Christmas Blues

Article originally written for Sparta Health.

From postponing weddings to missing graduations, 2020 has been a year of sacrifices to ensure the safety of those around us. Christmas is no different. Of course, we have a bubble system in place, but it won't be the same. But, aside from the pandemic looming, Christmas is often the most challenging time of year for many. In 2019, "a quarter of the population [found] Christmas more challenging than the rest of the year"[1]. 26% of people said that Christmas had a considerably "negative impact on their mental health"[1]. People can feel anxious, stressed and lonely at this time of year. So, here's how to make this Christmas a more positive one. 

COVID Safe

Ultimately, "the safest way to celebrate Christmas this year is to celebrate with your own household in your own home"[2]. For those who feel they need it, "Christmas bubbles can be formed... to help reduce loneliness and isolation"[2], but you don't have to form a bubble if you do not feel safe doing so. Understandably, after the year we've had, most people will want to jump on the bubble scheme. If that's you, be vigilant and considerate. Maintain social distancing, keep windows open to increase airflow and, if it makes you feel safer, wear a mask when you aren't eating. The virus spreads on hard surfaces, so avoid sharing crockery and cutlery, and, if possible, bring your own food. And, "the smaller the bubble, the better and safer it will be"[2]. Nobody wants COVID for Christmas!

Sleep

As you know, a good quality of sleep is imperative. Essentially "if we do not sleep enough, we are more likely to feel negative when things go wrong, and we are less likely to feel good when they go well"[4]. Easier said than done? Here are a few tips: 

• Make your bedroom your sanctuary. Invest in cosy bedding, and good curtains to block out the light. 

• Try to go to bed at the same time every night. 

• Allow yourself to wind down up to an hour before you go to bed; have a bath, drink something warm (without caffeine!), and maybe read a book. 

• Download Clam or Headspace to help you relax. 

• Don't use anything that emits blue-light up to an hour before you go to bed, including your phone!

Be Active 

It's so easy to fall into chilling on the sofa watching Christmas films then quickly realising you haven't left the house in a week. Exercising in moderation can boost your mood. It releases endorphins, making you happier and more energised. Of course, "neither exercise nor sleep can replace a hug from a friend or relative, but if our mood is momentarily boosted or our overall average mood is upped, it might help us manage disappointment better and reframe this difficult year."[4]. You don't have to be an athlete to exercise! Even just standing up for a few minutes every hour will make a difference in your mood. Or, maybe go for a walk around your local neighbourhood to see all of the Christmas lights.

Expectations

Every year, we have a massive build-up to Christmas, with expectations through the roof. Often, the 'big day' doesn't quite live up, and feels like a disappointment. For those who suffer from mental health, this can cause them to "dip into a depression soon after the New Year"[3]. Remember, it's just another day. Try not to put pressure on yourself to make it the best day ever. And try not to put pressure on anyone else, either. Christmas is about spending time with those you love if you can. 

Be Kind

Christmas is also about kindness. Throw it around like it's confetti! Buy a hot chocolate for your colleague on the way to work, or give a Christmas card to your postman. Little random acts of kindness will mean the world to others. But most importantly, be nice to yourself. You don't need to be the same size, shape, or person as you were last year. This year has been monumental; it's okay if it's changed you. Change is a great thing. Embrace it. And, prioritise yourself. If being in a bubble with others is daunting or makes you feel unsafe, learn to say no. Christmas doesn't mean you have to put everyone else's needs before your own. We all need a bit of kindness this year.

Take a Moment

Maybe your usual Christmas is hectic, surrounded by people, events every night, and non-stop fun. You might be missing it already, and that's okay. But perhaps this year, you can slow down and enjoy the small things; spending time with your family, watching the lights glisten on your tree, laughing about spilling hot chocolate everywhere. Sometimes, it's nice to sit back and enjoy the simplicity. 

Loneliness

Now more than ever, people are experiencing loneliness. You never know what someone else is going through. It's important to "make an effort to make contact. Whether it is a simple phone call or a video chat, schedule some conversations in"[4]. If you know a neighbour is alone, maybe take a plate of Christmas dinner to them. Or, invite them for a socially distanced walk (if permitted in your area). And, if you are feeling lonely, keep yourself occupied. "Empty time can move slowly. Find a new podcast, listen to new or old songs, pick up that guitar, start drawing again, learn a new skill, or anything else. An occupied and engaged mind is less likely to dwell on the loneliness."[4].

We all know that Christmas will be different this year, even with the bubble system in place. But, a smaller Christmas doesn't have to be a rubbish one. Who knows, it might just be the best one yet. 

References: 

[1 ]Nolsoe E. Christmas harms mental health of a quarter of Brits [Internet]. YouGov. 2019. 

[2] Gov.Scot. Coronavirus (COVID-19): Christmas and the festive period - gov.scot [Internet]. www.gov.scot. 2020 [cited 2020 Dec 18]. 

[3] Mind. Christmas and mental health [Internet]. www.mind.org.uk. 2020 [cited 2020 Dec 18]. 

[4] Newman T. Christmas 2020: 5 tips to protect mental health [Internet]. www.medicalnewstoday.com. 2020 [cited 2020 Dec 18].