How to deal with holiday sadness and bring some joy back into your life

But for many people, the days of December and January can be difficult: some feel the pain of loss or longing for loved ones, while others are plunged into financial or family difficulties. Psychologists emphasise that feeling sad or anxious at this time of year is quite normal and does not indicate that you are 'celebrating wrong'.

According to clinical assistant professor of social work Katie Godshell of the University of New Hampshire, it's important not to blame yourself if you're not in a "pre-holiday mood." She advises taking care of yourself, being more attentive to your feelings and seeking help if needed.

Below are tips from Godshell and her colleagues to help you cope with 'festive' stress and sadness, and to support friends or family in a similar situation.

1. Accept your emotions
   Don't blame yourself for feeling sad or anxious. Such feelings are natural during times of loss, change and heightened expectations.

2. Get moving and take a walk
   Even a short walk can give you a boost of energy. Physical activity stimulates the production of endorphins, the "feel-good" hormones.

3. Consider volunteering
   Helping others can not only benefit your community, but also improve your own well-being.

4. Connect with friends
   Call someone you trust. If you can't meet in person, send an email or card.

5. Take care of yourself
   Give yourself permission to remember loved ones who are not around. You can honour their memory by watching a favourite film or cooking a special meal.

6. Try to keep things in moderation
   Avoid excessive alcohol consumption, as it can impair sleep and overall emotional well-being.

7. Use breathing practices
   During an anxiety outburst, try taking a deep breath in and a long exhale, repeating several times.

8. Focus on the "here and now" senses
   Notice the smells, sounds, the taste of your favourite drink or the feeling of cool air on a walk.

9. Take a closer look at those around you
   Sometimes friends, colleagues and neighbours may need support but don't talk about it directly.

10. Offer help specifically
    If you see someone going through a difficult time, ask, "Can I help with shopping or take you to an event?"

11. Be open and honest
    Don't be afraid to ask directly, "How are you feeling?" or say, "I can see that you're having a hard time."

12. Support people with disabilities
    Help with chores if you know it's giving them difficulty.

13. Pay attention to new symptoms
    Prolonged homesickness, tearfulness, loss of interest in usual activities, sleep and appetite disturbances are reasons to think about depression.

14. Do not hesitate to contact specialists
    Professional help can be very effective, whether it's a consultation with a psychologist or a conversation with a trusted person.

15. Be alert to self-destructive signals
    If someone is talking about suicidal thoughts, call the hotline immediately

Remember that you are not alone in your condition. If the festive rush brings more sadness than joy, allow yourself small steps towards self-care and peace of mind - it's also an important part of the winter holidays.

"Psychological Help Hotlines

If you're anxious, scared and can't manage your thoughts, that's normal. However, if you need help, contact one of the psychological support hotline numbers:

• 0 800 60 20 19 - Ministry of Health Contact Centre;
• 1547 - Government Line;
• 0 800 33 20 29 - Help Line for veterans and their family members of the Ukrainian Veteran Fund;
• 1548 - Line of the Ministry of Reintegration;
• 0 800 100 100 102 - National Psychological Association line;
• 0 800 210 160 - Line of the international humanitarian organisation "Man in Need";
• (044) 456 17 02; (044) 456 17 25 - Lines of the Kyiv City Centre for Psychological and Psychiatric Assistance in Mental Crisis;
• 0 800 211 444 - Emotional Support Line of the International Organisation for Migration;
• 7333 - Lifeline Ukraine Suicide Prevention Line;
• 0 800 500 335 (from landline or mobile); 116 123 (from mobile) - La Strada-Ukraine NGO Line.