The winter holidays are often portrayed as a season of joy, connection, and celebration. But for many people, this time of year can also bring about feelings of sadness, stress, and depression. At Northwest Psychiatry and TMS, we understand how the pressures and emotions of the holiday season can affect mental health. Let’s explore why some people experience increased depression during the holidays and how to find relief.
Why Do the Holidays Trigger Depression?
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- Increased Stress
The holidays often come with added responsibilities—shopping, decorating, cooking, hosting, and attending events. The pressure to create a “perfect” holiday can leave people feeling overwhelmed. - Financial Strain
The financial demands of holiday gifts, travel, and festivities can lead to anxiety and guilt, especially for those already facing economic challenges. - Loneliness or Grief
The holidays can amplify feelings of loneliness, especially for individuals who are away from loved ones or grieving a loss. The emphasis on togetherness and family can make these emotions more intense. - Seasonal Affective Disorder (SAD)
The shorter, darker days of winter can disrupt circadian rhythms and reduce serotonin levels, contributing to Seasonal Affective Disorder—a type of depression linked to changes in seasons. - Unrealistic Expectations
Social media and advertisements can create unrealistic expectations about what the holidays “should” look like, leading to feelings of inadequacy or disappointment.
- Increased Stress
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Six Ways to Cope with Holiday Depression
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- Acknowledge Your Feelings
It’s okay to feel sad or stressed during the holidays. Give yourself permission to experience your emotions without judgment. Consider writing in a journal to process your feelings or talking to a trusted friend or family member. Naming what you’re feeling can often help you feel more in control. - Set Realistic Expectations
Focus on what truly matters to you and your loved ones. Simplify your to-do list by prioritizing traditions that bring joy rather than stress. For example, instead of hosting a large dinner, opt for a potluck or a smaller, more intimate gathering. Remember, it’s the connections, not perfection, that make the holidays special. - Stick to a Budget
Create a realistic spending plan for gifts, travel, and events. Consider thoughtful, low-cost alternatives, such as homemade gifts or shared experiences like a game night or a hike. Communicate openly with loved ones about any financial limits to set expectations early. - Reach Out for Support
Isolation can worsen feelings of sadness, so make an effort to connect. Schedule coffee dates, join a community event, or volunteer at a local charity. Helping others can boost your mood and create a sense of purpose. If you’re unable to meet in person, phone calls or video chats can also help maintain connection. - Prioritize Self-Care
* Maintain a Healthy Routine: Try to stick to regular meal times, get at least 7-8 hours of sleep, and stay physically active with activities like walking, yoga, or dancing. Physical health directly impacts mental well-being.
* Practice Mindfulness: Set aside time each day to focus on the present. This could be through deep breathing exercises, meditation apps, or simply pausing to enjoy a quiet moment with a cup of tea.
* Schedule Downtime: Block out time to relax and recharge. This might mean saying no to certain invitations or carving out time to read, take a bath, or watch your favorite movie. - Seek Professional Help
If feelings of depression persist or worsen, reaching out to a mental health professional can make a significant difference. Therapy can provide coping strategies tailored to your unique needs. At Northwest Psychiatry and TMS, we also offer transcranial magnetic stimulation (TMS), a non-invasive treatment proven to alleviate symptoms of depression. Call us to learn more about your options.
- Acknowledge Your Feelings
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Northwest Psychiatry and TMS is Here to Support You
The holiday season doesn’t have to feel overwhelming or isolating. If you or someone you love is struggling with depression, we’re here to help. Contact Northwest Psychiatry and TMS to learn more about our services and how we can support your mental health during this season and beyond.
