Conquering Holiday & End-of-Year Depression and Stress
Despite the twinkling lights and cooler temps, the impact of holiday and end-of-year stress is evident with so many of us. Whether it’s stressing about paying for gifts for your loved ones, physical distance from (chosen) family, or your own internal battle to stay in the metaphorical sunshine despite the cold, the month of December can bring a flurry of emotions. While depression does not discriminate based on seasons, it can certainly feel as heavy as an extra layer of clothing during the hectic holiday months. In today’s blog, I’ll name some ways to face the reality of this heaviness, hopefully normalize it, and suggest some ways to take good care of yourself as we wind down on another year.
Holidays or Just…Days?
I find it sort of ironic that the holidays celebrated in traditional American households fall on such a cold, dreary time of year. While bundling up in holiday sweaters is half the fun, it also forces us into holiday spirit that wasn’t the mood of October. Especially if you are someone dealing with chronic depression, this time of year is particularly challenging to your ability to heal. Whether it’s family gatherings, decorations, or handling end-of-year tasks, managing your mood can often feel like an even larger task than months before (not to mention dealing with Seasonal Affective Disorder or the existential dread of not meeting last year’s resolutions).
Research shows that those experiencing shifts in mood and mental health, particularly depression, increase during the holidays. As much as 64% of people with preexisting mental health struggles report that the holidays make it worse, chalked up to high and/or unrealistic expectations, loneliness, and stress. Holiday blues are as real as they feel, so here’s some ways to check in with your mood, take care of yourself, and move through the blues.
Coping with Holiday Depression
If you’ve already started your therapy journey, some of these might feel familiar. However, mental health moves with the seasons so it’s important to remember that what worked in May might feel different in December.
Whether you’re maintaining your mental health or just beginning your journey to take control of it this year, we got you covered through what we therapists call the seven types of rest. Taking care of your fatigued, stressed, disappointed psyche takes more than a nap on the couch (but we are not discounting the pure magic of couch naps).
Here are some ways to fully address what your body, mind, and spirit crave for restoration.
Physical Rest
Passive. Passive physical rest, like one of those glorious couch naps for the days when you just want to close your eyes. Good sleep habits are an important element of this, as getting adequate sleep (e.g., experts recommend about 7-8 hours/night) for your daily bodily functioning.
Active. Active physical rest, while seemingly an oxymoron, are activities like stretching, going for a walk, or partaking in yoga. The idea is that it gives your body an opportunity to get blood flowing, ease muscle or joint pain, and get endorphins flowing to get you into that feel good mood.
2. Mental Rest
We are all familiar with the term “mental health days”, but we also can appreciate that traditional 9-5’s or parenthood don’t necessarily allow you to get out of your responsibilities that easily. Finding time for mental rest might look like taking breaks every hour or two to breathe, stretch your legs (or conversely, sitting down), or doing a short meditation before bed or before logging into social media in the morning.
3. Sensory Rest
Speaking of social media, sensory rest could mean turning off those pesky notifications. How quickly do you find yourself jumping to your phone in the morning to turn off your alarm, only to subsequently scroll through what you missed?
Getting relief from bright lights, blue lights, noise, or people talking is a necessary practice. Try out taking a silent ride home from work, putting your phone on “Do Not Disturb” for the last hour of your day, or using headphones with soothing ocean noises to drown out the monotony.
4. Creative Rest
As a therapist, I believe in using all our senses to tap into our experiences and cope with the mental baggage that every day responsibilities bestow onto us. Clients will often say “I’m not all that creative” because they are unsure of how to express their feelings. However, there are other ways to tap in to that imaginative center. Creativity can take many forms – drawing, writing, vision boarding, photography, or appreciating natural beauty. Find what lights up your child brain; the memories or activities that make us excited to just “be”, and that’s where you’ll find your creativity.
5. Emotional Rest
There’s a strong connection between our need to emotionally rest and socially rest, mostly because our emotions are often reactions to our environment. Emotional rest means stating how we truly feel, both to ourselves and others. Take emotional rest by journaling about your experience, calling a trusted friend, or affirming yourself. “I am feeling sad and disappointed, and I do not have to push these feelings away”. Emotions are neither right or wrong, they just are.
6. Social Rest
We often get caught in the trap of the “how are you doing” as a greeting, instead of seeking meaningful connection in knowing another person. Seek social rest investing in those relationships that are supportive, validating, and warm. Conversely, lets detach from those toxic relationships that only drain us and leave us asking more questions.
7. Spiritual Rest
This type of rest moves us beyond the physical realm of “things” and helps us understand our greater connectedness to what’s around or within us. This might feel like love, belonging, purpose, or drive. Being outside is a spiritual experience, as is being in church, being with community, or being with yourself in meditation.
If you or someone you know is struggling with depression, there are resources available to help.
SAMHSA National Helpline – 1(800) 662-HELP (4357)
Crisis Hot Line – Text “HOME” to 741741
National Suicide Prevention Lifeline – 1(800) 273-8255
For more information on seeking treatment for depression or holiday blues, visit us at www.havenfamilytherapy.com
