday blues (contd)

• Our lives may not be as fulfilled as we would
  wish
• There may be feelings of loneliness, sadness, or
  anger
• For some, the holiday season presents as a time
  for self-evaluation which may reflect on past
  failures, an uncertain future, feelings of
  loneliness, and tension

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How to Better Cope with Holidays

• College, work, relationships, added demands of
  holiday season and life in general can effect
  mood or exacerbate depressive symptoms. The
  following are suggestions to help manage demands,
  keep things in perspective and get through the
  holidays.

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How to Better Cope with Holidays

• Dont overload yourself- Its close to impossible
  to celebrate every major holiday with every loved
  one on your list. Its important to attend
  holiday parties and gatherings, but it is more
  important to take care of you. Pick a few
  celebrations you must attend and one you want to
  go. If you cant fit any more parties into your
  schedule, spend time with those friends after the
  holidays or next year take turns, start new
  holiday traditions.

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How to Better Cope with Holidays

• Prepare your emotional self- If you must spend
  time with relatives or friends with whom there
  may be conflict, decide in advance how you're
  going to handle the situation. Practice breathing
  exercises, self-talk, and how youll respond to
  unwanted comments rather than becoming engaged in
  a bad situation.
• Dont feel pressure to be in the holiday spirit-
  If you have been through a traumatic experience,
  break-up, or loss, accept your experience. Dont
  force yourself to feel festive for others because
  its the holiday season and people around are
  celebrating be honest with others and yourself.

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How to Better Cope with Holidays

• Don't Consume too much alcohol- Celebrating can
  be fun and drinking can get out of hand in the
  spirit of celebrating. Too much alcohol can
  help in making you feel more depressed or
  anxious.
• Dont spend too much money- Money is tight for
  most, but particularly for college students. Its
  easy to get sucked up into the whole gift buying
  for everyone, but special gifts dont have to be
  expensive. Handmade crafts, baked goods, or
  pictures are great ways to show loved ones
  theyre special. Try gift swapping to cut down on
  the expenses.

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How to Better Cope with Holidays

• Sun seek- Exposure to sunlight at least 20
  minutes during winter weather can improve mood.
• Exercise Endorphins- Try to maintain exercise
  as part of your day. Endorphins help in keeping
  the blues away.
• Take a break- If you feel that all the
  celebrating, driving around, and festivities are
  making you too nervous, worried, or stressed
  outtake a break.

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How to Better Cope with Holidays

• Dont compare yourself to others- When you start
  comparing what you dont have, what you wished
  you had, feeling of sadness, hurt, anger, or
  loneliness can be exacerbated. Be grateful for
  what you do have.
• Let Go of the Past- Dont dwell on the past and
  what it used to be. It can help in creating
  feelings of disappointment if your holidays
  aren't like they used to be. Look to the future
  to set new traditions and outlook.

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How to Better Cope with Holidays

• If you find yourself feeling depressed for a
  sustained period of time, dont wait and hope it
  gets better--get help. Know resources available
  to you on campus, community, or through insurance
  providers. There are options available to you
  that could make a significant difference in your
  mental health.

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If someone you know is feelings the holiday blues

• Try to involve that person in holiday activities,
  but don't be forceful.
• Be a good listener. If people feel depressed
  hopeless, or worthless, or suicidal be
  supportive. Let them know you are there for them
  and are willing to help them seek professional
  help. Never issue challenges or dares.
• Familiarize yourself with local resources such as
  churches, counseling centers, hotlines.

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If someone you know is feelings the holiday blues

• If the depressed person is chronically ill,
  express that you understand that the holidays do
  not cure the illness.
• Be aware that holidays can be difficult for
  people, especially when reality doesn't measure
  up to their expectations. Help them establish
  what is realistic and what is not.

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Resources

• Westminster College Counseling Services
• 724 946-7340
• quincybi_at_westminster.edu
• 1.800.SUICIDE (784-2433)
• National Suicide Prevention Hotline
• www.hopeline.com
• 1.800.273.TALK
• National Suicide Prevention Lifeline
• www.suicidepreventionlifeline.org

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And remember

• The holidays come around once a year, they dont
  last forever, they only last a few weeks.
• Take care of yourselves, happy holidays, and
  good luck on finals!