7 Tips for Overcoming Depression During the Holidays

For most people, the holidays are a time of happiness that are spent with family and friends. As

the holidays approach, we are preparing for family dinners, gift exchanges, parties, and

celebrations! Typically, this is a time of joy. But, for some people, seasonal changes and the

holidays bring feelings of sorrow, increased grief and loss, loneliness, and depression. Whether

there has been the loss of a loved one, children grown and out of the home, geographical

distances, strained family relationships, or financial stress, there are ways to help avoid

depression during the holidays.

Here are a few tips and ideas of how to get the most out of the holidays:

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Tip #1: Plan Ahead

Before the holidays arrive, spend some time in the coming months to figure out what you are going to do for the holidays. Being purposeful can be very beneficial. In other words, begin in August of each year to decide what your holiday plans are. Are you going to spend time with family? Are you going to treat yourself to a spa day? Determining, ahead of time, what your holiday plans are can significantly reduce your chances of dealing with depression. Additionally, the holidays can be a great financial burden for some people. Saving money ahead of time (beginning in January) can significantly reduce the financial impact that you may experience during the holidays. Planning to save at little as $20 per month can make a big difference. Setting a budget, and sticking to you, can also decrease depression that comes along with financial burdens.

Tip #2: Volunteer

Serving others in the community can be a great way to not only give back, but also to feel good about oneself. Volunteering for local homeless shelters, treatment centers, soup kitchens, animal shelters, children’s homes, etc. is a great way to spread and receive holiday cheer!

Tip #3: Take Care of Yourself

Self-care is one of the most important components in dealing with depression. Self-care involves getting enough sleep each night, eating balanced meals daily, exercising, spending time with healthy friends, spending healthy time alone, doing something nice for yourself (treat yourself to a movie, a makeover, a bike ride, etc.), finding a new hobby, taking a candlelit bubble bath, learning to say no to obligations,

when necessary. All of these, and more, are healthy ways to take care of yourself, therefore reducing stress and depression.

Tip #4: Take Time to Grieve

If you have lost someone who was special in your life, it is likely you are dealing with grief issues. Grief has a way of disguising itself as other emotions: depression, anger, anxiety, etc. It’s important to recognize how the loss of a loved one has impacted you emotionally and psychologically. Additionally, allowing yourself to grieve is healthy and necessary in order to adequately process through your emotions. If you need to seek grief counseling, do so. Keep in mind that the death of a loved one is not the only reason people grieve. Other losses that can create feelings of grief include: divorce/separation, moving, foreclosure, becoming an empty- nester, loss of a job, break-up of an intimate relationship or friendship, discontinuing use of drugs or alcohol, etc.

Tip #5: Take a Trip

Seasonal depression often happens when the warm months turn into the cold and rainy ones. Seasonal affective disorder is characterized as

depression that begins in the Fall and Winter months and ending in the warmer months.

Traveling to places with warmer climates can help decrease depression symptoms and improve overall mood.

Tip #6: Avoid Toxic Family Members

Usually, most people look forward to spending time with family during the holidays, however, strained or toxic relationships with family members can increase feelings of anxiety and depression. In order to have an enjoyable holiday season, one may have to decide not to attend a family dinner, in order to avoid

unnecessary conflict. Limiting time with family can also be helpful. If obligation to attend family gatherings, despite issues, is a key factor, preparing healthy responses to negative comments and conflicts can significantly reduce conflict, subsequently reducing the emotional strain experienced. Additionally, dealing with family conflict before the holidays can make these gathering more enjoyable.

Tip #7: Seek Professional Help

If depression is persistent and increases during the holiday

season, seeking professional help to deal with underlying issues can be one of the most effective ways of regaining happiness. There are certified and qualified helping professionals, from therapists, to psychiatrists, that are trained to help with depression

and any other emotional needs.

Depression is categorized as a mood disorder with symptoms that include a sad mood, low

energy, sleep disturbances, changes in appetite, changes in weight, decreased motivation, lack of

interest in hobbies and activities, social isolation, low self-esteem, guilt, worthlessness,

hopelessness, and in extreme cases, suicidal thoughts. Depression, for most people, doesn’t just

“go away”. Understanding these symptoms can increase the likelihood of overcoming depression

and living your best life.

#health #depression #holidays #counseling #education

Lavonda L. Sweeney, MA, LPCA