Newswise — With the approach of the holiday season, excitement and anticipation abound.
That is, from glittering holiday lights, beautiful ornaments and mouth-watering meals to an array of festively wrapped presents tucked beneath a popcorn-laced tree, what's not to love?
Well, plenty, thanks to the "holiday blues," a temporary condition that can cause feelings of heightened stress, dread, fatigue, agitation and mild sadness or depression.
"The time when people typically get the blue is during the holiday and often because someone is lonely," said Dr. Janet Belsky, a lifespan development expert, author and assistant professor of psychology at Middle Tennessee State University (MTSU).
The annual holidays that occur during November and December, in fact, "are probably the most stressful time of the year, because it's expensive, you have a lot to do, and on top of it all, you're supposed to have a great time, which can be a big problem," she continued.
"Many people have holiday parties to host or attend, and you are expected to have a great time no matter what," she remarked, "and that in itself can be a stressor." Still, there is no lone culprit when it comes to determining the No. 1 cause of the holiday blues, because a number of things can trigger the seasonal sadness, from a focus on overspending and seeing people or family members one does not want to see, to missing someone who is no longer in one's life.
"One of the problems is that the holidays are supposed to be this great time, an expectation thing," Belsky explained. "Like when it's your birthday, you start to get an expectation that all is going to be great, but really, the holidays are often a time when people think about what's missing in their lives."
Moreover, she surmised, it is likely that women encounter the annual holiday rut most often.
"Because women are more of the social species, they may be more susceptible to experiencing this kind of blues," Belsky explained. "In terms of gender roles, women are generally expected or asked to do more such as cooking, party planning, shopping and so forth, and when you add that to their other responsibilities, it can be overwhelming."
Nonetheless, gender is not the determining factor when it comes to experiencing a blue Christmas, for men endure such feelings, too. The primary male stress trigger, in fact, is more likely associated with who isn't with them during the holiday festivities, she noted.
"Men may have more potential to have problems if they are not with someone they may long to be with, be it family or friends," she said. For example, "Sometimes, they may not be able to go back home for the holidays in general, because of work or some other reason, and in such cases, not seeing who you want to see can be a problem."
By the same token, though, spending time with family and friends, especially those who live far away, may also create stress—not happy emotions"if one doesn't wish to be in their company.
"Sometimes, when you see your family you become blue," Belsky observed, "and you may be connecting the holidays with seeing people you don't want to see, doing things you don't want to do. "¦ And when these visits aren't as satisfying as you want them to be, it's sometimes stressful."
The absence of a loved one because of death, divorce or an uncontrollable separation also takes its toll this time of year, Belsky noted.
"We have come to expect to be with family or a significant other at the holidays, so if you have lost someone dear, the holidays are really when people feel it," she said. "Everyone expects to be with someone special, so you're acutely aware of not being with them when they're missing."
As for those who contract the blues as a result of holiday debt that was created in the name of gift giving, spending less often means more than extravagant presents, Belsky offered.
"Finance is a big pressure during the holidays, and it doesn't need to be. Basically, what people want is to know you care, and you can do that for a lot less than what most people spend on holiday gift purchases," she reasoned. "So don't feel like you have to spend money at all, and spend even less on kids." Overall, Belsky said, the key to avoiding the holiday blues is to transform the way one thinks about this time of year. And if those who are typically alone each year know they become depressed on holidays, they should plan activities for themselves in advance.
"Give yourself a holiday treat, even if you spend your time alone," she suggested. "Christmas has potential, but it isn't always quite what you want it to be "¦ so engage in self-pampering such as treating yourself to a massage, going to a movie you want to see or eating a meal at a special restaurant—anything that demonstrates a special pleasure for you."
Similarly, Dr. Mark Anshel, a professor of performance psychology with MTSU's Department of Health and Human Performance, said, "While prolonged sadness or depression usually requires therapy, one can regain control of his or her life by engaging in tasks that provide a distraction from negative thoughts (such as) "¦ attending an entertainment event, sightseeing, being with friends, television or reading."
Such simple activities, he noted, are examples of tasks that require one's full attention while providing a diversion from unpleasant thoughts. "One particularly effective way to get out of a rut is exercise," he offered." Not only is the person distracted by unhappy thoughts, but also hormones are released by the brain that improves mood and mental well-being.
"Whether it's aerobic activity, strength training, or going for a brisk walk, physical activity has mood-enhancing properties," he continued. "And going to an exercise facility is even more uplifting, because the combination of music, a variety of activity options and the presence of others increases the arousal level, which translates into a more vigorous workout."
No matter which activity one chooses to help avoid or alleviate the holiday blues, it's vital that it be something one enjoys, not dreads, Anshel added.
Perhaps most importantly, though, said Belsky, "Getting blue is nothing to be ashamed of because the holidays have the seeds within them for getting depressed, even if you usually have a good time."
In turn, if holiday sadness or depression sets in, take action.
"It's important that people really spend some TLC nurturing themselves during this hectic time. Pamper yourself," she advised. "Figure out something to do that will really give you pleasure "¦ and take the edge off a bit."
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