For many, the holidays are a joyful season full of presents and cheer. Whether it is Christmas trees, shared meals, or family gatherings, these festivities light up the winter and are a source of bonding and relaxation. However, it is important to acknowledge that the holidays can also give rise to a significant amount of stress and negative emotions. Although this may not be the popularized narrative, a 2023 study by the American Psychological Association surveyed over 2,000 adults and found that 89% reported holiday-related anxiety, with 41% experiencing increased stress during the winter season. For people suffering from mental illness, these effects can be even worse. The National Alliance of Mental Illness found that 64% of those with mental illness perceived their disorder to be negatively exacerbated by the holiday season. As such, it is clear that holiday-related mental health concerns are real issues that warrant attention. Holiday stress is frequently attributed to three factors: gift-giving, painful memories, and seasonal depression or gloom. This article explains each of these factors and provides overarching tips to make the season more meaningful and bright.

            A large portion of holiday stress arises from the practice of gift-giving, which has become synonymous with the season in mainstream American culture. The norms around gift-giving place enormous pressure on being financially generous, putting many families in a tough situation. Sociologist Allison Pugh uses the term “symbolic indulgence” to describe how low-income families may splurge on gifts or vacations that they can’t necessarily afford, in order to allow their children to participate in this societal norm and feel like they belong. Indeed, the norms around gift-giving and the desire to conform cause many people to engage in irrational budgeting behaviors. To illustrate, the average American spends about $1,000 each Christmas, and a staggering 25% to 50% of Americans say they go into debt to buy Christmas gifts. Constant exposure to advertisement messages and social media can reinforce this consumer culture. Social media causes people to make “upward social comparisons” wherein they focus on people who appear to be getting more gifts, having nicer vacations, and so forth, which is unrealistic and detrimental to self-esteem. On top of this, delicate rules about social etiquette and how to graciously give and receive gifts can create additional headaches over how to find the perfect present. While gift-giving can quickly become overwhelming, it is important to remember that gifts are just one of the many ways to express appreciation and love (popularly referred to as the five love languages), and often it is the thought that counts, not the actual present. 

            Another source of anxiety is the resurfacing of painful memories during the holiday season. The holidays are rife with sensory cues that can trigger the neural pathways of these old memories to unexpectedly activate. For instance, the sound of a particular Christmas song or the scent of gingerbread can become associated with vivid events. If a deep loss or traumatic event occurred during the holidays in times past, it can be hard to feel like celebrating again this year. Human memory works through the peak-end rule, a cognitive bias in which people only remember the most emotionally salient moments and the end of events, forgetting the unremarkable occurrences in between. As such, our memories of the holidays are often tainted with imperfect snapshots of intense joy or intense sorrow. Additionally, the season is so centered around being together that the loss of a loved one can feel especially poignant during this time. Society promotes a sense of “toxic positivity,” a term used to describe the exclusive display of positive emotions (and dismissal of anything negative) leading to the false perception that everyone else is happy. Toxic positivity is, in many senses, too much of a good thing, and this ubiquitous holiday cheer can alienate those who are experiencing loneliness or grief during this season. When dealing with painful memories, seeking help and support from others is vital, as well as taking a break and giving yourself grace. For others who are not experiencing this pain, reaching out to acquaintances who are struggling, rather than turning a blind eye, can help them get through this tough time. 

            Perhaps one of the most common causes of holiday blues is Seasonal Depression, and being faced with the prospect of cold and gloomy days. Officially called Seasonal Affective Disorder (SAD), this annual depression typically begins with the onset of dark days and naturally subsides come springtime. The lack of sunlight and vitamin D alters the amount of melatonin and serotonin produced, leading to disruptions in circadian rhythms, energy levels, moods, and appetite. Shorter days and packed social schedules full of parties and end-of-the-year obligations can contribute to this anxiety. Additionally, the ending of the year can prompt ruminations and disappointment regarding what didn’t go well, or what wasn’t achieved. When the weather is gloomy the temptation is often to close off and stay inside the house; however, it is more important than ever to remain active and seek therapy or help if needed. Simple practices such as following a healthy sleep schedule, practicing gratitude, and meditating can go a long way to buffering anxiety. Proper exercise boosts mood by releasing feel-good endorphins and aids with focus, memory, and overall well-being. Phototherapy (light treatment) can also reduce Seasonal Depression. 

            Ultimately, the holiday season is a special time of the year that, like all periods, is full of its ups and downs. This season, focus on activities that bring you joy and prioritize your mental health and well-being. Happy holidays! 

References

Gillison, D. H. (2021, December 20). The Most Difficult Time of The Year: Mental Health During the Holidays. NAMI. https://www.nami.org/from-the-ceo/the-most-difficult-time-of-the-year-mental-health-during-the-holidays/

Horst, H. A. (n.d.). View of longing and belonging: Parents, children and consumer culture (Pugh). View of Longing and Belonging: Parents, Children and Consumer Culture (Pugh) | Museum Anthropology Review. https://scholarworks.iu.edu/journals/index.php/mar/article/view/901/1022#:~ :text=By%20contrast%2C%20working%20class%20families,in%20the%20economy%20of%20dignity.

Mayo Foundation for Medical Education and Research. (n.d.). Seasonal affective disorder (SAD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

O’Day, C. (2017, December 19). Managing Your Mental Health During the Holidays. NAMI. https://www.nami.org/complimentary-health-approaches/managing-your-mental-health-during-the-holidays/

’Tis the season to buy (and buy). The University of Vermont Health Network. (2023, December 12). https://www.uvmhealth.org/healthsource/tis-season-buy-and-buy