As the days get shorter and the holiday season approaches, it’s important to be mindful of the impact these changes can have on our mental health. While this time of year is often a time of joy and celebration, for some, it can bring about feelings of sadness, anxiety, or stress — commonly known as the “holiday blues.”

These feelings are often temporary and related to the many stressors that accompany the season. Symptoms may include low energy, difficulty sleeping, feeling irritable or withdrawn, difficulty concentrating, and changes in appetite. 

Below are some tips for navigating the holiday blues and staying well this holiday season. It’s also important to distinguish the holiday blues from Seasonal Affective Disorder (SAD) — a type of depression linked to the changing seasons with similar but more persistent and severe symptoms — and know when to seek professional help.

Why the Holidays Can Be Challenging

Some common factors that contribute to the holiday blues include:

• Unrealistic Expectations: The holidays are often portrayed as a time of perfect joy and togetherness, which can create pressure and disappointment when reality doesn’t match these idealized expectations.
• Financial Stress: The pressure to buy gifts and travel can lead to financial worries.
• Social Stress: Planning or attending holiday events can be overwhelming for some.
• Unhealthy Eating Habits: Overindulging in rich foods and alcohol can impact our physical and mental well-being.
• Loneliness and Isolation: Those who are far from family or have experienced loss may feel particularly lonely during the holidays.
• Painful Memories: For some, the holidays can trigger painful memories of past experiences, intensifying feelings of sadness or grief.

Tips for Staying Well This Holiday Season

Here are some things you can do to take care of yourself:

• Acknowledge Your Feelings: It’s okay to not feel joyful all the time. Allow yourself to feel your emotions without judgment.
• Set Realistic Expectations: Don’t strive for perfection. Focus on spending quality time with loved ones and enjoying the simple things.
• Prioritize Self-Care: Make time for activities you enjoy, like reading, listening to music or spending time in nature.
• Maintain Healthy Habits: Try to get enough sleep, eat nutritious foods and stay active. Even a short walk can make a difference.
• Set Boundaries: It’s okay to say “no” to events or commitments that you don’t have the energy for.
• Connect with Others: Reach out to friends, family or colleagues. Sharing how you feel can be helpful.
• Give Back to the Community: Volunteering your time can boost your mood and connect you with others. Consider using your NC State University Community Service Leave to volunteer for causes you’re passionate about.
• Seek Support: If you’re struggling, remember that resources are available. The NC State Faculty and Staff Assistance Program (FASAP) offers confidential counseling and support.

Remember: Taking care of your mental health is important, especially during the holidays. By acknowledging your feelings, setting realistic expectations, and prioritizing self-care, you can navigate this season with greater ease and enjoy the things that truly matter.

We’re in this together, CALS! Let’s support each other and have a happy and healthy holiday season.