Holiday Stress and Depression

The Holidays are a time many people associate with festivities, joy, and spirit. Yet, this can also be a time of stress, family struggles, depression, and recurring feelings of sadness or loneliness. According to the American Psychological Association, nearly a quarter of Americans report feeling “extreme stress” during the holidays.

69% are stressed by the feelings of having a “lack of time.”

69% are stressed by perceiving a “lack of money.”

51% are stressed by the “pressure to give or get gifts.”

44% of women, compared to 31% of men, are more likely to experience an increase in stress around the holidays.

While stress and anxiety increase due to high demands and expectations, feelings of loneliness tend to peak during holiday months as well. Let’s understand what reactions happen within our bodies when we experience extreme stress. 

The nervous system:

The fight or flight reaction causes the release of adrenaline & cortisol (the stress hormones). This causes increased heart rate, blood pressure and glucose levels.

The cardiovascular system:

Acute stress causes increased heart rate and stronger contractions of the heart muscles. Continuous acute stress could lead to inflammation of arteries or heart attacks.

The musculoskeletal system:

Muscles tense up and contract quicker and faster, which can lead to body aches, tension headaches, migraines, and chronic muscle pain.

Physical symptoms such as headaches, exhaustion, stomach problems, chest pain, sweaty or cold hands, tense or aching muscles and inability to concentrate can all be the result of extreme stress. So how do we combat these problems?

Acknowledge your feelings – It is ok to feel sadness and grief during this time.

Reach out – Seek a community if you feel lonely or isolated.

Be realistic – The holidays don’t have to be perfect.

Set aside differences – Try to accept family and friends as they are.

Stick to a budget – set it and stick to it.

Alternatives: donate to a charity in someone’s name, give homemade gifts, start a family gift exchange.

Plan ahead – Schedule specific days for specific to-do’s!

Learn to say no – This may help eliminate feeling resentful and overwhelmed.

Try to stick to your healthy habits – Overindulgence only adds stress and guilt.

Suggestion: Incorporate healthy snacks, get plenty of sleep, and maintain your regular physical activity.

Take a breather – 15 minutes alone, without distraction, is a great refresh.

Suggestion: Take a walk at night, listen to soothing music, get a massage, read a book.

and start on routine chores.

We know how difficult holiday seasons can be for people. If you are struggling to cope with stress during the holidays or experiencing any of the above symptoms, contact Arcadian Therapy for further support, consultation and assessment.