Season of Holiday Depression and How to Overcome.

It is Christmas week, the season of joy… right? Well, not for everyone. According to the National Alliance of Mental Illness, they report that,

“ that approximately 24% of people with a diagnosed mental illness find that the holidays make their condition “a lot” worse and 40% “somewhat” worse… ‘For many people the holiday season is not always the most wonderful time of the year’ said NAMI medical director Ken Duckworth. “What the survey shows is a tremendous need for people to reach out and watch out for each other in keeping with the spirit of the season.”

‘The holiday season beams a spotlight on everything that is difficult about living with depression,” said a Massachusetts woman who responded to the survey. “The pressure to be joyful and social is tenfold.”

The Reasons for Holiday Blues?

This additional load of anxiety and depression has been dubbed as the “Holiday Blues” or a case of “Holiday Depression.” Though what are the reasons for this? Many believe that the correlation can be boiled down to four main points:

1. Feelings of inadequacy

People love to show off their holidays through social media, either it is showing massive Christmas gatherings or people gifting other luxurious items like cars and Rolex watches. Some that see this can start to produce these feelings by tricking themselves thinking that what they see is the expectation and “falling short” only being able to spend a few hundred for gifts. This is especially true for those who may have lost their job or fallen under financial hardship. Such feelings can be compounded by struggles with social anxiety, which often is heightened during the holidays.

2. Loneliness

Those who have few friends or family members may become particularly aware of their solitude over the season when many are enjoying time with their loved ones. This is especially true this season due to Covid.

3. Grief

For many people, the holidays can magnify the grief of a loved one who may have recently passed away. Grief typically follows the death of a loved one, it can also occur as a result of a romantic collapse, divorce, or other familial dysfunction.

4. Stress and pressure

The holiday blues may accompany the season’s substantial anxiety and stress for some. For example, someone may need to remember to buy several gifts, organize parties, and decorate, among other things. The burden of this commitment can make you feel weary and despondent. If a client is having money problems, this predicament becomes even more stressful.

How to Address and Overcome Holiday Depression?

Though even with the possible causes highlighted, how should one deal with Holiday Blues? According to Healthline, these are the nine steps people can take to reduce their depressions during the “happiest time of the year”:

Limit alcohol – Limit your alcohol intake, and try not to keep it readily available around your house. If you’re attending a party and you know alcohol will be accessible, limit yourself to one or two drinks. Drinking to excess can affect your mood and amplify any negative feelings that you may have. Not to mention intoxication can lead to even worse travesties such as what can happen while driving while under the influence.
Get enough rest — Try to go to bed at the same time every night. Being well-rested might help you feel more positive and ready to face the day. It’s important to remember that adults should get 7-9 hours of sleep each night.
Learn to say “no” — Overscheduling and neglecting to carve out time for yourself may result in emotional breakdowns. Learn to say “no” and stick to your guns when making a decision.
Be open to new traditions – You may have an image of what you think the holiday should consist of, and this may not be what’s actually happening. Instead of holding on to what the holiday should have been, allow new traditions to unfold.
Get support when mourning a loved one or facing any kind of hardship. The holidays can be especially tough. Although it can be tempting to isolate yourself and grieve, it can be beneficial to spend time with your friends and family. They can support you through this difficult time. Never be afraid to reach out and talk to someone
Spend time with your loved ones — Rather than spending the holidays alone at home, invite your friends and family for a dinner party at your home — THE MORE THE MERRIER. You can spruce up your home with vibrant décor and welcoming floral arrangements.
Exercise regularly – Plug in your headphones and pop out for a walk around the block a couple of times a day or head over to the gym for a moderate session of lifting weights. Exercise is proven to release endorphins, chemicals that increase feelings of joy.
Do something fun to get over a recent breakup – It can be difficult to be alone when you’re nursing an aching heart. Instead of sitting at home, fill up your calendar with activities.
Avoid overeating – Before heading out to social events, fill up on veggies. You can even fill up a small sandwich bag and snack in the car. Holiday outings can often lead to overeating, which can affect your mood and overall well-being.

Though these are the ones that Healthline suggests, I want to highlight one more. This one will not only help you during the holiday season but all year round; reducing social media consumption. According to Harvard,

“Beyond sheer volume, social media interactions are qualitatively different from in-person meetings. For one thing, social media platforms have developed easy opportunities for viewers to react to content, resulting in objective feedback metrics for the content creator. Because the denominator is essentially infinite, no matter how many likes a post gets, the numerator may not feel like enough. Feeling insufficient, not liked enough, judged by others, or excluded from an “in-group” takes a heavy toll on mental health.”