Not Feeling So Merry and Bright? Managing Depression and Stress Around the Holidays
"Merry and Bright" is a common phrase used to describe a feeling of happiness and cheer, especially around the holidays. However, many people do not experience the holiday season as the happiest time of the year. For some they actually notice symptoms of depression worsening during the holiday season. For those who are struggling or have loved ones who are struggling, it’s important to recognize signs of depression to help combat it.
Some symptoms of holiday depression include-persistent sadness or an “empty” mood, loss of interest in activities/hobbies, feelings of guilt, hopelessness or worthlessness, difficulty concentrating, low-energy, changes in sleep or appetite, irritable mood, and sometimes having thoughts about wanting to die.
These symptoms worsen during the holidays because: feelings of isolation, loneliness, and grief/loss, comparing their experiences/life to others on social media, financial stress/pressure to give, family dynamics and conflict, and seasonal weather changes.
Ways to Manage Depression and Stress During the Holidays:
Being aware and honest with your own personal triggers of depression. Explore your feelings with openness. Be kind to yourself in the process. When you can understand your personal triggers, it is easier to explore ways to help you cope with them and gain better control over those triggers.
Practice self-care and protect your peace. Create a list of activities that you used to or typically brings you a sense of joy, relaxation, and calmness. Prioritize these activities even if you don’t feel motivated to do them. Sometimes, starting these activities can lift the heaviness of depressive thoughts and feelings. Other self-care strategies include engaging in regular exercise, maintaining a healthy diet, establishing a consistent sleep schedule, relaxation techniques like meditation or yoga.
Stay connected in meaningful ways! The holidays often exacerbate feelings of isolation or loneliness due to loss of loved ones, not having the kind of companionship desired, or close connections to friends or family members. Reach out to a friend, family-member and talk about how you feel and what you need. Accept their help! Spend time with supportive family or friends in a way that brings you joy. Honor a loved one by creating a new tradition. Additionally, be careful with connecting through social media. Social media can often leave an ache of disappointment or increase feelings of loneliness as many people scroll for too long and find themselves comparing their situation/experiences/gifts/celebrations to others.
It is also important to avoid over-indulging. This can look like overspending, over-scheduling, over-eating, or relying on substances like drugs/alcohol.
a. The holidays can often highlight financial stress. Many people feel pressure to buy gifts, travel to see family, and purchase other holiday-related expenses even when they truly can’t afford them. Look at your budget and don’t go overboard. It is okay to set realistic goals and stick with them when it comes to gift giving. Remember, gift giving is typically about showing someone that you care about them. There are many ways you can show this without putting yourself in a bad situation financially.b. Overscheduling- Give yourself permission to rest and relax. It is okay to set boundaries and be selective about activities that you participate in. Practice saying “no” to avoid overcommitting. This will allow yourself to enjoy the season more without sacrificing your peace and well-being. Maintain routines that are helpful for you.
Shorter days, colder weather can intensify challenges. Some possible home remedies to help boost your mood are going on a daily brisk walk, utilizing an artificial sun lamp, exploring a new winter hobby, or taking nutritional supplements like Vitamin D.
As the holiday season unfolds, remember that it’s okay if your experience doesn’t match feeling merry and bright. Your feelings make you human and you are not alone in how you feel. Take things one day at a time and give yourself permission to heal. If you’re struggling or simply need someone to talk to, A Link in Healing Counseling is here to help by providing a safe, compassionate space to work through the emotions that the holiday season can bring and support your journey toward healing and balance. With kindness toward yourself, patience in the process, brighter days will come.
Please give me a call at 248-800-8848, send an email at amy@linkinhealing.com to schedule an appointment.
If you or someone you know is in crisis, please contact 911 or go to your nearest emergency room.