4 Simple Ways to Beat the Holiday Blues

4 Simple Ways to Beat the Holiday Blues

"It’s the most wonderful time of the year," goes the old song. But for many of us, not so much. Stress from holiday parties and family gatherings, high-maintenance houseguests and endless trips to the mall can all add up. And if you're coping with the death of a loved one or other major loss, this time of year can be downright depressing.

Don’t let stress take the happy out of your holidays. These simple mental strategies can help you manage stress, ease tension and even beat the blues—not just at the holidays, but all year long.

1. Lower your expectations. 
Putting pressure on yourself to make your holidays Pinterest-perfect is a sure-fire way to up stress and anxiety, says Jared Gaines, MD, of West Palm Hospital in Florida.

“We can all fall prey to setting expectations way too high,” adds psychiatrist Paul Schneider, DO, medical director of the Geriatric Behavioral Health Unit at Medical City North Hills in North Richland Hills, Texas. 

Don’t set yourself up for disappointment. Instead, focus on the quality of time you get to spend with others, and enjoy the moments for what they are.

2. Admit when you’re feeling overwhelmed.
This time of year, it's easy to over-commit, over-shop—heck, overdo everything. “Don’t try to take on too much,” Dr. Gaines cautions. “Reach out to your loved ones," he suggests. If you're planning a holiday party, ask others to bring a dish or to help with clean-up. "This can help you take some of that burden off yourself," Gaines says.

3. Be realistic and accept some stress.
Let's face it: The holidays will always be somewhat hectic. And that's okay, says Gaines. “Sometimes, the stress can be worth it."

To help manage the stress, try making to-do lists, suggests Dr. Schneider. “It gives you a sense of accomplishment to complete a task and cross it off," he says.

4. Acknowledge your feelings—even the negative ones.
It’s not just regular day-to-day stress that can get in the way of a happy holiday. Dealing with the loss of a loved one can also make this a more difficult time of year.

You may be remembering moments spent together—birthdays, graduations or past holidays—and that can be hard, says Gaines. Instead of shutting down, he says, try talking about it. Share your feelings and memories with someone you trust, maybe even while looking at old family photos. This can help you reflect on more positive times and cherish them. "If anything, the holidays can actually be a remedy for sadness,” says Gaines. “If you had no one to get together with—or no one to miss—that’s what would really be sad.”

Medically reviewed in January 2020.

8 Healthy New Year’s Gift Ideas
8 Healthy New Year’s Gift Ideas
Want to bring a little good cheer into a friend's life for various occasions scattered over the New Year? (Not a bad resolution.) Here's our list of e...
Read More
What are the benefits of exercise during the holidays?
Univ. of Nev. School of Medicine, Family MedicineUniv. of Nev. School of Medicine, Family Medicine
Exercise is very important for overall health and a sense of well-being. During the holidays it can ...
More Answers
7 Ways to Stop Holiday Weight Gain
7 Ways to Stop Holiday Weight Gain7 Ways to Stop Holiday Weight Gain7 Ways to Stop Holiday Weight Gain7 Ways to Stop Holiday Weight Gain
Here’s how to ring in the new year without putting on pounds.
Start Slideshow
Jeanette Tricks Her Kids Into Eating Healthy Cookies
Jeanette Tricks Her Kids Into Eating Healthy Cookies