Managing Holiday Depression and Anxiety
While the holidays can be a time of joy and celebration, many of us experience depression, stress and anxiety related to the holidays. The increase in stress and obligations during this time can create feelings of hopelessness, sadness and loneliness. The holidays can increase feelings of loss as we remember family and friends who are no longer with us during this holiday season. In addition, people who deal with mental health issues may experience an increase in symptoms during this time.
The COVID-19 pandemic has also increased the experience of depression and anxiety during the holidays as we try to navigate ways to celebrate holidays while also trying to keep loved one’s healthy and safe.
By making some small, practical changes, many times we can manage the stress of the holidays more effectively and may even end up enjoying the holidays more. Here are a few tips to minimize holiday stress:
Ask for help. Reach out to family and friends if you are feeling lonely or sad. Many people experience increased stress during the holidays and can understand your feelings. Seek out community resources with religious organization, community engagement and volunteer opportunities to help increase a feeling of belonging and connection.
Name your feelings. It is normal to feel sadness or stress during the holidays. Acknowledging how you feel can bring relief and create a space to express those feelings.
Set realistic expectations by minimizing tasks and obligations. Most of us take on too much during the holidays increasing the amount of stress we experience. Holidays do not have to be perfect. Pick a few traditions or events that are important to you to participate in and say no to the rest.
Budget and make a plan. Most stress comes from feeling disorganized or overwhelmed. Financial strain can also increase anxiety during the holidays. Take a few minutes to sit down and make a plan focusing on the most important tasks. Still to a budget with gifts to help minimize stress.
Try to stick to a routine as much as possible. The holidays can come with increased food, access to alcohol and less sleep. Try to monitor these areas and create as much of a routine as possible. Watch alcohol consumption and try not to drink when feeling sad.
Take time for yourself. Try to build in time every day practice good self-care. This can include deep breathing, taking a walk, spending time with friends or reading a good book. Make sure you budget time to take care of yourself
Talk to a professional. Even with making these changes, you may still find yourself struggling with depression or anxiety during this time. If you are experiencing prolonged symptoms, reach out to your doctor or a mental health provider.
If you need more information regarding managing holiday stress, check out the Mayo Clinic website or the National Alliance on Mental Health for more tips.
-Elisabeth Chipps, LCPC, LPC