The holidays are often spoken of as the most wonderful time of the year. However, for many people, it is the season of depression, stress, and anxiety. You might feel alone or overwhelmed, which can worsen their mental health. Depression during the holidays is a real issue that deserves attention and care, and it’s not something to be ashamed of.
What Causes Holiday Depression?
Many factors can come together to trigger depression around the holidays, including seasonal affective disorder, monetary stressors, family tension, and more.
Causes of holiday depression could include:
- Loneliness: If you’ve lost a loved one or you live far from family, the holidays can trigger feelings of isolation and disconnection. Seeing others in your life or on social media spending time with loved ones can highlight these feelings.
- Family dynamics: Holidays can exacerbate tensions or conflicts, leading to sadness or stress.
- Financial strain: The desire to give your loved ones a “perfect” holiday can lead to overspending and financial stress.
- Hectic schedule: The holidays often come with extra events and parties, on top of year-end deadlines for work or school. Being overwhelmed can lead to burnout and depressive symptoms.
- Seasonal affective disorder (SAD): Seasonal affective disorder is a type of depression that occurs at the same time every year, typically starting in the late fall and subsiding during the spring and summer. It can also occur during the holidays, as it is a time of year when there are fewer daylight hours and more pressure to feel happy and joyful.
How to Cope with Depression During the Holidays
Navigating depression and the holidays can be challenging. However, understanding and employing some healthy coping strategies can make a significant difference.
Here are some tips for navigating holiday depression:
Acknowledge & Normalize Your Emotions
Some people feel pressure to be happy, cheerful, and festive, even when they aren’t. Pretending that everything is fine only adds to your stress and sadness in the long run. Instead, it is essential to recognize and accept your feelings, whatever they are.
You might try talking to a trusted friend, family member, therapist, or support group about your struggles. You can also express yourself through journaling, art, or music. By acknowledging your emotions, you can release the tension and start to heal. Plus, you might be surprised at how many people are feeling the same way.
Set Realistic Expectations & Boundaries
Many people have high hopes and grand holiday plans, such as buying gifts, decorating the house, cooking a feast, attending parties, and visiting family. While these activities can bring joy and meaning, they can also be exhausting, expensive, and overwhelming, especially if you are dealing with depression.
Rather than overwhelming yourself, prioritize and simplify your to-do list. You can focus on what matters most and delegate or decline the rest, setting boundaries and saying no to events or people who drain your energy. Setting realistic expectations can reduce your stress and increase your sense of control.
Make Plans & Problem-Solve in Advance
Remember that, if you’re dealing with depression, you’ll likely have less energy than usual, so take some time to think through how you can best accommodate for yourself. For example, if you want to host a family meal, consider what could be catered, bought pre-made, or prepped in advance.
The more you can do to take the stress out of the moment, the more you can simply enjoy your time.
Practice Self-Care
People can often neglect their physical, mental, and emotional needs during the holidays. They may skip meals, sleep poorly, use substances, or isolate themselves from others. However, self-care is crucial for your well-being and recovery.
You can prioritize your health by eating nutritious food, exercising regularly, getting enough rest, and avoiding too much alcohol or other harmful substances. You can also engage in activities that bring you pleasure, relaxation, and positivity, such as hobbies, nature walks, music, or movies.
Get Outside
Especially if any of your holiday depression is tied to seasonal affective disorder, it’s crucial to find ways to increase your access to sunlight and activity. Spending regular time outside can boost your mood and energy levels, even when it’s cold.
Connect with Others
Many people feel lonely during the holidays, even when surrounded by other people. You may feel like nobody understands you or that you are a burden. However, social support is essential for your mental health.
Share your feelings, experiences, and needs with trusted friends and family members. You can also volunteer or participate in charity events that align with your values and interests. Connecting with others can help you feel heard while also reminding you that you’re part of something bigger.
Start a New Tradition
If you’ve lost a loved one or you’re mourning a lack of connection in general, you could take some time to think up a new way to mark the holiday. You might light a candle in a loved one’s honor at a holiday meal, find an organization collecting gifts for underprivileged children to give to every year, or read a meaningful poem.
Seek Professional Help
Depression is a treatable condition, and there is no shame in seeking help when you need it. Talking to a therapist can help you uncover more of the underlying causes of your low feelings, as well as learn new coping skills for moving forward in a healthy way.
Call New Directions Mental Health to Begin Your Mental Health Treatment Journey
The holidays can be a challenging time for anyone, especially for those with depression. Our experienced mental health professionals at New Directions Mental Health offer a wide range of services and programs to support people with depression, anxiety, trauma, and other mental health concerns for our neighbors in Pennsylvania.
Call us today at 724.374.7414 or schedule your first appointment today.
