The holiday season is often seen as a time of celebration, warmth, and connection. However, for some people, it can be a period of increased stress, loneliness, and even depression.
According to the American Psychological Association, 41% of people report that their stress levels increase during the holidays. Expectations to be cheerful, combined with financial pressures, family dynamics, and disrupted routines, can make the holidays a challenging time for mental health. These challenges can spill over into the workplace, impacting productivity and morale.
Understanding Holiday Depression
The holiday season can be a challenging time for mental health, especially when societal expectations clash with personal experiences. Understanding the causes and effects of holiday depression can help.
Causes of Holiday depression
Holiday depression can be triggered by various factors that affect people differently depending on their circumstances. Some of the common causes include:
Loneliness
The holidays can exacerbate feelings of loneliness for individuals who are geographically separated from family or those who lack a support network. Seeing others celebrating with family and friends can intensify a sense of isolation.
Family expectations
The holidays often come with the pressure to meet family expectations, which can create stress. Tensions in family dynamics, unresolved conflicts, or the expectation to "keep the peace" can lead to emotional exhaustion.
Financial stress
The pressure to buy gifts, host gatherings, or participate in costly activities can put a financial strain on individuals. For those already facing financial difficulties, this added burden can contribute to feelings of helplessness and anxiety.
disrupted routines
The change in regular schedules during the holiday season—such as travel, social events, or different eating habits—can affect people's physical and mental well-being. This disruption can lead to poor sleep, fatigue, and increased vulnerability to stress.
Who is affected?
Anyone can experience depression around the holidays, but certain groups are particularly vulnerable:
- Individuals living away from family, whether due to work, education, or personal circumstances, may feel particularly isolated during the holiday season with its unrelenting focus on family.
- People facing financial struggles are more likely to feel stressed during the holidays due to the pressure to spend money on gifts, travel, or gatherings.
- Those with pre-existing mental health issues such as anxiety, depression, or other conditions may find that their symptoms worsen during the holiday season.
- Individuals with limited support networks—such as new residents in a community or individuals who lack close relationships—are also at higher risk for holiday depression.
Signs and Symptoms of Holiday Depression
Holiday depression can manifest in multiple ways, often affecting emotional, physical, and behavioral aspects of well-being. Recognizing these symptoms is a key step toward managing and addressing holiday depression effectively.
Emotional Symptoms
Emotional symptoms of holiday depression often revolve around persistent negative feelings that become difficult to shake. Many people feel an overwhelming sense of sadness throughout the holiday season, which might be triggered by loneliness, unmet expectations, or memories of better times. It’s more than just an occasional blue mood; it’s a lingering heaviness that makes enjoying the season difficult.
Additionally, anxiety can become more pronounced during the holidays, particularly when it comes to social gatherings or financial pressures. Worrying about family dynamics or making ends meet during this time can create a constant undercurrent of nervousness.
Physical Symptoms
Physical symptoms of holiday depression can be just as debilitating as the emotional ones, often manifesting in changes to the body's normal functioning.
Sleep issues often accompany holiday depression, whether it’s insomnia—trouble falling or staying asleep—or hypersomnia, which involves excessive sleeping. Either can disrupt an individual's ability to maintain energy and focus.
Individuals might also feel either a significant increase or decrease in appetite. Some people may find comfort in overeating, while others lose interest in food altogether. Both situations can lead to noticeable weight changes and impact overall health.
Behavioral Symptoms
Behavioral symptoms are the outward actions that can signal holiday depression to others. These changes in behavior often reflect an attempt to cope or an inability to engage normally with the world.
- Many individuals experiencing holiday depression tend to avoid social gatherings, even if they previously enjoyed these activities. The idea of interacting with others can feel overwhelming, contributing further to their sense of isolation.
- Depression often strips people of motivation, making it hard to enjoy hobbies, complete work tasks, or even do basic daily activities. This can lead to a cycle where unfinished responsibilities cause more stress and feelings of inadequacy.
- It's common for those struggling with holiday depression to find it difficult to focus on tasks, whether at work or home. The mind may wander, making decision-making and task completion a significant challenge, further contributing to a sense of frustration or incompetence.
Recognizing these signs—whether in yourself or in others—is crucial. Awareness is the first step in taking action toward seeking help or providing support to someone who may be struggling during this challenging season.
Tips to Cope with Holiday Depression
Coping with holiday depression involves taking deliberate actions to manage stress and promote well-being. Here are some tips for navigating the season in a healthier way.
Manage expectations
One of the biggest contributors to holiday depression is the pressure to meet unrealistic expectations. It’s important to set realistic holiday goals and manage family expectations. This may mean being open with family members about what you can and cannot do or limiting the number of events you attend. Keeping expectations attainable can help alleviate unnecessary stress.
Stay Active
Physical activity is a well-known mood booster and can help combat the symptoms of depression. Maintaining a regular exercise routine—even something as simple as daily walks—can release endorphins and help improve mood. Exercise also serves as a distraction from negative thoughts and provides a sense of accomplishment.
seek support
Talking to someone about what you're experiencing is crucial. Whether it’s a trusted friend, family member, or mental health professional, sharing your feelings can provide relief. Support groups or online communities can also be helpful, especially for those who feel isolated.
financial planning
Financial stress is a common cause of holiday depression. Creating a budget for holiday expenses can help manage spending and reduce anxiety. It’s important to prioritize what’s most meaningful and avoid the pressure to overspend on gifts or other holiday-related costs. Thoughtful planning can help regain control over financial worries.
These strategies can empower individuals to take proactive steps to manage their mental health during what can be a stressful season.
How HR Professionals Can Support Employees
The holiday season can be a difficult time for employees, and HR professionals play a critical role in providing the necessary support to help their teams thrive.
9 ways to support employees during the holidays:
1. Encourage time off
Promote taking time off and ensure employees are not contacted during their breaks, allowing them to recharge.
2. provide mental health resources
Offer Employee Assistance Programs (EAPs) and mental health services to support employees.
3. flexible work arrangements
Allow flexible hours to help employees balance personal and holiday obligations, reducing stress.
4. lead by example
Leaders should prioritize self-care to set a healthy standard for their teams.
5. Organize relaxing activities
Arrange stress-relief activities such as yoga sessions, meditation classes, or wellness workshops.
6. Recognition and Appreciation
Acknowledge employees' hard work to boost morale and reduce stress.
7. Reduce workload when possible
Lighten the workload to prevent burnout during the busy holiday season.
8. financial wellness programs
Offer resources to help manage financial stress, such as budgeting tools or seminars.
9. create a supportive environment
Foster a positive workplace atmosphere, ensuring open communication and support.
These strategies can help HR professionals create an environment that supports employees' well-being during a particularly stressful time of year.
Wellbeing Around the Holidays
The importance of understanding and supporting mental health during the holidays cannot be overstated. Many individuals face heightened stress, financial pressures, and feelings of loneliness during this time, and this can significantly impact their well-being. By recognizing these challenges and taking steps to mitigate them, both individuals and organizations can contribute to healthier mental states and improved quality of life.
When you partner with Ulliance, our Life Advisor Consultants are always just a phone call away to teach ways to enhance your work/life balance and increase your happiness. The Ulliance Life Advisor Employee Assistance Program can help employees and employers come closer to a state of total well-being.
Investing in the right EAP or Wellness Program to support your employees will help them and help you. Visit https://ulliance.com/ or call 866-648-8326.
The Ulliance Employee Assistance Program can address the
following issues:
• Stress about work or job performance
• Crisis in the workplace
• Conflict resolution at work or in one’s personal life
• Marital or relationship problems
• Child or elder care concerns
• Financial worries
• Mental health problems
• Alcohol/substance abuse
• Grief
• Interpersonal conflicts
• AND MORE!
References:
9 Ways Companies Can Help Employees De-Stress; Forbes; Bryan Robinson
https://www.forbes.com/sites/bryanrobinson/2023/12/04/9-ways-companies-can-help-employees-de-stress-during-the-holidays/
10 Tips for Addressing Workers' Heightened Holiday Stress; Society for Human Resource Management (SHRM)
https://www.shrm.org/topics-tools/news/benefits-compensation/employer-tips-employee-high-holiday-stress
Even a Joyous Holiday Season Can Cause Stress for Most Americans; American Psychological Association
https://www.apa.org/news/press/releases/2023/11/holiday-season-stress
Holiday Depression and Stress: Causes, Signs, and How to Cope; Cleveland Clinic
https://health.clevelandclinic.org/holiday-depression-and-stress
Managing Stress in the Workplace During the Holidays; PayChex
https://www.paychex.com/articles/human-resources/managing-stress-in-the-workplace-during-holidays