Christmas Blues or Christmas Depression

Christmas Blues: how to deal with the melancholy of the holiday season
An empathic walk-thru between causes, symptoms and strategies to experience Christmas with serenity and above all happiness.

We are approaching the climax of the Christmas season, and for many this period is traditionally associated with images of joy, twinkling lights, presents and family time, however, there are some people where this can actually be a source of a lot of stress, melancholy and malaise, (yes, it's not just you) for PAAS also (and not only), this period can also awaken feelings of sadness and melancholy, a condition commonly known as Christmas Blues or Christmas depression, so let us delve together into the causes of this phenomenon, its effects and ways to deal with it:

But exactly what is Christmas Blues?

The Christmas Blues is an emotional state characterised by feelings of melancholy, sadness or anxiety that emerge during the Christmas season. As experts explain, it is a transitory condition that tends to disappear with the end of the festive season. The pressure of having to be happy, the idealisation of Christmas (white mill family mode: on) as a perfect time and personal or family dynamics can accentuate feelings of inadequacy, loneliness or frustration, and all of this can become devastating for the most sensitive, we completely understand.

What differentiates it from Seasonal Affective Disorder?

Although there are some symptoms shared with Seasonal Affective Disorder (SAD), such as persistent sadness, anxiety and social isolation, the Christmas Blues is closely linked to the Christmas context. Whereas SAD (English for 'sad') is mainly influenced by seasonal changes and reduced daylight, Christmas Blues, on the other hand, occurs in response to the emotional, social and cultural aspects of the holiday of the same name.

Why can Christmas be difficult?

The reasons and answers behind this question can be many, very often subjective and very personal, but we will try to list just a few of the common, most salient causes that can trigger Christmas depression:

• Unrealistic expectations: The desire to experience a 'perfect' Christmas generates pressure and frustration.
• Financial stress: The rush for presents and festive spending become a source of anxiety.
• Complex family dynamics: Reuniting with family members with whom one has a conflictual relationship inevitably reopens old wounds.
• Personal Budgets: The festive season often leads to reflection on unachieved goals, triggering feelings of guilt or disappointment.
• Deaths and absencesFor those who have lost a loved one, Christmas amplifies the feeling of emptiness and loneliness, returning to when the deceased was with us (we understand you very well and are close to you).

What are the characterising symptoms of the Christmas Blues?

Those who experience the Christmas Blues experience symptoms of nature:

• Emotional: sadness, melancholy, anxiety, irritability.
• Cognitiveconcentration difficulties, intrusive negative thoughts.
• Behaviouralisolation, apathy, tiredness.
• Physiologicalsleep and appetite alterations.

But don't worry, we can offer you 8 strategies to deal with the Christmas blues in a less impactful way:

1. Embrace your emotionsAcknowledge what you feel without judging yourself, it is difficult, but trying can make a difference. Sadness is a natural emotion and absolutely deserves to be listened to and paid attention to.
2. Review expectationsThere is no harm in abandoning the idea of the perfect Christmas (there is no such thing as perfection), rather accept a more realistic view of the festive season, with the flaws that come with it, in this way you will normalise it.
3. Focus on small pleasures: Even small things, like a coffee with friends or a good book, can bring joy and serenity, don't deprive yourself of an extra slice of pandoro/banettone if it makes you feel better!
4. Try to get organised in timeTry to plan gifts and activities to avoid all the last-minute stress.
5. Set stakesDon't feel obliged to attend every event or dinner, there is nothing wrong with declining all or some of the time. It is important to know how to say 'no', remembering to be assertive, without offending and with respect for others.
6. Take care of yourselfDedicate time to what makes you feel good, such as a fresh walk in the morning in solitude with friends, or that Netflix series you like so much, or even a hobby that takes you to another dimension (in this way you will recharge your social batteries).
7. Live the present momentUse the time to stimulate your inner peace with music, good food (yes even pandoro/pandoro makes a difference) or anything that gravitates around Christmas. Be careful not to overdo it and not to fall into the trap of nostalgia.
8. Create new routines and memories that are uniquely yours: Are your current family traditions holding you back and do you feel very original? Fine, nobody forbids you to invent new and personal ones that make you feel good and give you a sense of control and serenity.

Accepting Christmas for what it is

As mentioned above, no one experiences Christmas in a standard way, every individual is different and there is no 'right' way to experience it. However, it is essential to accept that each person has his or her own emotional reality and that it is not necessary to conform to society's expectations, although these are very pressing and increasingly demanding unfortunately. Allow yourself to live the holidays as you are able, without pressure, and try to find small moments of serenity, you can always take a cue from above.

It is equally important to point out that the Christmas Blues is not a personal failure, don't see it that way, but rather a common experience, much more than you might think. With a gentle approach to you and the help of practical strategies mentioned above, you can get through this period with more serenity, control and even happiness. And if you feel that the difficulties are becoming too heavy and difficult to handle, do not hesitate to contact us, support with psychological counselling or a therapist can be crucial if you feel that this situation is affecting you too much.

I leave you reminding you that Christmas can be an opportunity, to reconnect with your own emotional wellbeing, with others, with friends and relatives, try to make use of it, you will see that everything will slowly fall into place! Should you need us, we are here for you.

Happy Holidays from the Team Psychology and Wellbeing in Zurich.