According to the American Psychiatric Association, 41% of Americans feel more stressed between November and January. For some, the holidays bring more than just stress; they can trigger sadness, anxiety, or even depression. Things like family problems or money worries can make the holidays tough emotionally. But there are ways to handle this stress, loneliness, and depression during the holidays. Let’s talk about what depression is, seasonal affective disorder, the holiday blues, and how to keep your mind healthy this time of year.
What is depression?
Before we get into dealing with holiday blues, it’s good to understand what depression really means. While many people say they feel depressed during the holidays, clinical depression is a real medical condition with specific rules for diagnosis.
The American Psychiatric Association says depression is a bad emotional state, from just being unhappy to feeling extreme sadness, hopelessness, and despair, which messes with daily life. To be diagnosed with major depressive disorder, according to the DSM-5-TR, someone needs to have at least five specific symptoms for at least two weeks, including a sad mood or losing interest in things they once enjoyed.
Seasonal Affective Disorder
Some people get a specific kind of depression called seasonal affective disorder, or seasonal depression. The DSM-5-TR calls it major depressive disorder with seasonal pattern. About 5% of adults in the U.S. get seasonal affective disorder, usually in the fall and winter when there’s less sunlight.
Holiday Blues
Even if someone doesn’t have clinical depression, they can still feel down during the holidays. People might call this depression or the holiday blues. It’s not an official diagnosis, but it can still really affect how someone experiences the season. The holidays can make some people feel really lonely, especially if they don’t have anyone to spend time with. Money worries and family arguments can make this feeling even worse.
Tips for taking care of your mind and reducing stress during the holidays
No matter why you might feel down during the holidays, there are things most people can do to protect their mental well-being. Here are some tips to help with stress and the holiday blues.
Set boundaries for your mental health
Often, the holidays come with expectations from others. Friends or family might try to get you to go to lots of events or contribute food and other things. It can help to set boundaries for these expectations. For example, if you can only go to one family event, tell people early on. Also, if being around certain people is bad for your mental health, saying no to an invitation as soon as possible can help avoid unnecessary pressure.
Make self-care a priority
Another way to Handle Depression During The Holidays is to focus on self-care. Good self-care looks different for everyone, but it should cover both your body and your emotions. If you tend to get the holiday blues, try planning a little more exercise than usual. Harvard Medical School says that exercise releases endorphins, which are feel-good hormones that lift your mood.
By planning more exercise over the holidays, you’re more likely to get those mood-boosting endorphins. Also, exercise can help you sleep better, which can lower stress if you have trouble sleeping during the holidays.
Besides taking care of your body, self-care also means taking care of your mind. Some people do this by avoiding people or places that make them feel bad. Another idea is meditation. It doesn’t have to be long, fancy sessions. Even 5 to 10 minutes of mindfulness a day can help you catch negative thoughts before they take over and ruin your mood.
Plan time with supportive people
For some, the holidays are lonely because they’ve lost loved ones. Others might be estranged from family after arguments. During this tough time, it helps to spend time with people who are supportive and caring. Good conversations can make a big difference if you’re feeling down. Besides seeing friends on days you don’t have family plans, you might want to schedule time with a friend after a family event, especially if you’re worried about potential arguments. This can give you a good reason to leave early if things get heated. Close friends can offer support and help you feel less alone during a challenging holiday season.
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How a mental health professional can Help Handle Depression During The Holidays
Besides using these coping strategies, if you often feel depressed during the holidays, talking to a licensed mental health professional can be helpful. A therapist can offer personalized advice for handling tricky family situations and protecting your mental health. If you have clinical depression or seasonal affective disorder, a therapist can provide proven treatments like cognitive-behavioral therapy (CBT), possibly along with medicine if needed.
Online therapy for your holiday mental health
Some people find it hard to go to in-person therapy during the busy holiday season. Others might struggle to leave home if they’re feeling depressed. But help is still available through online therapy. With ShroomHomies, you can connect with a therapist from home using audio, video, or live chat. You can also message your therapist in the app, and they’ll get back to you as soon as they can. This feature can be really helpful for people with holiday depression on days or nights when stress, anxiety, or loneliness hit hard.
Besides offering different ways to communicate, online therapy has been shown to work well in many studies. In one big review, researchers looked at 17 studies and found that online cognitive-behavioral therapy (CBT) was actually more effective than in-person CBT for depression symptoms.
Bottom line On How To Handle Depression During The Holidays
Feeling depressed during the holidays is pretty common for many reasons. Some people might have lost loved ones, making the holidays feel very lonely. If you tend to feel depressed or have other mental health issues during this time, try practicing self-care and leaning on your support system. Talking to a licensed counselor, either in person or online, is another option. An online therapist can often help you make a plan to deal with the holiday blues and boost your mental health before the season starts.