5 Ways to Combat Holiday Depression
If you experience depression from late October to early January, it doesn’t automatically mean the holidays are to blame. However, there is an excellent chance that they are playing a role. Yes, it can be a time of joyous celebration and giving. But that can’t always balance out family drama, financial stress, and having all your routines uprooted.
Our society puts a lot of pressure on us to mark this time of year in some specific ways. This can bring you down—especially if some loved ones are no longer with you. All this said, there are steps you can take to manage your mood as you navigate the holidays.
Common Signs of Holiday Depression
Mood swings
Feeling sad, guilty, or apathetic despite the celebrations and parties
Changes in your sleep patterns (sleeping more or less)
Increased anxiety
Unexplained physical issues, aches, and pains
Conflict with loved ones
Indulging heavily in drinking or comfort foods
If you have been struggling with depression due to the holidays, your symptoms may overlap and almost certainly become more obvious.
5 Ways to Combat Holiday Depression
1. Practice Self-Care
This is your foundation. Create a daily regimen/routine and do your best to stick to it. Some elements to consider:
Maintain regular sleep patterns
Make healthy choices; avoid overeating and limit alcohol consumption
Get some kind of exercise or physical activity every day
Cultivate some relaxation techniques (meditation, breathing exercises, yoga, etc.)
2. Reject Perfectionism
Every year is different, and perfection is never the goal. Be realistic about what is possible, and don’t be so hard on yourself. Also, set a budget and stick to it. You can’t buy holiday happiness, and if you try, you’ll find your mood sinking again in January when the bills come due. People tend to build up the holidays, but no one talks much about them when they’re over. So, do not put undue pressure on yourself.
3. Learn to Say “No” (and “Yes”)!
Set and enforce strong boundaries. You are under no obligation to overextend yourself or try to please everyone. Draining your energy will only worsen your mood. So, stick to your guns. However, if someone you trust asks you to try out a new holiday tradition, that might be just what you need. Stay open to saying “yes” when it means something new and exciting—but safeguard your energy levels.
4. Help Others
Feeling like you have a purpose is one of the most methods for shifting a down mood. There’s a very good reason why so many people tell you that helping others will lift your spirits: it’s true! Find ways to volunteer or take part in random acts of kindness. You experience gratitude in all its glory. Starting this during the holidays could lead to doing such work all year round.
5. Accept What is Happening
If a loved one has passed away since the last holiday season, factor that into your plans. Resist the urge to withdraw, and instead, surround yourself with trusted loved ones. Reach out and advance and make some fun plans together. However, this is not a “fake it ’til you make it” situation. You can’t force yourself to be joyous. But you can take active steps to make sure you don’t feed the negative energy.
Managing Depression is Not a Solo Act
Sometimes, you just don’t know where to start when holiday depression rears its ugly head. This is not unusual, and there is no shame at all in seeking support. Talking with an experienced therapist is a proven path toward managing all kinds of depression. So, if you find yourself struggling as the holidays approach, I invite you to reach out to set up a free and confidential consultation.
