Washington DC VA Medical Center

An unhappy man with holiday decorations in the background.

The holidays, a time of good cheer and merriment. The air is thick with the smell of cut pine trees, bayberry candles and peppermint. Surely singer Andy Williams was right; the holidays really are “the most wonderful time of the year”.

Or not.

For many, the holidays are anything but the “hap-happiest season of all”. In fact, holidays can be a time of severe anxiety, loneliness, grief or depression. It’s easy to become overwhelmed with the “holiday blues”.

It’s important to learn the eleven signs of depression and to develop positive coping strategies for overcoming the holiday blues.

Depression Warning Signs

Keep in mind that depressed people don't always experience the same symptoms, and the severity of symptoms may vary. But if you have several of the symptoms for more than two weeks, you may need help. If you aren’t sure, just ask your Primary Care Provider or other trusted health care professional.

• Persistent sad, anxious, or "empty" feelings;
• Feelings of hopelessness, worthlessness, or helplessness;
• Frequent crying episodes;
• Increased agitation and restlessness;
• Fatigue and decreased energy;
• Loss of interest in activities or hobbies that once were pleasurable;
• Difficulty concentrating, remembering details, and making decisions;
• Sleeping too much or not enough;
• Poor appetite or overeating;
• Expressing thoughts of dying or suicide; and
• Persistent aches or pains, headaches, cramps, or digestive problems that don't ease with treatment.

Ideas to help Veterans improve their outlook and make the holidays a little easier:

1. Get moving
   Stay active. Get out and go for a brisk walk. Why not start your New Years’ resolution a little early this year? Exercise can help combat the blues and is a great defense against any extra calories you might have eaten.
2. Reach out
   If you feel lonely or isolated, seek out community, religious or other social events which can offer support and companionship. Volunteering your time to help others is also a good way to lift your spirits and broaden your friendships.
3. Express yourself
   Keeping your thoughts bottled up can increase stress. So speak up in respectful ways. Sharing thoughts and feelings in a polite yet firm manner can help reduce stress.
4. Acknowledge your feelings.
   If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's okay to take time to cry and to express whatever feelings you have.
5. Manage Your time
   List what needs to get done, make plans for addressing issues, and stick to the plan as best you can. Remember there is no such thing as a “perfect” holiday.
6. Use positive power
   Stress often is associated with negative, self-critical thinking. Focus your attention on positive thoughts about yourself and others. Set aside differences and grievances until a more appropriate time for discussion. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Be understanding if others get upset, because chances are, they're feeling the effects of holiday stress too.
7. Know your limits
   Knowing your limits and planning accordingly before you head out into the holiday season will help you avoid problems. If you know you have an alcohol problem, mentally prepare yourself before a party. Remember, if you drink don’t drive.
8. Bring your own
   For people in recovery from alcoholism, holidays can be a threat to sobriety. If you're a guest, don't bring a bottle of alcohol as a present. Instead, consider bringing an array of teas, hot chocolate, cider and coffee mixes. That way you know a variety of non-alcoholic drinks will be easily available.
9. Enjoy Yourself
   Despite extra pressures from busy schedules; it’s important to take time for yourself. Plan something you enjoy.
10. Learn to relax
    Discover relaxation and mindfulness skills. They can help you manage stress and even protect you from it. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

If the holidays become too much, remember you are not alone and help is just a phone call away. If you or a Veteran you know is in crisis, please contact the Veterans Crisis Line 1-800-273-8255 Press 1 (24 hours a day 7 days a week).