For many people, the holidays are anything but cheery. Rates of depression tend to rise around the holiday season, especially for those already struggling with the loss of loved ones or family conflict. Cold weather and early sunsets during this time of year can make feelings of depression even more overwhelming. If you know you’re prone to depression during the holidays, there are steps you can take to manage it. Here are seven strategies to handle depression and boost your mood this holiday season.
1. Manage Expectations
One of the biggest challenges during the holiday season is the weight of social expectations. Parties and family gatherings can quickly become overwhelming when you’re struggling with depression. Alternatively, you might fifeelad or left out if you don’t have events to attend.
As the season ramps up, it’s important to manage expectations, or yourself and others. Talk to family and friends and set boundaries around social events. For example, if attending a large party feels too overwhelming, schedule one-on-one time with friends instead. If you anticipate struggling with loneliness on a specific holiday, try to plan an activity to boost your mood. This could be as simple as a video call with a loved one in another state or treating yourself to a nice meal.
2. Reach Out to Your Support System
Depression can feel very isolating. ToYou’lleed to reach out to your support system to break out of the funkKeep in mind that there are people who love and care about you, even if it doesn’t always feel like it.
Let a trusted friend or family member know that you’re struggling. While you might feel like a burden during the holidays when everyone seems busy, know you’re not. Most people are happy to support a loved one during a tough time, even if it’s been a while since you’ve talked. Not only will your support system help you feel less alone, but it will also help you get out of the house to try new things.
3. Seek Professional Help When Necessary
Some cases of depression require more help than friends and family can provide, and that’s okay. If your symptoms worsen or interfere with your ability to complete basic everyday tasks, it’s time to talk to a professional. A therapist or mental health rehab center can help you get back on track.
Mental health professionals provide an empathetic and understanding ear when you need it most. They’ll also teach you coping strategies to manage your depression during difficult times, like the holidays. They may even prescribe medication to help you feel better and keep symptoms under control.
4. Take Care of Your Health
When depression strikes, healthy habits often fall by the wayside. One of the best ways to combat this is by being proactive about your physical health. Make sure to get at least eight hours of sleep every night. Try to maintain a consistent bedtime and wake-up time, even on the weekends.
You’ll also need to pay attention to what yoyou eat and drink. Aim to eat a balanced diet with plenty of fruits and vegetables. The nutrients in healthy food will give you more energy and help you stave off depression. Try to avoid drinking alcohol, as it can make depression symptoms worse. Instead, focus on drinking plenty of water throughout the day to stay hydrated.
5. Get Outside During the Day
If you stay inside all day, you’re likely not getting enough sunlight or vitamin D, which can negatively affect your mood. To prevent this, aim to get outside at least once eadailyeven in cold weather. Invest in a durable winter coat and boots so you have no excuse to skip your daily excursion.
JuWalkingo a local coffee shop and back can be a huge mood boost. However, this strategy wiisarticularly effective when paired with exercise. Running or biking outside will give you a nice boost of endorphins to combat any depression you may be feeling. If you rest can’t get outside, look up indoor workouts and consider investing in a lilightboxr sun lamp.
6. Focus on Low-Stress Hobbies
When feelings of sadness overwhelm, having a few low-stress hobbies you can turn to. This could be as simple as reading a book or as involved as starting a new craft project. You could even participate in group hobbies like sports leagues or volunteering, which will help you meet new people.
Having these hobbies will give you something to take your mind off your depression when it gets too overwhelming. These hobbies must be ones you truly enjoy and are motivated to do. This will make it easier to participate in them, even on low-energy days.
7. Schedule Downtime for Self-Care
When you’re feeling depressed, you might run out of energy more quickly than normal. Schedule downtime throughout the holiday season to give yourself time to recover. This is particularly important if yyou staywith family or have a full social calendar this holiday season.
During your downtime, enjoy simple, relaxing activities to regulate your nervous system. This could include taking a relaxing bath or shower, listening to music, or meditating, for example. Self-care looks different for everyone, so choose activities that specifically appeal to you and meet your needs.
Final Thoughts
If you struggle with depression during the holiday season, it’s important to remember that you’re not alone. Unfortunately, depression is common during this time of year, but there are brighter days ahead. Don’t hesitate to seek help from a professional or your support system when symptoms become overwhelming. Some people care about you who are willing to offer their support.