Holidays bring an atmosphere of joy and celebration, but proximity to the holiday spirit exacerbates the effects of depression and grief. The National Alliance on Mental Illness (NAMI) reports that “64% of people with mental illness report holidays make their conditions worse.” Use this guide to discover the root causes and effective strategies to cope with depression during the holidays.
Causes of Increased Depression During the Holidays
Known as holiday depression or seasonal affective disorder, depression and other mental illnesses often worsen during the holiday season. Many people report feeling sad or lonely during the chaos of celebrations. Causes of these feelings include:
- Social isolation: People isolated from loved ones, as well as those with significant changes in their social circles, experience increased loneliness during the holidays. For example, children dealing with the trauma of being placed in foster care may be prone to depression during the holidays as they miss family, holiday traditions, or familiar surroundings.
- Family dynamics: Family tension acts as a stressor for many people. Unhealthy relationships, troubled history with family members, and forced interaction all contribute to stressful environments. Outbursts—or the anticipation of them—heighten anxiety and feelings of dread.
- Loss: Those experiencing grief may have an especially difficult time as they recall past holidays with lost loved ones. People dealing with grief around a celebratory time of the year can be particularly prone to holiday depression.
- Increased stress: Stress frequently aggravates mental illness. Extensive to-do lists, strained relationships, or other concerns interfere with otherwise happy occasions.
- Seasonal changes: In some cases, seasons affect those with major depressive disorder. This condition normally intensifies most during the winter months.
Strategies to Cope with Holiday Depression
For those coping with depression during the holidays, some practices can help support mental and emotional health. Experts recommend the following strategies:
- Remember a loved one: Whether they’ve moved or passed away, acknowledging the space where a person used to be gives you room to feel their absence. It may sound counterintuitive, but remembering your time together creates a positive experience in the midst of grief.
- Set boundaries: During times of emotional vulnerability or family conflict, you may not have the energy, resources, or desire to participate in all the activities you might normally do. It’s okay to set healthy boundaries. Schedule a set amount of alone time when needed, and let others know your limits.
- Stay connected: The long-term effects of isolation worsen the effects of depression and grief. Make sure to stay connected with loved ones. If you need to talk to someone, reach out to a trusted family member or friend. They see you as a gift, not a burden.
- Participate in charity work: You may not be able to influence the source of your depression, but there is still good in the world, and you can contribute to it. Volunteering combats loneliness and introduces you to others who share a passion for the same causes.
- Limit social media use: When a tragedy occurs, the media covers the story for weeks, if not years. While staying informed isn’t wrong, you incur a greater burden of PTSD each time you see a new article or video. Whether a national or personal event, limit your social media use to prevent trauma from building.
- Seek support: You’re never truly alone. Help and support are always available to you through counseling services. If you know the holidays will be difficult, schedule an appointment with a provider now to avoid wait times.
Emergency Help
If you find yourself in danger of harming yourself, use these resources to seek immediate help. Remember, these services exist for this specific purpose, and those who offer them want you to reach out.
- 988 Suicide and Crisis Lifeline: With call, text, and chat options, the national hotline provides support all day, every day, all year round. Just call or text 988, or visit their website to chat.
- Please note: If the 988 Lifeline receives a large volume of messages, you may be put in a queue. Some report wait times from a few minutes to an hour. This is not an indicator of your worth or that you are not a priority; those operating the call center want to help and will pick up as soon as possible.
- 911: If you cannot wait, don’t hesitate to call 911. Many police officers and EMTs receive special mental health training, and they are happy to speak with you. You can also call your local non-emergency police line if you need help but aren’t in immediate danger.
- Remember, calling 911 is free even if an officer or ambulance comes to your location.
- Emergency Room: In moments of crisis, emergency rooms also provide mental health assistance. Head to your nearest emergency room to receive in-person assistance.
- Depending on your circumstances, the hospital may recommend outpatient treatment or admit you for inpatient treatment. Prepare for either by dressing comfortably and bringing your phone, charger, and insurance documents.
A Healthy Holiday Season
Depression and grief can feel overwhelming, and some struggle to see a way out. Expert strategies to cope with depression during the holidays make a huge difference for your emotional and mental well-being. For Others serves children and families affected by the child welfare crisis, but these strategies can be used by anyone facing holiday depression. Remember, you don’t need to navigate it alone. Your loved ones and mental health professionals want to help you experience joy during the holidays and all year round.
From all of us at For Others, we wish you a safe and healthy holiday, no matter who or where you are.
