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Holiday blues are real.  Many people dread the season long before it arrives, and for good reason!  Rather than celebrating the season with a sense of peace and joy, holiday blues sufferers find themselves dealing with isolation and loneliness; struggling with finances; more prone to illness or injury and facing mental health challenges brought on by the demands of the season. In this blog, we will look at these four primary reasons people experience distress during the holidays, which we will call “The holiday blues,” and how, with a bit of preparation, the holidays may become more enjoyable.

ISOLATION & LONLINESS:
Those without close family ties or social engagements may find themselves counting the hours until the holiday season ends.   Isolation and loneliness are felt more deeply when others are in a festive mood, enjoying time with family and friends while you have no one.  If you are at risk of being overlooked, then plan to look out for yourself during the holidays.  Don’t wait to be invited.  Start early and map out your social calendar for the holiday season.  Think about how you would like to spend time with friends and family.  Plan some solitude and self-care time for yourself as well.  If there is a special-somone in your life, plan to have a special connection with them.  Before you make reservations, send ‘save the date’ invitations to those you hope to spend time with during the holidays.  Be flexible.  They may be trying to arrange their holiday schedule too.  If it is hard to get everyone together at the same time, consider opening your home for a few hours for a “drop in party.”  Plan time for yourself when your friends may be less available. Use this time to treat yourself to a movie, a spa experience, or maybe a little get-away to a hotel with lovely amenities.  For those very special experiences with the very special people in your life, remove the stress of waiting for an invitation by giving one yourself.  Early planning is the key.  If you happen to end up with more alone time than you prefer, think about volunteering in your community.  It is very likely that you will meet others who desperately need what you have to offer….  Your time, your care, and your smile.

FINANCIAL STRESS:
Extra expenses during the winter months along with pressure to celebrate the season at retail stores can strain an already tight budget.  There is a sure correlation between higher stress levels and the added expense of gift-buying, holiday travel, and food costs, not to mention the increase in utility bills as the days get shorter and the weather gets colder. Many lose work during the holidays due to company cutbacks or needing to nurse a cold or flu or recover from a weather-related accident.  Is it any wonder that financial stress is a primary culprit when it comes to holiday blues?  Take heart if you find the holidays upon you without a plan for these added expenses.  It is not too late to begin to ease the burden.  First, think about your usual monthly expenses.  Basic needs must be met first.  Be sure you are not at risk of utility-shutoffs and that you can cover your housing expense. If you fall short in this category, reach out immediately to your landlord and utility creditors to make payment arrangements so that you are not at risk of utility cut-off, or worse, eviction.  If, making partial payments for big ticket items, such as your car or house, would relieve a bit of stress, contact creditors to see if they will work with you for this one time.  Perhaps you can arrange with your creditors to “catch up” during the first few months of the new year.   People generally understand financial stress during the holidays and are willing to working with you.  Next, think about your food budget, including restaurant dining if that is a part of your plans.  Make a menu for groceries so you do not over-buy.  Check find the courage to set boundaries with yourself and others so you do not over-spend. To manage restaurant expenditures, choose one within your budget.  If friends or family insist on a more expensive dining experience, perhaps you can meet them for coffee after dinner or invite them to your house for dessert you make yourself.   There may also be a way to cut holiday travel expense too.  For local travel, consider meeting friends a location closer to your home or at least, in the middle between you and them, or better yet, host at your place.  Also, can you combine errands or stop at a store to shop to or from work?  This works well to save not only money, but also time.  For longer distances, think outside the box.  Is there perhaps a less expensive option for road trips or destination travel?  Compare public transport, rental options, and ridesharing when feasible.   When it comes to extra holiday spending for gifts, personal items and services, or items for your home, carefully monitor and manage your budget “at all costs!”  Think about baking items to let others know you appreciate them rather than buying them a gift.  If you are crafty, use items you already have on hand to create a personalized gift that would mean so much more than a store-bought item.  If you enjoy writing, think about making a greeting card with a penned poem or verse you’ve composed yourself.  In these ways, you are truly sharing the gift of yourself with those you care for.  You are giving them the gift of your time and energy!   These are just a few ideas, but imagination combined with your time and energy is worth much more than money!   Make a game of it to see how much you can do with less!  

ILLNESS & INJURY:
Cold and flu season arrives at about the same time as the holidays.  Adding injury to this already bleak picture, people are also most likely to suffer debilitating accidents due to inclement weather conditions.  The great news is that there is a wealth of easily accessible information about preventing illness and injury.  This means with a bit of forethought and planning; we can significantly reduce the likelihood that poor health or injury will be the reason for you to experience holiday blues this year!  As my favorite aunt used to say: “An ounce of prevention is worth a pound of cure!”  This applies to both illness and injury.  I’m not a medical professional or a fitness expert.  The recommendations I’m about to share comes from a general body of information easily accessible on the internet.  First, be proactive in your food intake and in the supplements you choose to take.  Proactively reduce the likelihood of illness by avoiding over-eating or consuming excessive sugars and other rich foods.  Maintain adequate hydration and exercise.  Maintain a regular schedule for sleep and relaxation, both being of equal importance.    Eat at the same time every day.  Preselect your food when possible, paying attention to those to be avoided and if you have these, eat them in moderation.  Notice the amount of water you drink.  Even if you do not feel thirsty, drink the amount of water that is right for you.  Exercise is known to help not only with one’s physical health, but with mental health as well.  Exercise is correlated with lowering depression, anxiety, and frustration, and increasing energy levels and self-esteem.  Make exercise a regular part of your daily schedule.  Think about how you can include each of these preventative measures in your regular schedule. Also, the risk of Injury can be significantly reduced by being aware and intentional about your whereabouts and activities.  Accidents are statically more likely to occur during winter months, which interestingly is frequently related to poor time management or lack of organization.  Think about planning ahead to have more time for arrive at your destination.  Give yourself time to carefully make your way to your vehicle, time to defrost it completely before driving, and allow time for hazards on the road.  Make up your mind that being late is acceptable when weather is an issue.  If possible, opt for remote work or taking a day off when roads are slippery.  Leave work early if weather turns bad.  Thinking and planning for travel can literally save you time and money in the long run, not to mention, pain and suffering if you are injured. Get ahead of the winter blues by pro-planning for your health and safety.

MENTAL HEALTH CHALLENGES:
The likelihood of mental health issues, such as seasonal depression and other mood disorders increase around the holidays. One reason for this is that many people increase their sugar intake during the holidays, due in part to the abundance of goodies around every corner, and in part, for the sugar rush it gives them to combat low mood, at least temporarily.  Sugar intake has been clinically associated with impaired cognitive skills and low self-control.  Another reason mental health challenges coincide with the holidays is the dissidence one feels as they compare their idea of what the holidays “should be” with the reality of their experience.  We should view the Normal Rockwell and Hallmark Christmas depictions that set us up to expect a fantasy holiday season as just that….   a fantasy!  Be realistic when you envision your holiday plans.  Think about the challenges you will face.  Think about the resources you have (time, energy, money, and space) to address those challenges.  Set your schedule to balance with your energy levels.  Prioritize your time commitments before you start committing yourself to extra projects. Set and maintain your holiday budget so that your outgo does not outweigh your income.  Think about how you will share your space during the holidays.  Do not over-crowd yourself for extended periods of time.  Company can be a refreshing change but be mindful of your need for a private place of solitude to relax and rejuvenate yourself, especially during the hectic holidays.  You can set yourself up to prevent holiday blues by proactively caring for your mental health.
It is my hope that you can welcome the holidays this year with a clear plan for avoiding the holiday blues. I would love to hear if you found this blog helpful and as always, I welcome your questions and input.