Don't Let Holiday Blues Get You Down – Try These 12 Tips Now

The holiday season is often portrayed as a time of joy, cheer, and togetherness. However, for many individuals, it can also be a period of holiday blues, filled with intense sadness and emotional turmoil. This “feeling sad for no reason” phenomenon, can manifest as feelings of loneliness, stress, and depression during the festive season.

The pressure to feel happy and content wrapped in an embrace of holiday cheer can exacerbate these emotions, leading to a sense of isolation and disconnection from the joyful celebrations that seem to be happening all around.

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Similarly, seasonal affective disorder (SAD) is a type of depression that occurs at certain times of the year, typically during the fall and winter months, and affects people who are neurodiverse and neurotypical alike.

It’s believed to be closely linked to changes in sunlight exposure and may cause symptoms such as low energy levels, difficulty concentrating, overeating or appetite changes, weight gain or loss, and a general feeling of hopelessness.

These conditions can significantly impact an individual’s ability to fully engage in holiday festivities or maintain a person’s usual level of daily functioning.

Remember be kind to yourself and don’t feel bad just because you’re feeling blue. There are ways you can fix this feeling sad no reason emotion and get into the holiday spirit.

As a member of the autistic community, I think it’s important to talk about this emotion of feeling the blues and how you can cope with the emotions to have an amazing holiday season.

It’s important to point out that while the twinkling lights, festive decorations, and holiday tunes may fill others with cheer, but for many on the autism spectrum, the season often elicits stress.

In fact, over 86% of autistic adults experience heightened anxiety and depression during the holidays compared to other times of year according to a study in the Journal of Autism and Developmental Disorders. Sensory overload, social obligations, changes in routines, and already shorter winter days can form a perfect storm that exacerbate mental health issues.

However, with intentional coping strategies, self-care, and community connection, autistic individuals can better manage seasonal affective disorder (SAD) and minimize the holiday blues during this socially demanding time.

The key takeaway is to prioritize wellbeing, balance energy, and even find meaning to transcend the most wonderful, yet exhausting season of all.

In addition, acknowledging the complexity of these issues is crucial for fostering understanding within our communities.

Rather than dismissing these feelings as mere holiday blues, it’s essential to recognize that they are valid experiences stemming from various factors such as loneliness, financial stressors, family conflicts or unmet expectations associated with the holidays.

Promoting open conversations about mental health challenges during this time and offering support without judgment or stigma attached allows individuals struggling with holiday blues or SAD to feel seen and validated in their experiences.

Read more about autism and mental health.

Also, individuals who feel constantly depressed during the winter months should seek out professionals who can provide support and develop a treatment plan tailored to their specific needs.

By understanding the nature of Seasonal Affective Disorder (SAD), we can take steps to manage its effects and improve our overall well-being. Whether it’s getting more exposure to natural light through outdoor activities or using light therapy lamps indoors, there are various strategies that can help alleviate the symptoms of SAD.

Additionally, maintaining a healthy lifestyle with regular exercise, proper nutrition, and social connections can also contribute positively to managing this condition.

Recognizing the Signs of Holiday Blues

Recognizing the signs of holiday blues can be crucial in addressing and managing this common issue. While many people associate the holiday season with joy and celebration, it’s important to acknowledge that not everyone experiences these emotions.

Feelings of feeling sad for no reason, loneliness, or heightened anxiety during this time of year are valid, and recognizing these signs early on can help individuals seek the support they need.

One key sign of holiday blues is a noticeable change in behavior or mood. This may manifest as increased irritability, lack of enthusiasm for activities that were once enjoyed, or persistent feelings of exhaustion.

Additionally, difficulties with concentration and sleep disturbances can often accompany the holiday blues. By being attuned to these changes in oneself or loved ones, early intervention strategies such as seeking professional help or increasing social support networks can be implemented to combat the effects of holiday blues.

Read more about sleep disorders and how you can help overcome them.

Another notable indicator is the impact on daily functioning. Difficulty maintaining usual routines, withdrawing from social interactions, or neglecting self-care practices are all warning signs that should not be dismissed during the festive season.

It’s important for individuals experiencing these symptoms to remember that vulnerability during the holidays is not uncommon and that seeking help is a proactive step towards finding relief from the grip of holiday blues.

Feeling Down For No Reason Coping Strategies

It’s essential to develop effective coping strategies to manage these feelings and maintain a sense of well-being during this time, especially for individuals on the autism spectrum who may be facing enhanced anxiety and sensory overload.

One approach is to prioritize self-care by engaging in activities that bring joy and relaxation, such as spending time with loved ones, getting outside for fresh air and exercise, or indulging in a favorite hobby or pastime.

Additionally, creating a structured routine can help combat the sense of chaos that often accompanies the holidays, offering stability and predictability during an otherwise tumultuous time. Finding ways to give back to others through acts of kindness or volunteering can also provide a sense of purpose and fulfillment.

Read about 8 coping strategies that work well when you have autism.

Another powerful strategy for managing SAD and holiday blues is seeking professional support through therapy or counseling.

By discussing your emotions with a trained therapist, you can gain valuable insights into your thought patterns and behaviors while receiving guidance on how to navigate challenging feelings.

Practicing mindfulness techniques can help ground you in the present moment, alleviating worries about the past or future. Whether it’s through meditation, deep breathing exercises, or simply taking moments of quiet reflection each day, mindfulness has been shown to reduce stress and enhance mental well-being.

By implementing these coping strategies effectively navigating SAD and holiday blues becomes more achievable.

Creating a Supportive Environment During the Holidays

During the holidays, creating a supportive environment is crucial for those who may be struggling with the holiday blues or seasonal affective disorder. One way to do this is by being understanding and empathetic towards others’ feelings and experiences.

Recognizing that not everyone feels cheery during this time of year can help foster an atmosphere of acceptance and support.

In addition, promoting self-care and wellness activities can make a significant difference in combating the holiday blues. Encouraging others to engage in activities like yoga, meditation, or even just getting outside for a walk can help alleviate symptoms of seasonal affective disorder.

By prioritizing mental health and well-being during the holidays, we can create a space where individuals feel supported and understood, ultimately making the season more enjoyable for everyone involved.

Read more about walking and physical health.

Decreasing Risk of Holiday Blues by Preparing Physically and Mentally

Since unpredictability commonly heightens anxiety for people on the spectrum, preparation is key in stabilizing both mind and body pre-holidays.

As best as possible, understand what situations or activities may arise by inquiring with family and friends about specific holiday plans or traditions. Will there be a Secret Santa gift exchange? Caroling? A noisy New Year’s Eve gathering?

Knowing details ahead of time, even if they later change, enables mentally bracing and identifying potential sensory-triggers or overwhelm.

Read more about anxiety and autism here.

Additionally, account for shifting routines by intentionally programming in healthy daily habits earlier rather than attempting to forge new ones amidst the frenzy. Start waking up 15 minutes earlier for morning meditation, schedule evening walks to boost vitamin D as days grow shorter, consume mood-friendly meals high in omega-3s, magnesium and vitamin B.

(NOTE: Please check with your physician and/or therapist about meal plans, as I am not a medical expert.)

Seemingly small consistent acts better equip both mind and body not only for weathering unpredictable holiday chaos, but establishing long-term wellness.

Here are 12 holiday blues tips for having a positive season with family and friends.

Strive for Balance – Not Perfection During the Holidays
When hosting festivities, clearly communicate personal needs and limitations to guests well beforehand rather than assuming they’ll intuitively know your needs. Whether it’s background noise, food textures, periods of rest or a quiet room for decompressing, identify potential sensory issues to inform realistic expectations.
During celebrations don’t hesitate enforcing boundaries by stepping away when required or leaving early. While missing portions may prompt guilt, recognize perfection is unattainable. Do what reasonably works for your life rather than relentlessly pleasing others.

After all preserving health enables more consistently showing up as your best self.

Read more about holiday meals and autism.
Monitor Energy Capacity When Working Through Holiday Blues
Since holiday intensity persists for multiple weeks through New Year’s, continually check in on mental and physical energy reserves to avoid a crash.
While isolation often increases during the holidays, resist overbooking social events out of desperation for connection. Instead pace outings – perhaps a low-key friend dinner followed by two days recharging through preferred hobbies.

Not pushing past sensory, cognitive and social capacity enables recharging so better handling what’s essential.

Read more about spoon theory related to energy.
Designate Unplugged Time to Minimize Feeling Down No Reason
In addition to social pacing, frequently unplug from external holiday stimuli. Whether it’s an hour, afternoon or entire day, purposefully disconnect – no social media scrolling, holiday movie streaming or Salvation Army bell-ringing playlists allowed during designated digital detox!
Use offline time for grounding activities like puzzles, reading, cleaning or crafting that encourage mindfulness while redirecting from unrelenting cheer. Unplugged time works wonders not only in managing mood and anxiety day-to-day, but calibrating unrealistic messaging around holiday perfection.

Read more about social media and its effects.
Have Soothing Tools Accessible
When tensions heighten – from missing a flight home to realizing matching PJs are expected on Christmas morning – have reliable coping strategies mentally on-hand even if physically unavailable in the moment.
Identify a portable fidget-tool like scented hand lotion, smooth stone, fidget cube or textured fabric square easily packable in a purse or coat pocket. Load calming apps onto your phone for discrete sensory grounding at crowded events.

Keep a compiled list of reliable go-to stress relief options like weighted blankets, verbiage for excuses to leave uncomfortable situations early, or preferred sensory-friendly snacks on the fridge. Proactively preparing effective soothing tools enables instantly deploying them when emotions or situations escalate beyond your threshold.

Think of it as creating emergency stress survival kits catered to your unique needs during this turbulent season. The more readily accessible these coping mechanics are, the better prepared you’ll be in effectively utilizing them.
Set Aside Solo Recharge Time
Each week establish at least thirty minutes – ideally a few hours – solely for activities that reenergize you emotionally, mentally and physically. Spend this time similar to an unplugged period by diverting away from holiday stimuli towards preferred hobbies, rituals or ways of relaxation.
Perhaps it’s losing yourself in a fantasy novel, tending houseplants, making art, or busting out dance moves in your living room. Since backend seasonal depression often persists through multiple peak intensity weeks, consistently carving out restorative intervals ensures not cratering from ceaseless social cheer.
Connect with Community
Combat exclusion and loneliness – amplified during “the season of togetherness” – by both attending autism meet-ups and engaging online support groups. Even briefly sharing personal frustrations or tips with others facing similar struggles alleviates isolation.
While creating community generally proves beneficial year-round, purposefully leaning on your people is especially integral given the holidays’ exacerbation of hardship for folks on the spectrum.

Remind yourself similarities transcend specific diagnoses or circumstances – we all have seasons of darker days and desire for company through them. Forge connection to be reminded you are never alone.

Read more about the special feel good of volunteering during the holidays.
Reframe Meaning of Holiday Success
Since elaborate light displays, cookie exchanges, and caroling seem synonymous with holiday magic, lacking energy or desire for these activities often elicits shame and inadequacy for autistic folks.
However, redirect from societal messaging about “most wonderful time of year” expectations by redefining what success personally means. Perhaps it’s foregoing unnecessary events to binge comfort shows at home, budgeting to order takeout so avoiding cooking burnout or letting the house remain messier than usual intentionally.

Rather than relentlessly chasing the commercialized perfect holiday aesthetics, center what realistically brings you ease, comfort and belonging. Holiday joy differs for everyone – make plenty of space for discovering what that authentically means for you rather than comparing to mythical ideals.

Prioritize self-awareness and listening inward. Determine what delights or replenishes YOU then unabashedly make those activities central throughout the season.
Embrace a “Progress Over Perfection” Mindset
When tallying inevitable mistakes like forgetting to mail gifts or becoming overstimulated during New Year’s Eve fireworks, resist self-criticism.
Instead reframe missteps as data points merely highlighting areas needing additional coping strategies for next time. Perhaps the gift incident shows preparing presents weeks earlier precludes last-minute anxiety. Fireworks sensitivity may indicate viewing celebrations virtually rather than in-person or packing more robust sensory tools.

Progress begins by compassionately calling out what requires improvement rather than emotionally flogging yourself. Additionally, comparison creates condition-context fallacies since everyone faces distinct stressors, battles and barriers.

Your holiday experiences need not mirror people pleasers breezily baking cookies while effortlessly decorating live trees in impeccable homes as the Hallmark channel depicts.

Give yourself immense grace this season – and always. Focus on progress made, not miles yet to go. It’s among the best holiday blues tips you can practice!

Read more about fireworks anxiety and sensory overload.
Seek Out Sensory-Friendly Celebrations
Many autistic individuals find relief attending low-sensory holiday festivities in more controlled environments than bustling neighborhood parties or crowded downtown light displays.
Search online and community calendars for sensory-friendly offerings in your area specifically catered towards neurodivergent folks and families. These often occur earlier in the day with muted lighting, lower noise levels and flexibility allowing coming-and-going or using headphones.

Items likely overstimulating like tinsel or blinking string lights may be omitted from decor. Food options account for various textures and flavors rather than bold holiday dishes.

While availability varies regionally, many museums, concert halls, zoos, sports teams and performing arts centers host inclusive seasonal events acknowledging not everyone experiences or expresses holiday cheer the same way.
Get Creative with Traditions to Help Overcome the Holiday Blues
If cherished rituals like chopping down Christmas trees or New Year’s masquerade balls prove inaccessible due to environment or physical challenges, reimagine alternatives to continue finding communal joy.
Conduct a hot cocoa tasting night rather than cookie exchange by safely sampling unique flavors individually. Video call relatives located across the country to open presents together rather than exhausting red-eye flights. Have family members record themselves performing their holiday song requests then edit into a custom lip sync music video.

Shift perspective from solely focusing on limitations by getting creative with infusing adaptations – nobody celebrates traditions exactly identical each year. New approaches preserve elements providing meaning and comfort while tailoring to evolving needs and abilities.

Note originally tiresome tasks perhaps become less energy depleting after altering format, duration or sensory environment so nothing permanently set. Sometimes traditions warrant not preservation rather reinvention.
Reflect on Past Coping Successes When Lessening Holiday Blues
When the holiday hammock hits – whether mid-December or February’s winter doldrums – mentally revisiting specific times you previously powered through seasonal adversity can renew motivation and hope.
Literally visualizing step-by-step getting through past challenges, especially long-standing difficult relationships or loneliness trenches, reinforces human resilience even during bleakest moments. Recalling “I have felt this exact way before AND made it through” builds confidence for persevering another holiday season.

Since depressive thinking fixates on negation, writing lists of previous examples overcoming seasonal struggles combats brain biases tendency to overlook or downplay successes.

Whether five bullet points or five pages long, tangibly seeing the words “last year I managed increased panic attacks from Uncle’s loud firework show” or “the winter I couldn’t get off couch yet still mailed everyone holiday cards” has an undeniable empowering impact when energy reserves run low.

Reference these holiday blues tips and reminders often.

Read more about the power of positivity.
Conquering Holiday Blues by Saying “No” Without Guilt
The holidays hurl manifold hosting duties and social obligations. Well-meaning folks extend party invites not realizing these tax someone needing quiet nights tucked under weighted blankets to cope.
If invitations pile onto holiday hustle pressure fearing appearing rude or antisocial if declining. Know it’s absolutely acceptable to honor your capacity by responding “I appreciate the thoughtful gesture but need to make self-care a priority” or more simply “No thank you.” You need not justify putting wellbeing first.

If family members express concern, don’t hesitate transparently sharing accommodations allowing comfortable attendance like bringing sensory tools, leaving immediately after dinner or only staying three hours maximum. People respect when you demonstrate self-awareness regarding healthy boundaries.

And if met with criticism or offense then responsibility lies with them, not you, for lacking empathy. Don’t ever sacrifice physical and mental health for appearances. Listen to your own needs above all else.

Give Yourself Credit: You’ve Got This!

In many ways the holiday season magnifies everyday difficulties autistic individuals already grapple with – sensory overload, social confusion, loneliness.

But hopefully by proactively preparing with intentional coping strategies centered around self-awareness and community care, this season can transform from weapons-grade stress-test into profound opportunity for self-discovery and celebrating another year’s resilience.

The strategies above require flexing courage and compassion muscles. But implementing even just a few ensures increased capacity for not only surviving, but perhaps even thriving through many holiday seasons ahead and minimizing anxiety and the holiday blues, and with feeling sad for no reason.

You’ve got this!