According to a study by the American Psychological Association, 38 percent of people surveyed said that their stress levels increased during the holidays. Of course, this year the holidays will look and be quite different. Being in a pandemic, for some, simply adds anxiety of the unknown to the holiday depression.
The holidays tend to be a difficult time for individuals battling depression and is intensified by the stress of a pandemic. There is often depression because of triggers like increased stress, navigating family dynamics, and burnout due to a packed schedule of holiday activities and commitments. There are certain coping mechanisms that prove helpful in managing depression during the holidays, but before we get into them, it’s important to remember that feeling blue — or down and out – is different than suffering from depression*.
Those with depression are prone to certain, specific symptoms occurring for a particular length of time. According to the National Institute of Mental Health, here are some symptoms of depression to watch for, particularly when you have most or all of these symptoms every day for at least two weeks:
Feeling sad or anxious
Feeling guilty, helpless, or worthless
Loss of interest in hobbies and activities that you enjoyed in the past
Feeling hopeless
Having less energy or feeling tired
Too little or too much sleeping
Having trouble concentrating or making decisions
Changes in appetite or weight
Feeling irritable or restless
Thoughts of suicide or death
If you are suffering from depression heading into the holiday season, here are 10 tips you can use to help you cope:
1. Pay attention to your symptoms & manage them early. If you’re someone who suffers from depression, be mindful of your symptoms beginning to surface. Also, try to be aware of the things you feel may be triggering these symptoms. For example, in the past, if the stress of finances during the holidays has always triggered symptoms of depression, this year try to budget early and consciously save for the gifts you want to give.
2. Journal your thoughts and feelings without monitoring what you write. Holding the feelings and thoughts in simply allows the negative thoughts and feelings to manifest and grow causing more depression and anxiety.
3. Surround yourself with a solid support system. Be sure to have one or two people on speed dial to call or to stop by for a visit. Remember, people cannot support you if you don’t reach out. Being around those who care most about you during the holidays can help ease depression symptoms too. Try your best not to isolate yourself. Having your support system close by during the holidays will also ensure you have someone readily available to talk to you should those symptoms begin to surface.
4. Keep your plans simple. Depression can suck up your energy and distort your sense of concentration. It’s also known to make decision-making incredibly difficult. Instead of stacking your holiday calendar with an overwhelming number of plans, including those that might involve great concentration and decision-making, focus on the simple activities. Set small goals for yourself, and do what you can.
5. Be patient with yourself. Some suffering from depression during the holidays might think, “This is supposed to be a happy time of year. Why can’t I just feel happy?” But, setting unrealistic expectations of being happy around-the-clock during the holidays can often backfire. It’s important to set realistic expectations for yourself during the holidays, and not get discouraged.
6. Exercise. Taking care of your body through regular exercise is beneficial to your health for many reasons, but did you know exercise can also help relieve symptoms of depression? So, get up and moving. Walk the neighborhood with friends and do some caroling. Every little bit counts.
7. Avoid drinking alcohol. If you’re feeling depressed, you might be tempted to use alcohol as a coping method… but don’t. In fact, alcohol can make symptoms of depression worse. If you anticipate that you might be tempted by alcohol at holiday parties or gatherings, think ahead. Don’t hesitate to bring your own non-alcoholic beverage (or even a mocktail) along with you.
8. Remember to maintain a healthy diet. As discussed above, many times a symptom of depression is a change in appetite – either losing one’s appetite or wanting to eat more. To counter this, try to remain focused on eating a balanced and healthy diet. Likewise, if you feel you’re going to be tempted to overeat at holiday gatherings, bring your own healthy options with you, or be mindful of portion control.
9. Find a place where there is a lot of sunshine and relax in the sun for a while.
Many people find that they experience a more positive mood when spending time outdoors. In fact, there are links between spending time outside and improved mental health. So, try this technique during the holiday season. Bring a journal or a book to read along with you to truly embrace your sunny outdoor experience.
10. Seek professional help. At the end of the day, remember to be honest with yourself. If your symptoms are escalating, seek help from your doctor. Find a physician you trust, if you have not already done so.