With Executive Director of Behavioral Health Services Terry Cassidy

It’s the most wonderful time of the year… until it’s not.

While the holiday season is a time of goodwill and great cheer for many, it can also be a challenging time for those dealing with what is called the holiday blues.

We spoke with Sarasota Memorial’s Executive Director of Behavioral Health Services, Terry Cassidy, to learn more about where the holiday blues come from, how to spot them, and coping strategies to keep them at bay this holiday season.

What Are the Holiday Blues?

The holiday blues are ongoing or recurring feelings of sadness and stress experienced throughout the holiday season. Intensity may vary and the feelings may ebb and flow, but, unlike chronic depression, the experience is contained to the holiday season.

The holiday blues is not a mental illness but that doesn’t mean it shouldn’t be taken seriously.

Signs that someone may be struggling include:

• Sadness/feelings of loneliness and loss
• Irritability/anxiousness/difficulty concentrating
• Fatigue/insomnia/low energy
• Changes in eating/sleeping habits

What Causes the Holiday Blues?

Throughout the holiday season, we're bombarded from all sides with sights, sounds and smells that bring powerful memories to the surface. Between cookies baking and turkeys cooking, holiday music playing and familiar decorations going up, your brain is working overtime to make all the connections it can-and your brain doesn't always distinguish between happy memories and sad memories.

This is why those who are alone on the holidays or those who are grieving the loss of a loved one may find themselves particularly susceptible to the holiday blues. "Even if it's not a recent loss," says Cassidy, "it's somebody who's not there, who had been there."

The holiday season can also come with a lot of extra stress and worry. "You're making lists of all the gifts you need to buy, the food you need to make, the events you need to attend, and you're wondering if you can please the people you love," says Cassidy, "On top of that, you have all of the demands on your budget."

It's a lot for anyone and can be overwhelming. Here are some strategies to help avoid the blues this season.

Strategies to Stop the Holiday Blues

"Coping with the holiday blues comes down to being tuned into yourself and recognizing what triggers you," says Cassidy. "Then set limits for yourself, keep to your routines, and try not to overindulge in alcohol or food."

Here are a few simple and effective strategies for easing the holiday blues:

• Moderate alcohol intake – Alcohol is a depressant and excess drinking can just make the holiday blues worse.
• Don’t isolate yourself – Being around family and friends, even just for a few minutes or over the phone, can help elevate mood.
• Exercise – Regular physical activity can do wonders for the mood, as well as give a sense of accomplishment.
• Set your boundaries – Remember that it’s perfectly OK and healthy to say ‘no’ sometimes. Don’t overextend.
• Set realistic expectations – You may feel pressure to make your holiday celebration look like something out of the movies or feel just like it did when you were a child, but unrealistic expectations lead to stress and disappointment. Instead, be gentle with yourself and enjoy the moment.

Is It More Than the Holiday Blues?

Clinical depression is a serious medical illness and should not be confused with the holiday blues. It can affect anyone, regardless of gender, race or socioeconomic circumstance, and it can be life-threatening when it progresses to thoughts of self-harm.

While warning signs and symptoms vary, depression changes how a person functions day-to-day, and episodes typically last at least 2 weeks. The most common symptoms include:

• Changes in sleeping patterns, including sleeping too little or too much
• Changes in appetite or weight
• Loss of interest in activities previously enjoyed
• Persistent sad, anxious or “empty” mood
• Restlessness of irritability
• Difficulty concentrating, remembering or making decisions
• Fatigue or loss of energy
• Thoughts of death or suicide

If you recognize these symptoms in yourself or a loved one, take advantage of available resources and connect with professionals who can help. An easy way to get started asking for help is to use the online depression screening tool from Mental Health America (MHA). It’s free, anonymous, confidential and convenient. Click here to check it out.

For more information about outpatient mental health services at Sarasota Memorial, clinical assessment or help with physician referrals or finding community resources, call 941-917-2660.

In a medical emergency or crisis, please call the Suicide and Crisis Lifeline at 9-8-8.