I love Christmas. I love the decorations and the baking, seeing friends and family, the presents and the Christmas songs. But this time of year isn't easy. The short, dark days can trigger seasonal affective disorder (SAD), the lack of structure and potential loneliness from being away from school can be difficult for those with depression, the planning and busyness can exacerbate general anxiety, and all the social interaction at Christmas can be hell for those with social anxiety. All is not hopeless, though! There are steps you can take to promote your mental well-being and cope with your symptoms.

If you experience these symptoms and have the ability to see a doctor, I highly recommend that you do so. Coping skills are extremely helpful, but they are no substitute for professional medical help.

Depression

Major depressive disorder is one of the most common mood disorders, affecting 6.7% of the adult population in the US. While its cause is unknown, brain chemistry and genetics are believed to be involved. It is diagnosable after at least two weeks of persistent symptoms which may include low mood, pessimism, irritability, loss of interest in once enjoyable activities, fatigue, restlessness, and thoughts of death or suicide.

While depression should be treated by a medical professional, there are many things you can do on your own to cope with symptoms. The most important thing is to just take care of yourself - sleep well, eat healthy, get regular exercise, and try to socialize often. Practice self-love, giving yourself allowances and setting realistic goals. Additionally, develop a set of self-care practices such as journaling, meditation, lighting candles, listening to calming music, or spending time with a pet. Everyone has different things that work for them, so do research and test out coping skills to find what's best for you.

If you're going to be around people who aren't good for you this Christmas, prepare excuses to limit exposure to them ahead of time. Take the dog on walks, visit friends, offer to babysit, say you have homework. If it isn't possible to avoid them, work on building up walls and don't feel bad about zoning out to protect yourself. Your health, happiness, and safety are paramount. Focus on the good.

For more information on major depression: Mayo Clinic, NIMH

Seasonal Affective Disorder

SAD is a subset of major depression that appears and ends in time with certain seasons. While it can occur at any time of the year, it most commonly begins in the fall and goes into winter, typically ending when the weather gets sunny again. Though the exact cause of SAD is unknown, it may have something to do with a disruption of your circadian rhythm (biological clock) or changes in certain neurotransmitters (brain chemicals) tied to mood. Symptoms may include such things as irritability, tiredness, hypersensitivity, oversleeping, appetite changes, and weight gain. As a subtype of depression, sufferers may also experience depressive symptoms.

There are several proven ways to combat SAD. One of the best ways is to make your environment brighter, especially with natural sunlight. Open your blinds, sit near windows, and just go outside, even on cloudy days. Even a little sunlight can help alleviate symptoms. It is also helpful to exercise, eat healthy, get enough rest, and make a conscious effort to socialize.

For more information on SAD: Mayo Clinic, NIMH

General Anxiety

According to the National Institute of Mental Health, 18% of the American population is affected by an anxiety disorder, making it one of the most common mental disorders in the US. Generalized anxiety disorder is characterized by excessive anxiety or worry and may include symptoms of restlessness, feeling on edge, inability to let go of concerns, difficulty concentrating, indecisiveness, irritability, fatigue, and muscle tension.

There are a few lifestyle changes you can make to reduce your anxiety. Lower your caffeine intake, avoid alcohol, keep physically active, get sufficient sleep, eat vegetables, fruits, whole grains, and fish, and practice relaxation techniques like meditation, yoga, and breathing exercises. When you find yourself getting anxious or obsessing on a problem, try to focus your mind on something else, like a hobby, a favorite TV show, or music.

If you anticipate being in uncomfortable situations, perhaps conversations about politics or life choices, try to diffuse the situation early on. Say right away, in non-confrontational terms, that you understand where the other person is coming from and you respect their opinion, but you won't talk about a certain topic. If that won't work, agreeing to something contrary to your own beliefs in order to stay safe is perfectly fine. You are still true to yourself, it's just survival.

For more information on general anxiety: Mayo Clinic, NIMH

Social Anxiety

Social anxiety disorder can be extremely tricky during Christmas because so much of the festivities involve social interaction. Symptoms of social anxiety revolve around fear and avoidance of social situations due to a worry that you will do something wrong, embarrass or humiliate yourself, be judged, or have to interact with strangers. This can manifest in physical symptoms such as blushing, sweating, trembling, or having a shaky voice, which in turn can make sufferers self-conscious and even more anxious. People with social anxiety may also feel nauseous, dizzy, and confused and experience increased heart rate and hyperventilation. This causes sufferers to avoid things like eye contact, conversation, and public places.

Social anxiety is difficult to overcome or even reduce. Most treatments have to do with medication, making it hard to treat yourself. The best ways to reduce symptoms are practice and preparation. You can get easier exposure to uncomfortable situations by practicing with someone you're comfortable with, role-playing everyday scenarios that cause anxiety such as eating in public, getting help from salespeople, getting directions, or talking on the phone. It can also help to prepare for going out in public by gathering talking points ahead of time, practicing likely interactions in your head, and analytically thinking about how likely your fears are to actually happen.

When dealing with social interactions this Christmas, try to utilize these tools. For example, if you anticipate people asking you about school, draw up a list of things that have happened that you can memorize and tell to each person who asks. Think of questions you can ask in return to deflect attention. Identify the person in any situation who you are most comfortable with and stay near them. If you like kids or animals, play with them so you have an excuse not to talk to people. If you get overwhelmed, escape to a quiet place like a bedroom or bathroom or go for a walk, practice breathing exercises, and try to recover before returning to the fray.

For more information on social anxiety: Mayo Clinic, NIMH

In summary, just remember that there is always something you can do to make things better. What you are feeling is real and valid and horrible, but it's not the end of the world. You can push through.

Have a merry, mentally healthy Christmas!

Mental Health Resources

National Institute of Mental Health (NIMH)

Anxiety and Depression Association of America (ADAA)

National Suicide Prevention Lifeline

Mental Health America's Mental Health Screening (just a tool, not a replacement for professional diagnosis)