The festive period often comes with high expectations, whether it’s to host the perfect gathering, buy the best gifts, or simply maintain a cheerful façade. These pressures can exacerbate stress and anxiety, especially when reality doesn’t meet those expectations (Image: Canva)
The holiday season is often seen as a time of joy, family gatherings, and celebration. Yet, for many, it can also bring about feelings of stress, loneliness, or sadness, commonly referred to as "festive blues." This emotional slump is surprisingly common, despite the festive atmosphere that surrounds us. Understanding how to cope with these feelings can help ensure that your holiday season remains uplifting rather than overwhelming.
What causes festive blues?
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The festive period often comes with high expectations, whether it’s to host the perfect gathering, buy the best gifts, or simply maintain a cheerful façade. These pressures can exacerbate stress and anxiety, especially when reality doesn’t meet those expectations. Additionally, feelings of isolation are not uncommon during the holiday season. For those who are far from loved ones or who have experienced personal loss, the contrast between their situation and the joyful scenes depicted in the media can deepen feelings of loneliness.
A recent study by the Indian Journal of Psychiatry highlights how social isolation and emotional stress during the holidays can increase the risk of experiencing depressive symptoms. The research found that around 15 percent of respondents reported feeling heightened levels of anxiety during the festive period, a figure that has been steadily rising, especially among young adults.
Tips to overcome festive blues
- Set realistic expectations
It’s easy to get caught up in the idea that everything during the festive season needs to be perfect. Instead of striving for perfection, focus on the things that genuinely make you happy. If certain traditions or events bring stress, consider simplifying or skipping them altogether. By setting realistic expectations for yourself, you can relieve the pressure of needing to meet an idealised version of the holidays.
Taking time for self-care is crucial during this busy time. This could mean setting aside a quiet moment to reflect, practising mindfulness, or engaging in activities that bring you peace, like reading or going for a walk. According to Dr Leena Sinha, a leading mental health expert in Delhi, “Self-care during the festive season is about creating a balance. Engaging in activities that nurture your emotional well-being, even amidst the chaos, can be profoundly healing.”
- Limit social media exposure
Social media can often magnify feelings of inadequacy or loneliness during the holidays. Constant exposure to pictures of seemingly perfect celebrations can lead to comparison, which is known to lower self-esteem. It’s important to remember that what people post on social media rarely reflects the full picture. Consider taking breaks from social media or limiting your usage during the festive season.
For many, the holidays can feel isolating. If you find yourself missing loved ones or feeling alone, reaching out to others can help. Whether it's calling a close friend, joining a virtual celebration, or volunteering in your community, these small acts of connection can alleviate feelings of loneliness. Surrounding yourself with a supportive community, even if it’s virtual, can make a significant difference.
The indulgence of festive treats and late-night gatherings can often disrupt your routine, contributing to feelings of fatigue and imbalance. While it's okay to enjoy the holiday treats, try to maintain a balance by incorporating healthy meals, regular exercise, and sufficient sleep into your schedule. Studies have shown that regular physical activity can reduce symptoms of depression and anxiety, making it an essential part of maintaining mental well-being during stressful periods.
- Seek professional help if needed
It’s important to recognise when your feelings of sadness or anxiety may need professional attention. If the festive blues seem too overwhelming or persist for an extended period, consulting a mental health professional can provide clarity and support. Mental health resources are becoming increasingly accessible in many parts of the world, including India, where counselling services and therapy have gained more prominence in recent years.
A study conducted by the National Institute of Mental Health and Neurosciences (NIMHANS) in Bengaluru suggests that therapy can be highly effective in managing holiday-related stress. “Cognitive behavioural therapy (CBT) and mindfulness practices have shown a significant reduction in anxiety levels in individuals prone to festive stress,” the study noted.
