The end of holiday seasons and start of a new year has become a rallying point to discuss mental health. While Blue Monday started off as an advertising campaign for a UK airline and has faced continuous scrutiny, numerous factors can lead to lower moods throughout winter months.
But it’s not just less sunlight, restricted social interactions and reduced physical activity impacting moods according to Jennifer Wright, registered clinical counselor at Columbia River Counseling.
“The holiday season in general is just incredibly taxing for most people,” Wright told Revelstoke Mountaineer, pointing at expectations to spend more money and time during the season.
“There’s pressure to maybe spend more time with people they’d rather not spend time with. It’s a lot of obligation, guilt and pressure. Pushing people kind of beyond their boundaries.”
External narratives around how folks should be feeling during the holidays can exacerbate lower moods for those who don’t find their December and January fitting expectations, Wright explained.
“There’s this huge expectation that we’re all happy and surrounded by family,” Wright said. “And many people just don’t experience that.”
Feelings of isolation
Whether physically distanced from loved ones or having to set up emotional distancing from family members, Wright noted that feelings of isolation can be heightened during the holidays and winter months. She encouraged those struggling with loneliness to work towards connecting with at least one community group, for a favorite activity or even volunteering.
“Sometimes when we help other people, the brain will receive it as a gift to itself.”
For some during the winter season, interacting with too many people can create its own feeling of isolation. Pushing to continue socially interacting when you’ve spent too much time socializing can lead to exhaustion, and Wright recommended some internal focusing activities such as journaling and stretching to help recharge.
Feelings of low energy
A lack of physical activity as folks retreat inside and possible low nutrient levels can push feelings of lethargy to increased levels, Wright also explained, adding physical activity looks different for everyone, and any effort to move one’s body is a step in combating lethargy.
“For some folks, it’s going to be getting up and walking five kilometers. For others it’s going to be doing some very simple stretches.
The holiday season also brings fatty foods, high sugar and increased alcohol consumption, which can also result in lethargy. That along with lower levels of Vitamin D and other nutrients is a growing hurdle to overcome.
While Wright can’t give direct nutritional and vitamin aid, she said nurse practitioners and online medical supports like the Telus Health app can provide those resources for residents without a general practitioner. She also encouraged reaching out to health practitioners to discuss possible vitamin supplements and other aids.
Feelings of frustration
Situational depression, which does improve over time after the stressor event passes, can create barriers to completing larger tasks which can compile into worsening moods, Wright said. But Wright urged readers to find accomplishment in whatever is manageable during this season.
“Celebrate even your smallest wins,” Wright said. “Make a goal to just even open the curtains and let yourself feel proud in achieving that goal.”
Wright also encouraged giving space for all emotions felt during the winter months.
“You’ve spent a lot of time focusing on other people and obligations. What would help support you right now?”
Many might feel they’re not allowed to have falsely labeled “negative emotions” due to toxic positivity culture, she added, but that can lead to increased anxiety and frustration.
“Sometimes those parts of us that step forward with depression or rage or panic, they’re trying to communicate something to us,” Wright said. “The more we can be curious, just try and listen to that story and understand ourselves with a little bit of compassion, I think we’ll get a lot further.”
Leaning into compassion and curiosity is one way Wright said can help you process those emotions and create space.
“Find that feeling in your body, lay your hand over that part of your body where you feel it and just say, ‘I see you and you can stay’. Notice what happens to the sensation in your body, happens to that part of you that’s trying to get your attention when you meet it with acceptance and curiosity.”
Feelings of depression, anxiety and self harm
While feeling a low might be seasonal for some, Wright explained there may be a time to seek larger supports and strategies.
“If you’re feeling too low, too slow for more than two weeks, especially if you feel it more than a month, it’s time to reach out.”
But there are expectations in waiting to see if a mood lasts longer than two weeks.
“Any moment of feeling suicidal ideation or self harm, that’s the time to reach out immediately.”
Depression and anxiety can also stem from disappointment in the holiday season, whether expecting something from others or from yourself. Taking time to reflect on what expectations were made and what was actually possible with the time and resources available can help alleviate moments of disappointment especially in oneself over the holiday, Wright said.
No matter what strategies one uses through the holidays and winter months, Wright highlighted that one core strategy could help propel all other efforts.
“Again, celebrate those little victories. One step is still a step forward.”
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