How to Handle the "Holiday Blues"

28. Oktober 2025

3 Min. Lesezeit

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During the holidays, mental disorders are often aggravated. Even people who are mentally healthy can experience a worsening mental state. Why does this happen, and how can you prevent it?

Wichtigste Erkenntnisse

During the holidays, mental disorders are often aggravated.
Dispelling the myth
What makes people sad?

Für wen das ist

Für alle, die Psychische Gesundheit über Psychologie, psychische gesundheit erkunden.

Warum es wichtig ist

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Artikelautor

Dr. Viačaslaŭ

Psychiater

Dispelling the myth

The concept of "holiday depression" is not singled out by psychiatrists as a separate category and is different from seasonal affective disorder. It is a specific condition called moping, or the "holiday blues," which is expressed by feelings of apathy and despondency. Other symptoms of the "blues" include:

Eating disorders and cravings for alcohol
Sleep disturbances and poor concentration
Irritable or depressed moods
Feelings of guilt and worthlessness
Feelings of constant fatigue
Tension and anxiety
Reluctance to go out and do the things one loves to do

This moping usually begins before the holidays and ends after them. This is a fundamental difference from seasonal depression, which lasts several months and has similar but more severe symptoms.

What makes people sad?

Different routines if a person is used to working a lot, the large number of days off and the inability to fill the free time can disorient and cause the person to feel they are in a rut

Isolation: holidays exacerbate feelings of loneliness and unwantedness if you can't spend them with friends or family.

Unfulfilled expectations: The new year brings pressure to look back and summarize the past year. If a person has little to celebrate yet is surrounded by acquaintances who have experienced success, it often causes feelings of emptiness and worthlessness.

Difficulties with money: spending during the holidays increases, and problems with finances are another source of stress. According to the American Psychological Association, 72% of people have reported feeling stressed about money.

Alcohol abuse: this exacerbates the negative state. The lack of glucose in the blood when ethyl alcohol breaks down in the body causes fatigue, weakness and difficulty concentrating. Anxiety and irritability are caused by a deficiency of magnesium, which is excreted along with toxic substances. Alcoholic beverages also affect the production and transportation of neurotransmitters responsible for emotional state.

How to cope with moping

Light therapy: exposure to certain spectra of light is successfully used to prevent even seasonal depression. You can choose lighting at home that makes you feel warm at heart, such as uplifting shades of red, yellow and orange.

Music: even if listened to only briefly, your favorite music can also help improve your mood or reduce anxiety.

Hot drinks: some studies prove that when we simply hold a mug of warm tea in our hand, we become friendlier and feel less lonely.

Physical activity: when we walk, use a spa, exercise, swim or travel, our brains produce endorphins, which are the joy hormones that energize us and make us feel euphoric. Sleeping soundly afterwards and realizing the benefits is satisfying.

Socialization: if there is no opportunity to be with family and loved ones, it is worth seeing friends or just going out in public to a theater, cafe, museum, or walking along the street.

When it's time to see a doctor

Holiday moping is not considered a disease, but if the symptoms last more than five days and worsen, you should not ignore this condition. It can lead to more serious mental health issues, so it is necessary to consult a psychiatrist or psychotherapist.

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