Reach Out This Holiday Season

As the hustle and bustle of this holiday season is behind us, it is a good time to take some time, take a deep breath, and reflect. Have the holidays been a joyful time with friends and family, or has it been an overwhelming experience, leaving you feeling tired and stressed?
 
Everyone is familiar with stress and all the negative effects that accompanies it.  While stress can occur at any time, the holiday season can shift our stress into high gear.  There have been high expectations for everything to be perfect, lots of extra expenses, and full calendars. Some expectations can be unrealistic, which adds to feelings of stress.  
 
It is no wonder that we sometimes have feelings of relief that the holidays are coming to an end. The shopping, baking, gift buying, and family gatherings is over for another year. That should mean the stress should end also, but for some feelings of stress, and even depression can set in after the holidays. 
The Holiday Blues
 
Many experience Post-holiday blues.  This is also known as post-vacation syndrome, stress, or depression. Many of the symptoms can be distressing and include.

• Insomnia
• Low energy
• Irritability
• Concentration difficulties
• Feelings of stress and anxiety

While the symptoms are distressing, the positive aspect is that they usually are not long term. Some studies indicate that it is not uncommon to experience feeling down after the holidays, and many experience being in a slump, feeling blue, or feeling down.
So why do some experience a roller-coaster of feelings related to the holidays. There are a number of reasons contributing to the post-holiday blues.

• Emotional exhaustion.
• Going from a full calendar to an empty calendar.
• Less family contacts.
• The month of January can be a cold dark month.
• Less socialization.
• Fatigue.
• Overwhelmed by catching up at work.
• Overindulged in eating and drinking over the holidays.
• Holidays were disappointing or a letdown.

 
While some may be confused as to why they are feeling this way, they are not alone. Having the holiday blues is not uncommon.   In a past survey, as many as 64% of people reported feeling down, depressed, or having the blues. Recognizing what you are feeling, and why you are having these feelings is a very important first step. Once recognized, interventions can be put into place to beat those holiday blues, such as.

• Take care of yourself.
• Get adequate sleep.
• Get back to a healthy diet.
• Exercise.
• Stop and take a breath, and do not put so many expectations on yourself.
• Focus on upcoming events with friends or family.
• Focus on and share memories.
• Reach out for help.
• Remember you are not alone.
• Social Support.

 
Reach Out
 
While all these are important and helpful suggestions, perhaps the most important to remember is reaching out, and that you are not alone. As humans, we are social beings and having connections is extremely important. Activities and socialization play an important role in feeling connected with others, decreasing stress and loneliness, and just feeling good.
Social support even affects our hormones and is associated with increasing levels of oxytocin. This can lower our stress and motivate us to seek out others who are important to us, such as friends.
Why is it important to reach out to friends, and maintain our relationships with those we consider to be our friends?
 
The Importance of Friends
 
Having connections is an important piece of the human experience. Recent studies have proven that having conversations with friends can improve mental health and increase overall well-being. This research supports the benefits that contacting and interacting with friends bring, such as.

• Less feelings of loneliness.
• Increasing feelings of belonging.
• Stress reduction.
• Increasing optimism.

Even if the interaction is short, it can make a difference. The briefest of contacts can give a lift in mental and physical health.  This concept is so important that a special day has been designated to promote and encourage everyone to call a friend.
 
Call a Friend Day
 
National Call a Friend Day is December 28th. The purpose of this day is to encourage friends to stay connected.  While emailing and texting has become the usual way of communication, having a conversation over the phone provides a feeling of connection. We now know that the holidays can cause stress and depression. We also know that staying connected is one method to deal with these feelings.  National Call a Friend Day is supported by many psychological organizations as it is evident that talking to friends does improve your mental health.
Connecting with a friend can include different interactions including.

• Catching up
• Meaningful talk
• Joking around
• Showing care
• Listening
• Valuing others and their opinions
• Offering compliments

Regardless of what type of interaction or conversation you have with your friends, you will feel better, feel connected again, feel less stressed, and just feel good! It is estimated that in a period of seven years, you will lose approximately 50% of your friends. Hopefully, by participating in Call A Friend Day, friendships will grow again.
 So, on December 28th (and every other day) call a friend!
 
                                                                                                        Happy New Year!
                                                                                             
                                                                                             Peggy Fossen DNP, RN, CNE

 
 
 
 
References
 
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/coping-with-holiday-stress-keeping-our-expectations-realistic
 
https://www.psycom.net/depression/post-holiday-depression
 
https://www.psychologytoday.com/us/blog/life-without-anxiety/201401/the-holidays-are-over-why-am-i-so-blue
 
https://www.nami.org/blogs/nami-blog/november-2015/tips-for-managing-the-holiday-blues
 
https://www.mentalhelp.net/stress/socialization-and-altruistic-acts-as-stress-relief/#:~:text=Socialization%2C%20or%20enjoying%20other%20people%27s,are%20all%20examples%20of%20socialization
 
https://www.apa.org/monitor/feb08/oxytocin
 
https://www.healthline.com/health-news/how-one-conversation-with-friends-per-day-can-help-your-mental-health#1
 
https://www.psychologytoday.com/us/blog/friendship-20/202303/why-you-should-make-that-phone-call-to-a-friend
 
https://www.daysoftheyear.com/days/national-call-a-friend-day/
 
https://anydayguide.com/calendar/5030
 
https://www.webmd.com/sex-relationships/what-to-know-about-oxytocin