Everyone experiences feelings of depression and anxiety in life. Increased alcohol consumption, changes in routine or diet, separation from support networks, and even emotional memories that accompany the season can trigger feelings of loneliness, emptiness, and fatigue, which are symptoms of the holiday blues. Five percent of the American population suffers from holiday depression or seasonal affective disorder. Many dismiss these symptoms just because they are considered temporary, but short-term depressive symptoms should be taken seriously before they turn into long term problems. Those that live with chronic mental illness are particularly susceptible to the blues during the holiday season and should pay attention to their overall health and wellness. If you suffer from seasonal or long-term depression or anxiety, remember there are ways you can exercise self-care so that you can function with day-to-day life. Here are some tips that may help to encourage a more positive mood during the holidays.
- Sleep, Rest and Relax. Things can get crazy during the holiday season. Last minute shopping, cleaning for company, cooking for a large family can drive anyone up the wall. It’s important to remember not to get burned out as that can exacerbate depression and anxiety symptoms. Take little breaks during the day, get at least seven hours of sleep, and clear your mind of clutter.
- Exercise. Exercise is also important to prevent yourself from being sedentary. Get out and run around the block, or take a trip to the gym. 30 minutes of exercise is all that is required to get those endorphins going. There is scientific proof that exercise helps to alleviate depression and anxiety.
- Reach out to your support network. If available, don’t be afraid to reach out to your friends and family during this time. If you can’t readily visit them, call them as often as you can, and tell them what’s going on. Don’t be afraid to ask for help. If they value the relationship, they will support and validate your concerns.
- Be mindful. Even if you don’t fully understand what you are feeling, acknowledge it and reach out to your support network for understanding. Don’t ignore it.
- See a professional. There is only so much friends and family can provide before it’s out of their hands, so If you are comfortable and able to see a professional, don’t be hesitant to do so. It is better to be safe than sorry
The biggest part of recovering from the holiday blues is validation. It requires acknowledgment of whatever you are feeling. Try not to question otherwise. No matter how weird, or how much you try to suppress these feelings, understand there is a problem. One thing to remember is not to let others define you by any one emotion or mental illness. Whether the feelings are brief or continue long-term--you offer more to the world than just that. Also, recognize that you are not suffering alone. Many others go through the same exact thing during the holidays. There are support networks online where you can ask questions and connect with others. The most important fact is to make sure you take some time for yourself and take the time to exercise internal and external self-care practices.
