The holidays are supposed to be the most wonderful time of the year, but for many people, this isn’t the case.
Depression affects millions of people each year, and this can actually worsen around the holidays. Part of this might be because of all the expectations we put on the holidays. It can also stem from interaction with family (or lack thereof).
Discover some ways that you can keep the holiday blues at bay.
Limit Your Indulgences
Many holiday celebrations involve alcohol and large amounts of food. Consuming a lot of unhealthy foods will leave you feeling lethargic and maybe even ill. Eat in moderation, particularly if you are going to multiple events in one night. The same rule applies to drinking. Alcohol only adds to feelings of depression and can have residual effects on your mood the next day. If you’ve been feeling blue, consider skipping out on alcohol. This is also the best way to avoid driving while under the influence.
Make Time for Comforts
Everyone knows that the holidays can be a hectic time. Feelings of sadness, frustration, anxiety and guilt may be amplified as the hustle and bustle takes us out of our comfort zone. You may be busy, but it’s important to make time to do things that you enjoy. No matter how many different directions you’re pulled in, make time for yourself and get plenty of sleep. It’s also important to maintain a consistent routine during the holidays. Having some semblance of structure in your life will help reduce your stress levels.
Avoid Overspending
The holidays can create or worsen money problems. While it’s great to give, many people feel pressured to give in ways that create debt and anxiety. Create a budget for yourself well before the holidays. Spread holiday-related shopping throughout the year and consider your financial situation before spending. Also, keep in mind that handmade gifts are a thoughtful way to give without breaking the bank!
Don’t Isolate Yourself
The holidays can feel lonely if you don’t have family that lives nearby, have recently lost a loved one or are no longer in contact with key family members. If you’re feeling depressed, you may have a tendency to isolate yourself from others. Instead, reach out to people close to you or get yourself involved in meaningful activities. Volunteering is a great way to keep busy, meet new people and give back to your community.
Don’t Overcommit
Many of us pressure ourselves to “do it all” during the holiday season, increasing our stress levels. Be realistic about what you can handle and be thoughtful about what events you actually want to attend. There are only so many hours in a day. Set firm boundaries and learn to say “no” when you have reached your limit. Keeping your expectations realistic is also important. Issues with family members may arise at holiday events. Decide ahead of time to be flexible and remain calm.
How Do You Know If You Need Help?
It can be difficult to differentiate between just feeling “the blues” that can arise from holiday stress and clinical depression. If you keep feeling down or unusually depressed for over two weeks, you may have depression.
Here are the symptoms you should watch out for:
- Feeling sad or depressed for most of the day
- Not enjoying activities you used to like
- Unexpected weight changes
- Trouble concentrating or making decisions
- Feeling worthless
- Persistent thoughts about death or suicide
Think you might have depression? Don’t worry. Generally, a course of antidepressants or talk therapy can restore your health, allowing you to enjoy the holidays.
What About Seasonal Affective Disorder?
Seasonal Affective Disorder, now called “Major Depressive Disorder with a Seasonal Pattern,” will show the same symptoms as clinical depression.
If you tend to experience the same symptoms every year at the same time, this could be the reason. Most people tend to experience symptoms entering the winter months that can be confused with the Holiday Blues. These symptoms can instead include:
- Oversleeping
- Craving “comfort foods”
- Weight gain
- Very low energy
The symptoms must happen for at least two years before your doctor will consider formally diagnosing you. Treatment options can include light therapy and/or medication.
