Finding Hope Amidst the Holidays: Coping with Holiday Depression

It’s a paradox we all know about, but we rarely take action unless it directly impacts us. We’re talking, of course, about feeling depressed during the holiday season. In theory, this time of year is about family, celebrations, traditions, and joy — and it quite often is. But typically, more than one thing is true at the same time.

Whether you were already struggling with depression or it’s the holidays themselves that brought on the mood disorder, it’s a very tough time to feel down. You’re expected to be brimming with gratitude and positivity. Yet, hope may be hard to find. 

Why Do We Get the Holiday Blues?

Of course, each person’s situation is different. Even so, there are some commonalities during the holiday season. It’s not unusual for any of the following to contribute to holiday sadness:

  • Missing loved ones who have died or moved away

  • Feeling financially stressed by all the seasonal obligations

  • Overindulging in food and drink

  • Skipping the gym and getting out of your sleep routines 

  • Feeling bad about the over-commercialization of the holiday you celebrate

  • General stress and fatigue 

  • Negative reaction to colder weather and less sunlight 

  • Trying to balance all the unrealistic expectations 

Any combination of the above can bring about a temporary bad mood for anyone. You feel lonely or tense or frustrated — or all three at once. If this mood sticks around for more than two weeks and you find yourself struggling with daily tasks, it might be more than the blues. 

photo of a woman sitting alone on the floor with a half decorated christmas tree nearby

Depression Is More Serious Than the Holiday Blues

For starters, besides a chronically depressed mood, here are a few more red flags to watch for:

  • Losing interest in activities that you once looked forward to

  • Feeling guilty over ashamed

  • An overall sense of worthlessness or hopelessness 

  • Inability to concentrate 

  • Noticeable changes in sleeping and eating habits (more or less)

  • Thoughts about death, dying, self-harm, or suicide

These are not signs to take lightly. Talk to a professional, but at the same time, take active self-help steps to cope with the holidays.

Finding Hope Amidst the Holidays: Coping with Holiday Depression

Set Realistic Expectations 

You can’t attend every gathering and should not spend money you don’t have. Set self-loving goals this time of year. A few tips in that direction:

  • Pace yourself: Don’t expend all your energy toward one day or event. Realistically assess your options, choose the ones that work for you, and stick to your plan.

  • Let go of perfection: Not every gift is perfect and some parties will just be so-so. Aim instead to be present and grateful — regardless of circumstances 

  • Improvise: If you can’t see some loved ones, find low-stress ways to connect via technology. 

  • Learn from previous years: If something did not work in the past, it’s best to put it aside this year. 

Volunteer

Some clichés exist for a reason: they’re true. In this case, giving to others during the holidays is a time-proven path toward elevated spirits and positive energy. 

Avoid Confrontations 

If you have a friend or relative who starts arguments, steer clear of them. Let them do their thing with someone else. For now, safeguard your mental well-being by prioritizing the folks who cheer you up.

Confide in Trusted Friends and Family Members

It can make a world of difference if you have someone to keep an eye on you. You make lack the energy to fend off invitations and other pressures, so ask for help.

Speaking of Help…

Depression is a diagnosable mental health disorder. Don’t go it alone. Reach out to an experienced therapist to learn more about how to cope with depression treatment.

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When Does Seasonal Depression Start?