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What You Need to Know about Depression around the Holidays (And What to Do about It)

It’s the brightest, cheeriest, most wonderful time of the year, right? Well, not for everyone. In fact, many people who suffer from depression only experience symptoms during the winter months, and for others, the holiday season worsens existing symptoms and makes depression even more challenging to cope with.

Whether you’ve lost a family member, are feeling isolated, or experience seasonal depression due to the cold weather and lack of sunlight, there are a number of reasons why you might feel sad or depressed during the holiday season. If this sounds like you, know that there are also plenty of things you can do to help alleviate and cope with symptoms of depression.

Holiday Depression: Why It Happens

Although depression is a condition that may present symptoms throughout the year, many people suffer from seasonal depression that only occurs or worsens during the winter months. In particular, the holiday season can be a trigger for depression for these reasons:

  • Unrealistic expectations. Perhaps you’re putting too much pressure on the holidays and have an idealistic picture of what yours should look like. Embrace the idea that your holiday doesn’t have to conform to the perfect pictures on TV, in movies, or even what you see on social media (maybe especially what is posted on social media).
  • Stress overload. Saying that the holiday season is stressful is generally an understatement. With shopping, meal preparation, events and traveling, it’s no wonder you might be feeling overwhelmed and maxed out. Take a moment to breathe, relax, and remember that your own self-care is still important, even amidst all the hustle and bustle of the holidays. Strive to reduce sugar and alcohol consumption which can create metabolic stress. 
  • Tight finances. For many people, the added financial stress of the holidays can be a source of depression and anxiety. Don’t dig yourself into a financial hole that you won’t be able to climb out of for the sake of trying to make your holiday bigger and brighter.
  • Seasonal affective disorder. Those who suffer from seasonal affective disorder (SAD) tend to notice signs of depression as the days get darker, shorter and colder with the winter weather pattern. Although it is possible to experience SAD at the onset of summer, this type of seasonal depression is much less common (National Institute of Mental Health).

Tips for Alleviating Seasonal Depression

When seasonal depression hits, you have many more options than just to simply ride it out. If you’ve got a case of the winter blues, try these tips for alleviating depression:

  • Brighten up your living space. With the sun in hiding for a couple months, seasonal depression can be brought on by a lack of sunlight. To counteract this, add extra lights in your bedroom, swap out dark, heavy curtains for lighter, more translucent ones, or even paint your walls a brighter, cheerier color.
  • Spend time outside. With the cold winter weather, it’s tempting to hibernate indoors, but this can worsen symptoms of depression. Bundle up and head outside for some fresh air, natural daylight, and interaction with others. Still not convinced? A study published in Proceedings of the National Academy of Sciences found that one 90-minute walk in nature decreases negative thoughts, as well as decreasing the activity in the part of the brain that has been linked with social withdrawal and feelings of depression.
  • Get up and moving. Even when you’re not feeling particularly motivated, getting regular exercise can improve your mood and boost your spirits. Exercise reduces blood pressure, increases energy levels, and triggers the release of the “happy” hormone, serotonin (Psychology Today).
  • See your doctor. If feelings of sadness and isolation persist or if you’re experiencing thoughts of suicide, adjusting any chemical imbalances can be of great help. Don’t allow outdated mis-perceptions regarding depression keep you from asking for help.

If you’re feeling depressed around the holidays, you’re not alone. Despite all the cheery holiday music, advertisements, and social media posts, lots of people don’t feel so merry and bright on the inside. Know that there are things you can do to help you feel better if the holidays are a difficult time, and when in doubt, consult your doctor for professional advice.