7 Tips for Surviving the Holidays with Depression

The holiday season can be a difficult time for many people, but for those living with depression, it can be especially challenging. From the pressure to be happy and festive, to the stress of family gatherings and financial constraints, the holidays can exacerbate symptoms and make it difficult to enjoy the season.

But it’s important to remember that you are not alone. According to the National Institute of Mental Health, around 7% of adults in the United States experience major depression. And many of them struggle with the added challenges of the holiday season.

Research has shown that people with depression are more likely to experience seasonal affective disorder (SAD) during the winter months, when there is less sunlight and the days are shorter. In a study published in the American Journal of Psychiatry, researchers found that up to 9% of people with depression experienced SAD during the winter months, compared to only 1% of the general population.

Fortunately, there are steps you can take to manage your depression during the holiday season and make it through to the new year. Here are seven tips for surviving the holidays with depression:

Don’t try to force happiness. It’s okay to feel down during the holidays, and trying to force yourself to be happy can actually make things worse. Instead, accept your feelings and give yourself permission to feel sad or stressed.

Set realistic expectations. The holidays are often filled with expectations, from the perfect gift to the perfect meal. But these expectations can be unrealistic and lead to disappointment. Instead, try to set realistic goals and expectations for yourself and your loved ones.

Take care of yourself. The holidays can be hectic and overwhelming, so it’s important to prioritize your own self-care. Make time for exercise, healthy eating, and relaxation. And don’t be afraid to say no to events or obligations that may be too much for you.

Get enough sleep. Sleep is an important aspect of self-care, and it can be especially important during the holiday season. Lack of sleep can worsen depression symptoms, so make sure to get enough rest and establish a regular sleep routine.

Reach out for support. If you’re feeling overwhelmed, don’t hesitate to reach out to friends, family, or a mental health professional for support. They can provide a listening ear and help you navigate the challenges of the season.

Avoid alcohol and drugs. It’s common for people to turn to alcohol and drugs during the holidays as a way to cope with stress and difficult emotions. But these substances can actually worsen depression and other mental health conditions. Avoid using alcohol and drugs as a coping mechanism, and seek healthy ways to deal with stress.

Remember that the holidays don’t have to be perfect. The holidays are often portrayed as a time of joy and perfection, but the reality is that they can be messy and stressful. Try to let go of the pressure to have the perfect holiday and focus on what’s most important to you.

Overall, the key to surviving the holidays with depression is to prioritize your own well-being and take care of yourself. By following these tips and reaching out for support when needed, you can make it through the holiday season and start the new year on a positive note.