How To Handle Depression During The Holidays
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According to the American Psychiatric Association, two in five Americans (41%) experience more stress between November and January. For some people, the holidays can bring more than stress, including sadness, anxiety, and depression. From troubled family relationships to financial insecurity, the holidays might present numerous sources of emotional distress. However, there are strategies that may help mitigate stress, loneliness, and depression during the holidays. Keep reading to learn about depression, seasonal affective disorder, the holiday blues, and strategies to protect your mental health during the holidays.
Depression definition
Before exploring ways to address depression during the holidays, it may help to consider the definition of depression. While some people might describe what they experience as depression during the holidays, clinical depression is a specific disorder and has a set of criteria that must be met for a person to be diagnosed.
The APA defines depression as follows: “A negative affective state, ranging from unhappiness and discontent to an extreme feeling of sadness, pessimism, and despondency, that interferes with daily life.” According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR), to be diagnosed with major depressive disorder, a person must meet at least five clinical criteria, with at least one of the symptoms being depressed mood or loss of interest or pleasure. Symptoms typically have to persist for at least two weeks in order for a person to receive a diagnosis of depression.
Seasonal affective disorder
Some people may experience a specific type of depression called seasonal affective disorder, which some people may refer to as “seasonal depression.” In the DSM-5-TR, this is categorized as “major depressive disorder with seasonal pattern.” According to the American Psychiatric Association, seasonal affective disorder affects approximately 5% of adults in the United States. People living with seasonal affective disorder typically experience symptoms in the fall and winter months, when there tends to be less sunlight in the United States.
Holiday blues
People who don’t meet the criteria for major depressive disorder, with or without a seasonal pattern, may still experience emotional lows during the holidays. Some people may refer to this experience as “depression” or the “holiday blues.” This isn’t a clinical diagnosis provided by a mental health professional, but it can still have a major impact on a person’s experience of the holidays. The holiday season can lead to intense loneliness for some people, as they may feel isolated if they have no one to spend time with during this time. This may be exacerbated by financial stress and conflict with certain family members during the holidays.
Tips to care for mental health and reduce stress during the holidays
Regardless of the reason for holiday depression, there are steps that most people can take to protect their mental well-being during this time of year. The following tips may help people reduce stress and other symptoms of the holiday blues.
Set boundaries for your mental health
For many people, the holidays may come with expectations from others. Certain friends or family members may pressure them to attend multiple events and/or contribute food or other resources during the holidays. When it comes to navigating expectations, individuals may find it helpful to set boundaries. For example, if a person can only make it to one family event, they might benefit from establishing that expectation weeks in advance. Also, if someone cannot be around certain people for their own mental health, turning down an invitation as early as possible may help to establish boundaries and prevent unnecessary pressure to attend.
Prioritize self-care
Perhaps another way to protect one’s mental health during the holidays is to focus on self-care. An effective self-care plan can be tailored to the needs of each person but may include components that protect physical and emotional health. For people who tend to experience the holiday blues, it may be helpful to plan ahead for slightly more exercise than normal. According to Harvard Medical School, research shows that exercise leads to the release of endorphins, which are often referred to as “feel-good hormones” that enhance mood.
By scheduling more exercise for the holiday period, people who tend to experience low mood during the holidays may be more likely to get the necessary endorphins to boost their mood. Also, exercise may help to improve sleep patterns for those who have trouble sleeping during the holidays, which may reduce stress levels.
In addition to caring for physical health, self-care often involves caring for one’s mind. Some people may choose to achieve this through preventative measures, limiting time around people or places that negatively affect their mental health. Secondly, individuals may find that some type of meditation can help them care for their mental health during the holidays. Meditation doesn’t have to involve long, elaborate sessions. In some cases, just 5 to 10 minutes per day of mindfulness may help individuals identify negative thoughts before they take over and shape one’s mood for the day.
Plan time with supportive people
For some people, the holidays may be a time of loneliness due to having lost loved ones. Others might be estranged from their loved ones as a result of conflict. During this crucial time, it may help to schedule time with people who are supportive and nurturing. Supportive conversations can make a significant difference for those feeling depressed during this time of year. In addition to spending time with friends on days without family plans, some people may benefit from scheduling time with a friend after a family event, specifically if they are concerned about potential arguments with family. This strategy can provide a valid reason to leave events early when arguments arise. Close friends can serve as a buffer and help meet a person’s social needs during a challenging holiday season.
How a mental health professional can help with depression during the holidays
In addition to implementing strategies to prepare for the holiday season, people who tend to experience depression during the holidays may benefit from speaking with a licensed mental health professional. A therapist may be able to offer individuals personalized strategies to navigate complicated family situations and protect their mental health. For those who experience clinical depression or seasonal affective disorder, a licensed therapist can provide evidence-based treatments, such as cognitive-behavioral therapy (CBT), possibly in conjunction with medication if necessary.
Online therapy to protect your mental health during the holidays
Some people may find it difficult to attend in-person therapy sessions during the busy holiday season. Others may find it difficult to leave home if they’re experiencing symptoms of depression. In these cases, there is still help available through online therapy. With BetterHelp, anyone can connect with a therapist from home through audio, video, or live chat. Individuals can also reach out to their therapist via in-app messaging, and their therapist will get back to them as soon as possible. People who are experiencing holiday depression might find this feature helpful on days or nights when they experience stress, anxiety, or loneliness.
Aside from providing various modes of communication, online therapy has been shown to be effective in numerous peer-reviewed studies. In one systematic review and meta-analysis, researchers looked at 17 studies and found that online cognitive-behavioral therapy (CBT) was more effective than in-person CBT for symptoms of depression.
Takeaway
What is seasonal affective disorder?
Seasonal affective disorder is known as “major depressive disorder with seasonal pattern” in the DSM-5-TR. This disorder typically causes depression symptoms during seasons with limited sunlight.
How do you handle depression during the holidays?
For those who experience depression during the holidays, numerous strategies may help make the holidays more manageable. Self-care strategies that focus on the mind and body may improve mood, and time with one’s support system could help relieve holiday loneliness. People who experience symptoms of clinical depression for more than two weeks might consider reaching out to a mental health professional for evidence-based treatment.
What can you do to relieve holiday-related stress?
To reduce holiday-related stress, it may help to plan and establish boundaries at the beginning of the holiday season. This strategy may help people avoid taking on too much due to pressure from friends or family. Individuals may also benefit from discussing gift giving months before the holidays to avoid financial pressure.
How to avoid post-holiday depression?
Feeling sad during or after the holidays is not uncommon. If you’re prone to the winter blues, there may be some things you can do to lessen their impact. For example, if you’re an introvert, you may want to limit social gatherings during the holidays to avoid burnout. You can also talk to a trusted friend or family member about how you’re feeling.
How long do holiday blues last?
For many individuals, the holiday blues last for a few days or a week. If your symptoms persist beyond two weeks, it could be an indication of a mental illness like a mood disorder.
Why do I get the Christmas blues?
There could be many reasons for the holiday blues, including the pressure of holiday get-togethers, unhealthy family dynamics, or financial strain, for example. If you have persistent mood changes or feelings of sadness that last longer than two weeks, you may benefit from seeking support from a mental health professional.
What are common triggers for depression?
There are numerous possible risk factors and triggers for depression. Some of these may include adverse childhood experiences, substance misuse, a chronic illness, trauma, or prolonged isolation, for example. For some people, depressive symptoms may follow a recurrent seasonal pattern, which could be triggered by changes to the seasons in early spring or late fall.
How to motivate yourself out of depression?
Depending on the severity of your symptoms, you may be able to apply some self-care strategies to cope with depression. This might include eating a balanced diet, exercising regularly, and spending time with friends and family. The National Alliance on Mental Illness (NAMI) points out that family members can be a significant source of support for people experiencing symptoms of depression during the holidays. People with severe depression may require mental health services to treat the underlying causes of depression.
Why do people struggle psychologically with the holidays?
There could be many reasons people report feeling anxious or depressed during the holidays. Some people may miss loved ones from the past who are no longer with them, for example. Others may experience holiday stress, unplanned weight gain, or a disruption in routine that triggers symptoms.
What is psychotherapy for seasonal depression?
There are different types of seasonal affective disorder (SAD), including summer pattern SAD and winter pattern SAD. Both types can benefit from psychotherapy (also known as talk therapy), particularly cognitive behavioral therapy (CBT).
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