How to combat the double-edged sword of holiday cheer

As the festive season approaches, many of us look forward to joy, celebration, and quality time with loved ones. The thought of holiday gatherings often brings feelings of happiness, love, and excitement. Research supports this, showing that even anticipating time with family and friends can boost our mood. However, it's important to acknowledge that not everyone finds joy during this time of year. For some, the holidays can be a period of loneliness, stress, and difficulty. 

The holiday season is also associated with worsened moods and an increase in alcohol-related fatalities. Those suffering from depression often report heightened anxiety and helplessness during this time. Studies indicate a significant rise in suicides and suicide attempts in the days following Christmas and during the New Year period. 

The "Broken Promise Effect" 

Why do we see an increase in negative moods and suicides during a time that should bring joy? One explanation is the "broken promise effect." Many anticipate that the festive season will be filled with joy and laughter. However, for some, these days promise more than they deliver, leading to disillusionment and disappointment. Loneliness can persist even when surrounded by loved ones, and the festivities can exacerbate feelings of isolation for those unable to be with family. 

Holiday stress and conflict 

Excessive stress is another factor that can influence mood during the holidays. Family gatherings can bring extra stress from conflicts, increased alcohol consumption, and overspending. Not all family members get along, and tensions can spill over, affecting everyone. Alcohol, often freely available, can fuel conflicts instead of calming them. Alcohol abuse is a risk factor for suicide and can worsen negative emotions stemming from personal stress and disappointment. 

The challenge of returning to routine 

The prospect of returning to work after the holidays can also contribute to negative feelings. Many of us experience the "Sunday evening blues," which can be more intense at the end of holiday periods. Suicide rates tend to be highest at the beginning of the work week and decline as the week progresses. There is also an increase in suicides and suicide attempts at the start of a new year, as it marks the end of the holidays and the return to daily routines. The New Year can symbolise both promise and unfulfilled expectations, leading to a sense of hopelessness. 

Strategies to Cope with Holiday Stress 

To manage stress and negative emotions during the festive season, consider these strategies: 

• Maintain physical health: Enjoy festive treats, but strive for a balanced diet. Use alcohol in moderation and continue your regular exercise routine. Ensure you have time to relax, rest, and catch up on sleep. 

• Stay emotionally aware: Recognise if you are prone to negative thoughts and feelings of isolation. Plan activities to keep yourself engaged and involve others in your life. Volunteering with a charity can foster positive feelings and expand your social network. Interpersonal relationships are crucial for emotional well-being. 

• Set realistic expectations: Understand that the holidays may not be perfect or stress-free. Having a good time and engaging in loving family relationships is ideal, but it's important to remember that reality may not always meet these expectations. 

• Manage financial stress: Set a spending limit for gifts and leave your credit card at home when shopping. Expensive gifts do not guarantee happiness, and overspending can create financial stress in the New Year. 

By staying mindful and managing expectations, we can better navigate the holiday season's ups and downs. Recognising the potential for stress and loneliness and taking proactive steps can help us find more joy and peace during this festive time