More than?1/3 of Tennesseans?reported symptoms of anxiety or depression in 2023. That’s significantly higher than the national average. The holidays can trigger or worsen feelings of sadness or anxiety for some people, turning a season of celebration into an exhausting occasion.

“If you’re dreading the holidays, you’re not alone,” says Dr. Judith Overton, a psychiatrist and medical director at BlueCross BlueShield of Tennessee. “It’s a hard time of year for many people to navigate, but support is available to help you cope.”

Why are holidays challenging for some people? 

Dr. Overton: Winter brings colder temperatures, shorter days and fewer chances to be outside. Potential stressors on top of that include unrealistic holiday expectations, hectic schedules, family conflict, financial strain, and managing illness. You may also be mourning loved ones who are no longer with you. That’s a lot to ask of anyone, so it’s no wonder some may feel low.

For some people, those feelings go beyond the winter blues. They may have seasonal affective disorder (SAD). A case of winter blues is usually shorter-lived and tied to a specific event, while SAD is a clinical diagnosis, and a form of depression that’s linked to seasonal changes. Women are at much greater risk for developing SAD.

Signs of holiday blues 

Dr. Overton: Learn the differences between the holiday blues and SAD so you can identify signs in yourself or your loved ones.

Signs of the holiday blues:

• You feel blue, but you can still function
• You have limited energy or feel drained
• You have trouble sleeping
• You are irritable or frustrated
• You want to avoid holiday activities but may still enjoy normal activities

You can even develop holiday blues after a holiday, especially if you had high expectations that weren’t met.

With SAD, it becomes harder to function. People with SAD often withdraw and lose interest in many of their favorite activities.

How to beat the winter blues 

Dr. Overton: Often, you can manage a case of the holiday blues with a few strategic choices:

• Set realistic goals and expectations for yourself for the holiday season.
• Say “no” to some activities on your overpacked calendar.
• Set a budget to help reduce your holiday spending.
• Find time for yourself each day.
• Find special ways to remember a loved one who has passed away.
• Limit your alcohol consumption.
• Schedule one-on-one time with a dear friend or cherished family member.
• Get a good night’s sleep.
• Find time to get outside and get fresh air each day.
• Try to stay positive.

Self-care is also very important for people with SAD or other kinds of depression.

If you’re affected by depression, you may need help from a health care professional. SAD is more serious than just a case of the holiday blues.  Therapy can help you recognize your feelings and develop strategies for coping. Antidepressant medication can also help. About 12% of Tennesseans?have a prescription for antidepressant medication.

If you already take an antidepressant, continue taking it as prescribed, especially during the holiday season. Even if you think you’re feeling okay, don’t stop the medication. Set an alarm on your watch or phone if you need help remembering.

“If you start to believe that you don’t need your meds anymore, that’s a sign that they’re doing their job – not a sign to stop,” says Dr. Overton. “However, you can always talk to your health care provider to make sure you’re taking the correct dose.”

If you’re experiencing a crisis, call 988 to reach the 988 Suicide and Crisis Lifeline.

More from Dr. Overton on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.