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5 Ways to Stop the Holiday Blues

5 Ways to Stop the Holiday Blues

If you are feeling less than cheerful this holiday season, you have a lot of company. There’s a lot going on. I am finding more people are on edge, quicker to get irritated and uncertain about the future. Add the holidays on top of that, when we’re supposed to be feeling more joy, and it’s easy to understand why we could be feeling depressed.

In my last article, I shared 4 Key Tips to Prevent Holiday Stress. If we don’t manage stress during this time of year, it can lead to the holiday blues. Studies show that depression peaks during and after the holidays, especially for those prone to it. Unmet expectations, missing a loved one, excessive spending, even too much to eat or drink can bring on the blues. Trying to join in holiday cheer and not being able to do so can make anyone feel out of step, and add to a feeling of isolation.

puppy with santa hat

Research shows that depression results from a chemical imbalance in the brain. However scientists aren’t exactly sure what causes the imbalance. People who are depressed appear to have lower levels of some neurotransmitters that control mood or elevated levels of cortisol, a hormone that accumulates in the body due to stress.*




How to prevent or overcome the holiday blues:

  • Be realistic about your plans. If you spend all your energy on frantic holiday preparations, you may be “making over” the stress but it will still accumulate and could lead to the blues. Instead, create space to enjoy yourself and the people in your life whom you love or enjoy being with.
  • Practice kindness and patience. These are heart feelings that nourish you and others, but they need to be engaged to provide the benefits. A simple adaption of HeartMath’s Quick CoherenceŽ technique can help you activate positive feelings of kindness and patience when you are irritable. It takes less than a minute to do.

Heart Focus – Focus your attention in the area of your heart.
Heart-Focused Breathing – As you focus in the area of your heart, imagine your breath is flowing in and out through that area. Breathe slowly and gently in through your heart and slowly and easily out through your heart.
Heart Feeling - Continue to breathe through the area of your heart. Activate feelings of genuine kindness and patience as you breathe. Keep doing this until you feel impatience, irritation or stress release.

  • If you’re feeling sad, don’t expect to feel differently just because it’s the holidays. But do reach out to others. Doing something with a friend can yield a quiet warmth of the heart that will nurture you, even if you don’t Friends smilingfeel like “celebrating.”
  • If a loved one is absent or a relationship was broken, don’t pretend it didn’t happen. Talk about missed loved ones and fond memories, and emphasize the positive aspects of a relationship that has been lost. Allow yourself to put more energy into the relationships you do have now.
  • Cultivate an attitude of appreciation. Each year brings its changes. Make a list of all you have to appreciate.

More resources: “Overcoming Depression” is a free resource in the Solutions for Well-Being section on IHM’s web site. Transforming Depression -The HeartMath Solution to Feeling Overwhelmed, Sad and Stressed by Doc Childre and Deborah Rozman, provides step-by-step tools for understanding and transforming depression through the power of the heart.


If feelings of depression last longer than a few weeks or if the symptoms are severe, it’s important to seek professional help.

Read more: Anxiety, Biorhythms, Christmas, Depression, Family, Friendship, General Health, Guidance, Hanukkah, Health, Holidays, Home, Inspiration, Life, Love, Men's Health, Mental Wellness, New Year, Nourishing the Heart, Peace, Relationships, Self-Help, Spirit, Spirituality and Technology, Stress, Women's Health, , , , , , , , , , , , , ,

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Deborah, from HeartMath

Deborah Rozman, Ph.D., is President and CEO of the for-profit Quantum Intech Inc (dba HeartMath Inc.) Deborah has been deeply committed to awareness development and personal growth for 40 years. Deborah is co-author with Doc Childre of Transforming Anger, Transforming Stress, Transforming Anxiety, Transforming Depression and Stopping Emotional Eating.


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4:49AM PDT on Mar 16, 2015

Thanks for sharing

6:50AM PST on Jan 19, 2014


9:11AM PST on Jan 17, 2014


6:38AM PST on Jan 13, 2014


7:53PM PST on Jan 6, 2014

Good advice. Thank you for sharing.

3:16AM PST on Jan 2, 2014


3:02AM PST on Jan 1, 2014

Iona, you are perfectly right. I have reproduced with permission several important papers that support what you wrote, at

1:44AM PST on Jan 1, 2014

"Research shows that depression results from a chemical imbalance in the brain. However scientists aren’t exactly sure what causes the imbalance. People who are depressed appear to have lower levels of some neurotransmitters that control mood or elevated levels of cortisol, a hormone that accumulates in the body due to stress" Show me the evidence to back this up! There is not one single test to support this theory and yet psychiatry has pushed this line so successfully that it is accepted as truth. They are masters of marketing.
Christmas can indeed be a sad time of year for many. Memories of what and who we no longer have and reminders of dreams and hopes lost can absolutely leave people feeling low. There are logical reasons for this. Not a line pushed without evidence by an industry that relies on people feeling unable to help themselves who turn to them for help.
I hope you all find a way to enjoy each day with each of it's blessings however small they may be.

11:53AM PST on Dec 31, 2013

Pretty good explanations to a lot of internal questions I've had. Thank you.

9:32AM PST on Dec 31, 2013

In Scandinavia , Christmas celebrations is a family happening. It is celebration of family itself.
So Christmas will trigger memories of both love,closeness and loss. Christmas is a bitter sweet event for most adults. Many widows,widowers and singles flee the country before Christmas.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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Cool .....

Go for 'walking meetings' ?? Seriously ?? That's a good one; just trying to envision 4-5 guys …

Thanks for the info and tips.

I give credit that this was ad free and had disclaimers. But it did seem a bit all over the place. …


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