With the passing of Thanksgiving, the holiday season is officially here. In general, people appear happier and more generous during the holidays, but this is a stressful time for many. For them, the holiday season is most definitely not the happiest time of the year.
The holiday hustle and bustle can take a toll on those who have never experienced a mental health issue or illness — not just those who are prone to anxiety, depression and stress (and a lack of sleep).
Mental health is especially important for those who communicate and interact with the public. Whether you work in public relations, corporate communications, marketing communications, social media, or community relations, you communicate and make better decisions when you’re mentally and emotionally aware.
This article will help you understand the difference between the typical holiday blues and stress that could become a mental health issue and how to cope and survive the holiday season.
Holiday blues
What many call the ‘holiday blues’ stems from loneliness, grief, physical illnesses, and high expectations (from ourselves or others), compounded by the pressure to act ‘joyfully’ this time of year.
The holiday blues usually occur between Thanksgiving and the New Year’s holidays, after which these feelings typically subside.
Note that this is different than Seasonal Affective Disorder (SAD), a type of depression that some incorrectly refer to as the winter blues. We all get a bit of the winter blues as the seasons change and we adjust to shorter days with less light.
Having said that, don’t discount anxious or sad feelings around the holidays. Pay attention to how it’s impacting your daily life. When ignored, short-term mental health issues can develop into longer-lasting mental illness that interferes with daily home and work activities. And if you’re already prone to depression, the holiday blues will likely make it worse.
Holiday stress and anxiety
Stress, especially around the holidays, often comes from surprising sources. Sure, there’s the general holiday rush of meeting year-end deadlines and planning for the new year at work.
Then there’s the added personal pressure of trying to do everything, planning and decorating, saying yes to every social event, traveling to visit family, and the financial weight of holiday shopping. All this chaos is enough to send anyone into a funk!
In fact, The State of Mental Health for Communications Professionals survey reveals communicators indicate the main cause of stress, anxiety, or burnout is too many demands on time. Although it’s not all work-related, the report states that “work is unquestionably a contributor to people’s struggles, with 97% of people saying it has exacerbated a pre-existing mental health condition.”
Public relations work is one of the most stressful in America. PR ranks in the top 10 most stressful jobs nearly every year in CareerCast’s Most Stressful Jobs report. And in 2022, PRSA-NY found 63% of its members believe the PR industry is more stressful than other industries.
According to Sesame’s annual pulse check, two-thirds (67%) of respondents described their holiday stress levels as moderate to extreme this year. Other sources of holiday stress include the top financial stressor of inflation, followed by shopping for gifts and navigating complicated family dynamics.
Coping with holiday stress
Whether you’re experiencing the holiday blues, have the winter blues, or feel stuck in sad or overwhelming thoughts, seeking treatment is a good idea. Talking with a mental health professional can help you determine precisely what’s happening and how to cope better.
Psychologist and freelance writer Ezra Acker and his team at PsychologyWriting.com created a comprehensive, informative article on the symptoms and causes of holiday anxiety, along with some coping tips he shared with me. I’ve incorporated a few of these in my list below.
Here are some tips for managing and coping with holiday stress:
- Acts of kindness: The American Psychiatric Association’s (APA) most recent Healthy Minds Poll, fielded by Morning Consult, shows that 89% said showing someone else an act of kindness made them feel either significantly, somewhat, or a little better, and 90% said receiving an act of kindness made them feel those ways.
- Holiday expenses: Evaluating your overall financial situation, budgeting, and tracking your spending will give you some peace of mind as you eliminate the post-holiday regrets of overspending and debt.
- Take a news break: I know this is a difficult one for public relations professionals. But keep this in mind: Media historian Michael Socolow wrote an article on ‘headline stress’ earlier this year, saying many people are made more anxious by the widespread distribution of alarming news. For those with a diagnosed anxiety disorder, depressive disorder, or other mental health challenges, the likelihood that distressing news reports will intensify and exacerbate those underlying issues is nearly inevitable.
- Set boundaries: Setting boundaries for colleagues and clients is crucial to ensure you have enough time for yourself. Try turning off or pausing some app notifications over the holidays. Make a point of using social media intentionally (stop mindless scrolling).
- Plan for extra rest: Anxiety and stress can bring sleeplessness and exhaustion, which lead to more negative feelings and poor decision-making. Prioritizing sleep at night and regular breaks throughout the day are good for your mental well-being.
- Be grateful: Remembering what you’re thankful for — no matter how small — is always a good exercise and pilates class to boost mental health.
Imbibe sensibly: No matter how much we pretend it’s not so, alcohol is a depressant. You may feel better in the moment but will feel worse later.- Self-care time: Too many of us put others before ourselves. It’s okay to say no to some things (or people). And it’s okay to schedule self-care time or plan on extra time around the holidays to recuperate and decompress from the high stress.
- Don’t be so judgy: This applies to how you judge others, but also yourself. Being judgmental isn’t isolated to PR and comms pros, but we can be especially hard on ourselves. When you’re judging yourself (or beating yourself up over something), it ties up your brain power and reduces your ability to focus.
- Find the humor: Reader’s Digest may have had it right all along — laughter is often the best medicine! Binge-watch your favorite comedies or find new ones.*Side note: Although they’ve been around a while, I recently discovered Stand Up for Mental Health, a comedy therapy program teaching stand-up comedy to people with mental illness or mental health issues to build confidence and fight public stigma. This may be one of their oldest videos on YouTube, but I laugh every time I listen!
Imbibe sensibly: No matter how much we pretend it’s not so, alcohol is a depressant. You may feel better in the moment but will feel worse later.As communicators, we know that clear and concise communication is critical with clients, the media, and co-workers. But you can apply the skills you have, like active listening, building rapport and conveying expectations in your personal life, too.
Conclusion
There are many things you cannot control during the holiday season, so try to stay flexible. Fortunately, holiday stress is usually short-lived and subsides in the new year.
By recognizing and addressing mental health challenges, you can enhance your well-being, ensuring you are better equipped to navigate both personal and professional responsibilities during the holidays.
I hope some of these tips will help you survive the season. Remember, you are not alone!
If you find yourself feeling isolated, hopeless or helpless, there are mental health professionals and organizations who can help. Verywell Mind offers a national helpline database for those in the US.
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