Mental Health and the Holiday Season
By Andriana Hamm, MS
Doctoral Candidate, Psy.D, West Chester University (WCU)
Assistant Clinic Director, Community Mental Health Clinic, WCU
Graduate Assistant, Department of Psychology

It is that time of the year again when the holidays are in full swing. Often times, when we picture the holiday season, we picture people singing holiday carols, exchanging gifts, and having family or friend gatherings. But for some, the holidays are not always filled with warmth and joy; instead they come with feelings of increased depression, anxiety and loneliness.

The ‘Holiday Blues’ is a term used to describe the general feelings of melancholy that individuals experience between the end of November and the beginning of the new year. Despite the trivial name, the holiday blues is better understood within the context of anxiety and depression and can be caused by many factors. During the holidays, it is not uncommon to reflect on the past year, which can bring up memories of difficult or challenging times. Additionally, the holidays can be associated with loved ones who passed away, and the pressure of purchasing gifts for people can create financial hardships. Lastly, less sun light means less vitamin D, which is associated with increased rates of depression.

For women in particular, the holiday season can be especially stressful. Women report experiencing higher amounts of stress during the holidays compared to men, which may be attributed to a woman’s role in decorating, purchasing gifts and preparing family meals. This time crunch during the holidays has been linked to increased stress and poorer mental and physical health among women. Being that women in general experience disproportionate rates of anxiety and depression, it is especially important during the holidays to consider some of the warning signs for mental health concerns.

Common Warning Signs:

Withdrawn: The person does not answer their phone, prefers to be alone or isolates

Changes in mood: A person may become more sad, irritable or tearful

Sleep Disturbance: Difficulty falling asleep, staying asleep or sleeping more than usual

Changes in appetite: No or little appetite, or person is more hungry than usual

If you notice that a family member, friend or person close to you is experiencing any or all of these signs, it is important to let them know that you are there for support. A common myth within mental health is that ‘if we talk about it, it will only get worse.’ Acknowledging that a person is having a difficult time and providing support (e.g., spending more time with them, checking in regularly, taking them to see a mental health profession) can be incredibly helpful and will not increase the person’s sadness or worries.

Even if you do not currently know someone who may be experiencing increased anxiety and depression during the holidays, it is always important to recognize the ways that you can work on your own mental wellness. Taking mental wellness in to our own hands can be empowering and provide opportunities for self-care. Below are some suggestions to manage feelings of anxiety and depression during the holidays.

Tips for the Holidays:

Take Time for Yourself: The holidays are a busy time and it is okay to say ‘no’ if you are feeling overwhelmed or overscheduled. Take some time to engage in an enjoyable activity that is relaxing and calming.

Have Realistic Expectations: The holidays are not always perfect, and it is okay if something does not go exactly as planned.

Ask for Help: You are only one person, and it is okay to ask others for help or assistance. Talk about your worries and concerns with those you trust and reach out to mental health professionals for additional support.

You Don’t Need to Spend the Holidays Alone: If you are unable to spend the holidays with friends or family, attending church or volunteering with local organizations can provide a way to meet new people and build new relationships.

Be Realistic about Your Financial Situation: Create a budget and stick to it. The holidays do not need to be a time to spend more than you can afford and gifts are not an expectation.

The holiday blues is a common experience and it is important to recognize the associated signs. Providing support and directing a person to appropriate professionals can help increase their quality of life. There is no shame in working towards mental wellness.

Mental Health Resources:

Crisis Lines

Valley Creek Crisis Center (Exton, PA) – 610-280-3270)

National Suicide Prevention Lifeline – 1-800-273-8255

Mental Health Clinics

Community Mental Health Services (West Chester, PA) – 610-436-2510

Holcomb Behavioral Health (Exton or Kennett Square, PA) – 610-363-1488 or 610-388-7400

Human Services, Inc. (Downingtown, Oxford or Coatesville, PA) – 610-873-1010, 610-998-1807 or 610-380-9982

Andriana Hamm, MS Doctoral Candidate, Psy.D, WCU Assist. Clinic Director, Community Mental Health Clinic, WCU Graduate Assistant, Department of Psychology