Usually when people think of the holidays they imagine happy celebrations. For some people, this isn’t the case. In fact, during the winter months and when facing the holidays, some people experience strong feelings of depression and anxiety.
Why? During the holidays some people face:
- Social isolation
- According to healthline.com, social isolation is one of the biggest predictors of depression, especially during the holidays
- Grief
- People often are more keenly aware of the loss of a loved one during holidays.
- Seasonal Depression
- Sometimes individuals face seasonal depression that is caused by the changing of the seasons.
So, if you or someone you know is facing sadness, anxiety, or depression this holiday season, what are some things you can do?
Our Behavioral Health Therapist, Jessica Skinner, made several recommendations below.
1. Feel your feelings.
Accepting and fully feeling your feelings is one way to work through them.
2. Open up to others.
Remember that you don’t have to face your feelings alone. As we mentioned social isolation is linked to depression. If you don’t have any close friends or family you feel comfortable opening up to, remember that we have therapists who would be happy to assist you in working through your feelings.
3. Meditate to quiet your thoughts.
Many people find meditation is a helpful practice for working through bad thoughts. One study even found that it can be helpful in relieving depression and anxiety symptoms. Click here for a beginner’s guide to meditation.
4. Start a new holiday tradition instead of focusing on what once was.
This can be particularly helpful for individuals who are facing the holidays following a loss of a loved one. Try browsing through some of these ideas for a new tradition, or talk with your friends to see if you can start a new tradition together.
5. Try light therapy to counter the grey weather.
According to the Mayo Clinic, Seasonal affective disorder (SAD) is a type of depression that typically occurs each year during fall and winter. The use of a light therapy box can offer relief.
It’s important to note that for some people light therapy may be more effective when combined with another treatment.
Before you choose a light therapy box, you might want to talk to a therapist or your healthcare provider, as they might have insight into what you should choose.
6. Make a gift.
Did you know that creativity can be therapeutic? It’s true. This holiday season, try making a gift and seeing if the act of creating helps you. Click here for a list of 70 crafty holiday gift ideas, or read more about creativity’s therapeutic uses.
7. Get moving.
There are a host of health reasons to exercise, but did you know that exercising is good for your mental health as well? It’s true! Exercise can be an effective stress reliever and it produces good endorphins.
Just read this blurb from an article by the American Psychological Association, ““The link between exercise and mood is pretty strong,” Michael Otto, PhD, a professor of psychology at Boston University says. “Usually within five minutes after moderate exercise you get a mood-enhancement effect.” Read more about exercise and mental health benefits here.
8. Get outside.
Nature can be healing! Even though it’s cold and windy, try to bundle up and spend time outside for at least a little bit each day.
9. Treat yourself.
Self-care is extremely important and should not be forgotten during the holiday season. A little self-care can go a long way. Some ways you can treat yourself are by investing in a new exercise class or equipment that you like, preparing yourself your favorite meal, buying and writing in a new journal, and more.
10. Give to someone in need.
Volunteering during the holiday season is one what you can feel a “helper’s high”! Be a part of something bigger than yourself by giving to someone in need or finding an organization you want to support and finding out how to volunteer.
Still not feeling right? Talk to us.
If you believe that it would be best for you to come in and talk to one of our personal and professional therapists, we can help you develop a personalized plan for getting through this difficult time. To make an appointment, call (800) 321-5043.
Also, feel free to share the flyer you’ll find below to help others get through the holiday season!
Resources:
Mediation 101: https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to
Mediation Study: https://www.huffingtonpost.com/entry/does-meditation-really-help-with-depression-and-anxiety_us_58cad68ee4b0ec9d29d9e4a7
Christmas tradition ideas: http://www.southernliving.com/christmas/christmas-tradition-ideas
Exercise & Health Benefits: http://www.apa.org/monitor/2011/12/exercise.aspx
Holiday Depression: https://www.healthline.com/health/depression/holidays
