A Psychiatrist's Tips To Proactively Care For Your Mental Health This Holiday Season

While the onset of the holiday season can be an exciting time, it can also create substantial stressors and mood shifts. Given all the buildup around the holidays, it's not uncommon for people to sometimes get the "holiday blues." Feeling down, stressed, or simply burnt out is normal.

That being said, it's important to distinguish between the expected holiday (or post-holiday) blues and seasonal affective disorder (SAD)1, an issue many people face during the fall and winter seasons, especially in colder climates. SAD symptoms are very similar to major depressive episodes that appear around the same time every year.

There is comfort in the thought of seeing loved ones over the holidays and spending precious time together after a long and challenging year. The COVID-19 pandemic has made this year exceptionally difficult, as celebrating with friends and family isn't an option for most people. But consider how resilient you have been throughout this unprecedented year, and use that same energy to make this holiday special and different in a positive way.

Think about unique ways to feel connected—learning to cook your favorite holiday recipes, putting holiday decorations out a little earlier this year, scheduling virtual dinners and festive parties with loved ones, playing virtual games, sending thoughtful gifts and cards to open throughout the season when you may be feeling low.

As pandemic fatigue hits a new high, some people may decide to take the risk and plan holiday get-togethers despite warnings from health officials. These will be difficult decisions for all of us to make, as many people are feeling the need for some in-person social interactions.

It is always difficult to go through holidays when you have lost a loved one, and this year the pain is ever more present on a global scale. In previous years, one could share the grief with family members when gathering over the holidays, but this year it is unlikely that will be possible.

In past years, many people have likely felt the stress of planning an elaborate holiday dinner or the perfect holiday party for a crowd, or the exhaustion that comes with researching and booking a vacation for the whole family. This desire for perfection makes people feel increasingly anxious as they are planning, and then eventually disappointed if (and when) something doesn't play out accordingly.

With the combination of changing the clocks and the approaching darkest days of the year, less light can have lasting effects on anyone's mental health. As sunlight decreases, the serotonin levels in our brains can also decrease, leading to more depressive moods.

Sleep is essential for maintaining overall good mental health, and a low-key holiday is a perfect time to take advantage of some extra rest and relaxation. Adults between the ages of 18 and 60 years of age should get seven or more hours of sleep a night2. Getting plenty of rest and developing a sleep schedule can help mitigate winter depression. When it comes to developing good sleep hygiene, try to go to bed around the same time every evening. Take a hot shower or bath to relax your muscles or even meditate before bed to help you doze off to sleep more easily.

Like everything in life, stress makes any situation worse, so it's critical to try to mitigate it where and when you can. Holiday planning and family gatherings (even virtually) are bound to add an extra component of stress. Some significant stressors may remain this winter, particularly given the recent divisive election season, talk of COVID-19, and the differing opinions about handling the pandemic.

To help mitigate potential stress, remember to plan early and realize you don't have to make everything perfect. It could prove beneficial to avoid potentially combative conversations and hot button topics virtually or in person. What's more, try to appreciate the positive aspects of a "different" type of holiday this year while celebrating the good in those around us, near and far.