5 Tips for Managing Depression Over the Holidays

Preparing for the holidays is an anxious time for millions, filled with having to make many plans, organizing a guest list, getting meals prepared in enough time, and getting ready for travel to see family; there’s a lot to navigate every year. It affects everyone in a variety of ways, and for many, this time of year is also filled with a mix of negative emotions and dread. In many cases, this comes in the form of holiday depression. 

Mental illnesses are often harder to detect than many medical conditions, and for the 21 million adults living in America trying to deal with major depressive episodes, it can be a hard problem to get through. Dealing with these issues around the time of year when everyone is supposed to be happy can make it especially hard to cope. There are ways to get through this time of year for those struggling, and we’re here to help. 

Edward Macias,PMHNP-BC, and his dedicated staff at Blue Mountain Psychiatry are here to treat a range of mental health challenges, including holiday depression.

Causes of depression over the holidays

During the holidays, the everyday struggles are magnified because there is a massive amount of stress associated with otherwise routine activities. There are several triggers involved in holiday depression, including:

Burnout

If you’re organizing events, cooking schedules, and otherwise putting and keeping things together, burnout can be a big problem that affects how well you function and how you feel about yourself if you don’t live up to everyone’s expectations.

Loss or separation

If there has been a loss in the family or you’ve recently separated from someone in a relationship, that colors your whole perception of events.

Loneliness

Millions of people find themselves alone during the holidays, whether through personal loss or a lack of close family and friends.

Social anxiety

This can be especially stressful if social gatherings bother every other part of the year. Also, if you have family visiting this time of year, which causes stress due to conflicts, it can worsen these problems.

Seasonal depression

Also known as seasonal affective disorder, this is a condition that sets in during the winter, when holiday gatherings are at their peak.

Signs of depression

Any or all of the causes mentioned above can cause you to exhibit a range of symptoms associated with depression, such as insomnia, heavy drinking, headaches, and overeating. Even the anticipation of the stresses of the holidays can lead to feelings of hopelessness and despair, thoughts of self-harm, loss of interest in things you enjoy, and a constant feeling of anxiety.

Ways to cope

Here are some things you can do to relieve the pressures of the holidays and reduce your symptoms:

1. Learn to say no

One of the most important things you can do for yourself is to know your limits and avoid pushing past them when stress comes your way. Don’t take on all the responsibilities, and when you decide not to do something, stand by it.

2. Learn to seek support when you need it

Everyone needs help coping from time to time, so if the stress of things is too much, get help from trusted friends and loved ones to get through.

3. Avoid spending the holiday alone

Similar to the previous point, isolation can make things so much worse during this time of year, and finding friends and family to spend it with can make you feel a lot better.

4. Take time to do something you enjoy

To reduce the stress and other problems the holidays can bring, find the time to do things you enjoy to help keep yourself in good spirits.

5. Don’t overindulge

The holidays are already a time when many of us eat and drink more than we should, so avoid using those activities as a way to escape the things that stress you out.

Holiday depression is a reality for many people, but if you contact Edward Macias, PMHNP-BC, and Blue Mountain Psychiatry, we can find a solution together.