Christmas Blues: Understanding and Coping During the Festive Season

Christmas Blues: Not Always a Happy Jolly Time for Everyone

As the end of the year and the festive period approach, it is important to recognise that not everyone feels cheerful or excited. For some, this time of year brings emotional challenges. The festive season can be a period of reflection, often reminding people of past Christmases, which may evoke feelings of longing or sadness. There are also those who find themselves alone, without friends or family nearby, making the season more isolating and lonely rather than joyful and festive.

You may notice within yourself a sense of sadness, anxiety, or even dread about the upcoming Christmas period. Worries about these feelings can sometimes be compounded by fear of being dismissed or ridiculed if you share them, or by being branded as a ‘Scrooge’. This can discourage people from acknowledging their emotions. It is essential to remember that, even as the calendar changes, decorations go up, and Christmas music fills the air, difficult feelings do not simply disappear.

What Are the Christmas Blues?

The term ‘Christmas Blues’ was originally associated with the Dean Martin song describing post-Christmas sadness. However, it is now increasingly used to refer to the difficult emotions that many experience leading up to and during the festive period. If you suspect you might struggle with the Christmas Blues, there are ways to support yourself that do not require spending lots of money or emphasising feelings of loneliness.

Practice Self-Care

Spending time by yourself can provide an opportunity to focus on activities that make you happy and allow you to put your needs first. True self-care is more than a relaxing bath with candles or bath salts; it involves intentionally setting aside time to replenish and rejuvenate yourself. Enjoy that lovely bath, but let it be part of a broader self-care plan. For example, you could schedule visits to a museum you have not had time for during the year, finally read that book you’ve been meaning to start, or cook a special meal for yourself now that you have the time to shop for the ingredients and prepare it. Solo activities like meditation or journalling can also be incredibly beneficial, providing moments for reflection and helping you find inner calm.

Self-care is a continuous and purposeful practice. If you find it difficult to begin, start small. Even a few minutes of deep breathing or simply being present with yourself is a form of self-care, and these small actions can lay the foundation for more intentional practices in the future.

Exercise as Self-Care

Exercise is a proven form of self-care. A brisk 15-minute walk in your local park or green space can boost your mood and help keep low feelings at bay. Listening to your favourite playlist while walking may lift your spirits further. For those who cannot or do not want to go outside, especially in colder weather, gentle stretches or simple yoga moves indoors can help get your blood flowing and elevate your mood.

Maintain a Routine

Keeping to a routine during the festive period can be helpful. Rather than leaving plans vague, try scheduling activities like walks or visits to places of interest in your calendar. Treat these appointments with yourself as seriously as you would with others, increasing the likelihood that you will follow through. A scheduled day helps eliminate the uncertainty of “what should I do today?” and replaces it with a sense of purpose: “I am going to have a day filled with activities I want to do.” For those struggling with anxiety or depression at this time of year, having a plan—even for just one activity—can make a significant difference, easing the pressure of unstructured time.

Conversely, if your days are overly packed, scheduling self-care time becomes even more important. Amidst the busyness and festivities, having a set appointment with yourself ensures you have moments dedicated to your wellbeing.

Challenge Negative Thoughts

Being alone during Christmas can sometimes make negative thoughts more noticeable, as there are fewer distractions than during the rest of the year. People may interpret their solitude as evidence that they are unwanted or not enough. These thoughts are difficult to challenge during low moods, but it is important to identify them and remind yourself of the facts. For example, if travel costs or distance prevent you from being with loved ones, recognise that these circumstances, rather than a lack of care from others, are the reasons for your solitude.

Another way to challenge negative self-beliefs is by engaging in purposeful activities, such as volunteering for local charities or organisations over the festive period. Giving your time to help others not only lifts your spirits but also provides tangible evidence that you are valuable and capable of making a positive difference.

The Gift of Avoiding Social Media

One of the key reasons why people experience Christmas Blues is the impact of social media. Scrolling through endless posts of others’ celebrations can lead to unhelpful comparisons and feelings of inadequacy. The urge to check what others are doing is understandable, but it can quickly become a downward spiral of endless scrolling and self-comparison. If you find yourself struggling with this, consider giving yourself the ‘gift’ of a social media break this festive season. Use the time and space to focus on yourself. Many people who have reduced or stopped their social media use report feeling happier, lighter, and more present, with more time for the activities they truly enjoy.

Consider also reaching out to friends, family, or support networks during this period, even if only for a brief chat or shared activity. A simple phone call or video catch-up can remind you that you are connected, and may bring comfort and reassurance. If you feel isolated, remember that there are organisations and helplines available to offer support and a listening ear.

It can also be beneficial to reflect on what truly matters to you during the festive period, setting realistic expectations and prioritising activities that bring genuine joy or relaxation. Remember, it's perfectly acceptable to say no to events or commitments that feel overwhelming, and to carve out time for rest and reflection. By honouring your own needs, you can create a more balanced and meaningful holiday experience.