Got the festive season blues? - Expat Nest e-counselling

Grief/Loss, Stress/Depression

Got the festive season blues?

The festive season and end-of-year celebrations are supposed to be the most joyous time of the year: fancy dress, gourmet foods, decorations, lights, parties, music, gifts and an opportunity to spend time with family and friends. But this is not the reality for everyone… many people feel particularly sad or down at this time of year. Reasons for this may include:

1) Excessive self-reflection: December is usually the time to look back on the year and what you have been through. Ongoing relationship problems with a partner, parents, siblings or children may seem more intense (and hopeless) during the holidays. Perhaps you find yourself wondering, Am I good enough? or Why do we have to argue even on these days? or Why are others happier than me? Comparing your (apparent) inadequacies in life to those who seem to have more and do more can become a vicious circle.

2) Dissatisfaction with your personal life: Holidays mean you have more time to think and this can force you to face personal issues you’ve been avoiding (whether by working or going out too much, or keeping yourself distracted). Or perhaps you are single but ready for a relationship, struggling to get over your ex, in an unsatisfactory relationship, or the kids are celebrating with your ex-partner and you find yourself wondering why things haven’t worked out for you. It is easy to begin an internal dialogue: Is there something wrong with me? Why don’t I have a partner? Why doesn’t my relationship work? Why do I feel lonely even though I am surrounded by people?

3) Unrealistic expectations: We all have visions of how the festive season “should” be and excessive commercialization can exacerbate this. We watch Hollywood movies that present the perfect picture: the heavily laden Christmas table, the successful romantic relationships, the ideal family life. These kinds of expectations can intensify feelings of inadequacy or lack of control over relationship issues. They can also lead to feeling disappointed or unfulfilled when events turn out to be less than we expected.

4) Grief and loss: Loved ones or pets who have passed away, or relationships that have ended, are often remembered at this time of year and the burden can feel heavier than usual. It can feel even more painful to accept a reality without a person you deeply love(d).

5) Distance from loved ones: If you’re an expat, you may not have the chance to spend the holidays with your loved ones. And if you are able to visit family and friends, you know you will have to say goodbye, again.


So what can you do about it? Here are some tips to support you through the festive season:

  • Temper your expectations and don’t get caught up in the madness of the ‘perfect’ holiday with your perfect self around perfect people. Remember that authenticity is far more important than perfectionism.
  • Invite other expats in a similar situation to celebrate with you. Often they will understand how you are feeling.
  • Be gentle on yourself. Before accepting or committing to an event or task, ask yourself: “Am I am being kind to myself? Am I pushing myself too hard to please others or to prove something?”
  • Focus on two or three elements about this time of year that matter most to you… even the smallest things can make a difference.
  • When you find yourself missing someone, try to think of the good memories you shared with this person. Don’t try and push the sad feelings from your mind – this will only lead to emotions bottling up.
  • Take a moment to be grateful for what you have, rather than focusing on what you don’t have.
  • Take action and do things that you enjoy or that calm you (e.g. watch a movie, listen to music, take a long hot bath).
  • If you have recently divorced or gone though a break-up, remember that you don’t have to follow the same traditions his year. Do something else!
  • Write your story: this will help you express your thoughts and feelings, process them and gain more insight.
  • If you feel overwhelmed by your feelings, don’t feel shy to seek professional help. If you can let go of the problem and put it in the past, you will be able to start afresh.

How do you feel this festive season? And what tips works well for you? Share your tips below in the comments section.

If you’ve found this article useful, please feel free to share  it with others.


Expat Nest wishes you a special festive season, no matter how you celebrate it or where you are in the world.

© Vivian Chiona


You can, as long as you include this information with it:  Expat Nest is a professional online counselling service for expats, cross-culturals and global nomads. Expat Nest supports expats who are facing challenges and who want to feel happier and more relaxed in their international experience.

Photo: Anthony Tran/Unsphash


—— Discover more


Related Articles

—— Subscribe to our newsletter

Inspiring & Supportive Info  

Straight to Your Inbox

Hello, my email is