Does the Phenomenon of Holiday Depression Really Exist?
Posted on 12/16/2003
Holiday stress is real, although the popular belief that rates of depression and suicide increase at this time of year is false. In fact, the suicide rate actually peaks in the spring and is lowest in December.
Stress increases during the holiday season as people overextend themselves and commit to doing more than they possibly can in the limited time they have. From business pressures to pressures at home, this season typically comes with increased work loads. Even events that should be enjoyable at this time of year, such as parties and family visits, can be stressful. Physical factors that increase stress include not getting enough sleep, drinking too much alcohol, and eating more sweets than usual. Sometimes people also experience financial stress with their efforts to make the holidays special.
Terri Hanson, Ph.D. of Archway Mental Services at St. Alexius Medical Center agrees that many people experience stress at this time of year and offers these tips to reduce holiday stress.
Develop realistic expectations. We often anticipate experiencing a magical Christmas, hoping to recapture the wonder of childhood. To avoid that “let down” feeling during this season, think about the aspects of celebrations that are within your control. Let go of all expectations that depend on the actions of others, and take steps to do small things that you and your family will enjoy, like decorating the house together and baking together. Sharing these “chores” can reduce the stress on one person and give all family members ownership in having created the magic of the season.
Choose your activities with care. If it’s not going to enhance relationships or emotional well-being, is it worth it to attend? Simplify your schedule by eliminating obligatory appearances. If it adds more food, alcohol, or activity than your body needs, say no to the invitation.
Choose your expenditures with care, too. You may think you need to give your children everything on their wish lists, but doing so will not satisfy them! Buy what you can afford, and make the season special for them by involving them in the planning and creating of family traditions. Increasing your debt load is not a favor to your children, and increases your stress unnecessarily.
Acknowledge feelings of grief or loss if they exist. If you miss someone who is no longer present for the holidays, and especially if you lost that person around this time of year, talk or write about your feelings of loss. Both adults and children do better by talking about them than not, even if it’s painful at the time. Those are normal feelings, so why should we pretend we don’t feel them?
Remember the reason for the season. Find your own quiet time to spend in gratitude for the Gift we receive at Christmas, and add your thoughts of gratitude for each and every good thing in your life. With a focus on the good things, the stressful things are kept in perspective.