The Most Wonderful Time of the Year? Coping with Holiday Stress and Depression
With the holiday season now upon us, we brace ourselves for the barrage of images we see in the media of families in matching pajamas or a perfectly prepared meal on the table. Children gathered, perfectly poised around the fireplace, and just about everything looking calm and bright. You look at these images and think to yourself, wouldn’t this be nice?
Some of us feel excitement for the holidays and others, a great deal of stress. It’s likely that you might be experiencing both. For those prone to stress or mental illness, the holiday season can be the most challenging time of the year. According to the National Alliance for Mental Illness, 64% of those with mental illness have worsening symptoms during the holidays.
What makes us feel so blue? For some, it’s the stress of holiday shopping, requiring you to tap into your financial and time resources, and both of these might be scarce. For those who have experienced loss, the holidays can be a time of grieving, a painful reminder of those absent from our table. And let us not forget that the holidays come to us during a time when the weather gets colder and the days get shorter. We see a rise in seasonal affective disorder during this time, which can dampen our holiday spirit. Lastly, it is a time of togetherness, and this can especially sting for those feeling lonely or lacking social support.
If you experience heightened stress or emotional turbulence, here are some tips that might help boost your holiday spirit:
Small acts of kindness and giving
This does not have to be a grand donation or gesture, but even as small as dropping $5 in the Salvation Army kettle or dropping off a pair of gloves or a hat to your local clothing drive. Altruism is positively correlated with a subjective sense of well-being, meaning that acts of kindness and giving actually improve your mood.
Keep your expectations realistic
Aim for what you can realistically achieve this holiday season and protect your peace by knowing your limits. If you can’t host Thanksgiving dinner, find out who can and bring your favorite side dish. Keep a realistic shopping budget for gifting to family and friends. Volunteer only to the extent that you are able and practice the art of saying “no” when you cannot do more.
Maintain your health and routine
Proper sleep, diet, and exercise will give you not only the physical stamina that you need, but the mental and emotional energy as well. Try to find pockets of time to get outside in the sun when your schedule allows.
Rely on your social support
Connect with loved ones to let them know what you’re struggling with and what your needs are. Humans are innately social beings and we are not intended to cope with our emotional hardships alone. If you are mourning a loss, struggling with depression, overcome with anxiety, or stressed about money or time, talk to someone. This will help you feel less isolated and more supported.
Get professional help when you need it
Counseling support is available to you and your loved ones. For a mental health crisis, you can call or text 988. For non-emergency support, call your primary care physician for a referral, or use a therapist finder feature such as the one on the Psychology Today website (psychologytoday.com/us/therapists/). There are also plenty of online counseling platforms you can try, such as Talkspace or BetterHelp.
Remember through this time of hardship that you are not alone. Many can relate to your struggles and there are people waiting and ready to support you. With self-care and compassion for others, you can find joy this holiday season.