HOLIDAY BLUES: Where they come from and ways to cope.

We are all used to seeing the Ads, TV programs, and movies representing people who find the Holidays to be a joyous time for family gatherings, favorite foods, and gift giving. However, others may struggle with low mood and anxious feelings when it comes to this time of year. I want to normalize this experience and offer some support to those who will need it in the coming months.

Some common causes of feeling unhappy or worried during the Winter Holidays can include unrealistic expectations around creating the “perfect” holiday. Frequently, high stress and fatigue around balancing work, family, travel, and personal needs can lead to feelings of being out of control. Financial worries and over-commercialization of holidays can cause many to have feelings hopelessness and insecurity. Changes in diet or routine and abnormal alcohol use can lead to increased physical symptoms of lethargy and discomfort. There are also many who wish to be with family and friends but are unable to due to varying circumstances, causing feelings of isolation and loneliness. I also find that the holidays can bring up both sentimental and traumatic memories that are difficult to process.

Here are some effective ways to manage the Holiday Blues that can lead to improved mood and less anxiety.

• Practice self-care: Self-care may be different for all of us, but in general": Get enough sleep, eat well, and make time for downtime. 

• Connect with others: Spend time with supportive people, reach out to friends and family, or make new friends. 

• Set boundaries: It's okay to decline an invitation or leave an event early. 

• Track spending: Overspending can lead to depression, so create a budget before you start shopping. 

• Focus on what's meaningful: Spend quality time with loved ones, stick to simple traditions, or donate to charity instead of giving gifts. 

• Recognize seasonal mood changes: Some people experience seasonal affective disorder (SAD), which can be treated with phototherapy. 

• Seek help: Therapy can be helpful in understanding symptoms of low mood or anxiety as well as developing useful coping strategies.

  If you need additional support, you can call the NAMI Helpline at 1-800-950-NAMI (6264) Monday through Friday, 7 AM to 3 PM PT. You can also text NAMI to 741-741 to connect with a trained crisis counselor through Crisis Text Line.