Managing Holiday Stress: A Guide for Men

Key Takeaways

• Christmas can be particularly stressful for men due to financial pressure, family expectations, and societal roles.

• Holiday stress can cause both emotional symptoms, like anxiety and low mood, and physical symptoms, such as fatigue and digestive issues.

• Seasonal affective disorder (SAD) may worsen mental health during winter due to reduced daylight and vitamin D levels.

• Planning ahead, setting realistic budgets, and setting boundaries can significantly reduce festive stress.

• Talking openly about feelings and seeking professional help early can prevent stress from becoming overwhelming.

Why is the Holiday Season Stressful for Men?

Christmas is just around the corner. What can be a relaxing and enjoyable season for some can unfortunately be a stressful, tense time for others.

With Christmas comes financial pressures around how you're going to afford it, family expectations of the "perfect" Christmas, and work deadlines to meet before signing off for the festive period.

Men may face additional pressures, as they're often seen as the provider for the family, meaning they shoulder the main financial burden that comes with Christmas. As men are often also seen as the head of the family, they may be expected to "hold it together" in challenging or difficult times.

The pressure to celebrate and be merry can be especially difficult if you're struggling with your mental health. With the financial and other stresses that can come with Christmas festivities, men's mental health can take a back seat.

Recognising the Signs of Holiday Stress and Seasonal Depression

What Are the Symptoms of Holiday Stress?

During the holiday season, so much is going on! It's easy to feel stressed and concerned which can affect both your physical health and your mental health.

Signs of stress to look out for include feeling:

• Tense or worried

• Overwhelmed

• Angry, irritable or impatient

• Like you can't enjoy yourself

• As if your thoughts are racing

• Anxious or nervous

• Depressed or low

• Uninterested in things

• A sense of dread

• Like any mental health issues you have are getting worse, such as anxiety or depression

You can also experience physical symptoms like:

• Tiredness and fatigue

• Dizziness or feeling faint

• Head and muscle aches

• Chest pain

• High blood pressure

• Heartburn or indigestion

• Panic attacks and difficulty breathing

• Blurred vision or sore eyes

• Constipation or diarrhoea

• Sweating

• Rashes or itchy skin

• Feeling sick

• Weight gain or weight loss

Some of these symptoms of stress can also overlap with mental health conditions like depression, anxiety, and seasonal affective disorder.

Understanding Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is a type of depression that's associated with particular seasons, but often comes on during the winter time when there are fewer hours of daylight.

Common SAD symptoms include:

• A low mood

• Feeling irritable

• Lack of interest in usual activities

• Issues with concentration

• Weight gain and craving carbohydrates

• Sleeping more and finding it harder to get up

• Lacking energy

• A reduced sex drive

• Feeling guilty or worthless

As Christmas coincides with the darkest time of the year, you might be experiencing SAD over the holiday season. Your mental health may be even more affected if you're suffering from SAD and high stress levels at the same time.

Practical Strategies to Reduce Holiday Stress

How to Create a Realistic Holiday Plan

During Christmas, there's only so many things you can do. Try to prioritise what truly matters: spending time with loved ones. If you don't have time to do everything that's asked of you, don't be afraid to set boundaries and say no.

Setting a budget in advance for gifts, decorations, and meals can help to avoid overspending. There's a lot of pressure to have the "perfect" Christmas, but don't be afraid to set a budget that's realistic for you and your family.

Managing Stress Around Family Gatherings

Christmas Day can bring family members together that don't normally spend much time with each other. This can lead to tension and even arguments, especially if you already have a difficult relationship with some of your family members.

Try to stick to neutral conversation topics to avoid arguments. Don't be afraid to set boundaries if you need to, especially if you're worried about the impact on your mental health. Invite some close friends along too if you think this will help lighten the mood or to give you some extra support.

How to Cope with Loneliness During Christmas

Unfortunately, with all the emphasis on family and friends, Christmas can be a lonely time. Especially if you don't have a good support network around you or if you've lost someone close to you.

If you're worried you won't do well celebrating Christmas alone, reach out to friends and family in advance to see if you can join their celebrations, or just for some moral support. If you don't want to be alone and have no other plans, engaging in community events or volunteering can be a good way to spend the day with other people.

Maintaining Healthy Habits During the Festive Season

Yes, it's fun to indulge in a few treats over the Christmas period, but it's possible to enjoy some festive treats without overindulging.

Alcohol is a depressant, which means it can relax you and make you feel anxious initially, but as it wears off you may feel low and anxious. Long-term, heavy drinking can worsen mental health issues and lead to depression, so it's best to enjoy it in moderation.

Getting outside can be a great boost for your mental health during the festive season. Try to get out for a walk or some other type of exercise every day. You can also do an indoor workout to stay in shape and boost your mood.

Supporting Your Mental and Physical Wellbeing

The Role of Sunlight and Vitamin D in Mental Health

We've already talked about how SAD may be linked to the lack of daylight during winter, and how it can negatively affect your mood. Some of these effects may be down to a lack of vitamin D, especially during December around the shortest day.

Vitamin D is absorbed through the skin from sunlight, but you can't absorb vitamin D from light that comes through a window or clothes.

Low levels of vitamin D are linked to anxiety, depression, and tiredness. To avoid this, the NHS recommends that everyone should consider taking a vitamin D supplement during the winter. Getting outside during daylight hours can also help increase your vitamin D levels.

The Importance of Talking About Feelings

Although anyone can experience mental health issues, societal expectations around masculinity mean men are often reluctant to talk about their feelings.

Some men think talking about their feelings makes them weak, but that's completely untrue. Talking about their feelings gives men a chance to process them and to seek help for their mental health if they need it.

If you're feeling down, anxious, or otherwise not yourself, try to reach out to someone you trust. This is a good first step, but if you're feeling depressed or having thoughts about ending your life, it's important to seek help from a healthcare professional.

When to Seek Help for Holiday Stress or Depression

Recognising When Stress Becomes Unmanageable

If you're struggling to cope with your stress or if the things you're doing to manage your stress aren't working, it's time to seek help from your GP. They'll also be able to refer you for talking therapies if they think this will help.

If stress is significantly impacting your mental or physical health, it's also important to seek help from a professional.

Where to Find Professional Support

Your GP is the first place you should go to seek help with your stress levels. They'll be able to talk to you about what you're experiencing and refer you to other services. However, over the Christmas period, your GP may be closed. If you need help during this time, call 111 for advice. In an emergency, if you or a loved one has harmed themselves or needs help immediately, call 999.

If it's not urgent but you're looking for advice over the Christmas period, online resources like Mind or Mental Health UK can be helpful. The Samaritans also offer some useful advice and are always there to listen, either online or over the phone.

Summary

Although Christmas can be a wonderful time of the year, full of family traditions and lots of tasty food, it can also be a stressful, difficult time. Planning ahead and setting a realistic budget can reduce some of the financial stress, while setting boundaries and managing your expectations can help with social gatherings.

Although part of the festive spirit is about gift giving, don't forget to also prioritise yourself and your own mental health. If you're struggling, reach out to loved ones or a healthcare professional for support.

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