Find Yourself Battling the Holiday Blues? Here are Some Helpful Tips!
Are you feeling the “holiday blues” this year? Did you know that as joyous a time of year this is for many, there are also many people who struggle with feelings of depression around this time of year? This can be for a number of reasons including missing loved ones that have passed on, having an unfavorable financial situation, living apart from family and not being able to travel home, the end of a relationship, an abundance of commitments, and even the overcast/dreary weather and earlier nights that this season brings (commonly referred to as Seasonal Affect Disorder or “SAD”, which affects as many as 10 million Americans!).
When you are struggling emotionally, it can be difficult to see others experiencing what can feel like “extra joy” in their lives. The first thing you need to know is that you are not alone… and help is available when needed. These symptoms can be lurking just beneath the surface throughout the year, becoming exacerbated by the holiday season. If this is the case, seeking treatment from a licensed mental health provider can be beneficial, to help identify the source(s) of your symptoms and develop a treatment plan to reduce/remove the symptoms. As clinicians, we are working diligently to reduce the negative stigma that surrounds seeking mental health care. I often say, “If you broke your ankle, you wouldn’t neglect treatment and keep trying to walk around on it because 2 things would likely happen; 1) it would get worse and 2) it would be harder to treat. The same thing is true of mental health symptoms.” So don’t be afraid to seek treatment when you need it. There are so many great options available, and you can be on your way to improved mental well-being in no time!
Below are just a few tips to help you fight off the holiday blues:
Practice gratitude! Focusing on all that is right in our lives and the things that we have to be thankful for has been proven to improve our mental well-being. There are many published studies on the science of gratitude.
Learn to say no! Over-committing can lead to stress and emotional breakdown. Give yourself permission to say no when you feel over-extended, or when you are feeling tired and in need of rest.
Avoid over-eating! Did you know that over-eating can affect your mood and overall well-being? A helpful tip is to fill up on fruits and veggies before attending an event that will have an abundance of food. That way you can indulge, but won’t be doing so on an empty stomach.
Limit Alcohol! Alcohol is a depressant that can have many negative health effects; and can actually amplify the negative emotions you may be feeling! If you struggle to limit alcohol intake, you may want to consider seeking treatment from a substance abuse clinician or treatment center. There are both inpatient and outpatient options available. If you have already completed a treatment program, and attend meetings, you may want to ensure you are attending regularly through the holidays, and consider limiting parties that you know will have alcohol available.
Seek Treatment! If you find that yourself experiencing recurrent depression symptoms throughout the holidays, seeking the help of a professional to work on the root cause(s) can be extremely beneficial.
If you are experiencing thoughts of harming yourself or others, contact 9-1-1 or your local mental health crisis hotline immediately.
