How to Prepare Yourself for the Holiday Season

How to Prepare Yourself for Stress and Depression This Holiday Season.

South Central Behavioral Health | 2002-D HWY 15 N. in Laurel

Is the happiest season feeling the opposite for you?  For millions of people worldwide who suffer from depression, happiness might feel impossible this time of the year. According to one study, 38 percent of people surveyed said their stress levels increased during the holidays.

The holiday season tends to be a challenging time for those battling depression. Often this is because of triggers like increased stress, navigating family dynamics, and burnout due to a packed schedule of holiday activities and commitments. There are certain coping mechanisms that prove helpful in managing depression during the holidays.

Those living with depression are prone to specific symptoms that occur for a particular length of time. According to the National Institute of Mental Health, there are symptoms of depression to watch for in ourselves and our loved ones.  When someone experiences the symptoms listed below every day for at least two weeks, it may be time to seek help.

• Feeling sad or anxious
• Feeling guilty, helpless, or worthless
• Loss of interest in hobbies and activities that you enjoyed in the past
• Feeling hopeless
• Having less energy or feeling tired
• Too little or too much sleeping
• Having trouble concentrating or making decisions
• Changes in appetite or weight
• Feeling irritable or restless
• Thoughts of suicide or death

There are resources available to help. Tips for coping with depression during the holiday.

1. Pay attention to symptoms and manage them early. For someone who suffers from depression, the symptoms listed above are likely familiar. Be mindful of these symptoms when they begin to surface and what may be triggering them. For example: If the financial stress during the holidays has always caused symptoms of depression, this year try to budget early, consciously save or limit the gifts that are given.
2. Be surrounded with a support system. When individuals engage with those who care the most about them during the holidays, this can ease depression symptoms. It is important to not isolate during this time. By having a support system close by during the holidays, it will also ensure that someone is readily available to talk should those symptoms begin to surface.
3. Keep it simple. When depression arises, it can take away energy and alter concentration. It is also known to make decision-making incredibly difficult. Instead of committing to every holiday engagement, focus on the simple activities that involve individuals in your support system. It is okay to say ‘no’. There is only so much that a person can do in a given day or a given holiday. Remember, it is okay to say no.
4. Be patient. People who suffer from depression during the holidays often think, “This is supposed to be a happy time of year. Why can’t I just feel happy?” In reality, setting unrealistic expectations of being happy during the holidays can often fail. It is important to set realistic expectations for the holidays, and not get discouraged.
5. Exercise. Regular exercise is beneficial to a person’s health for many reasons. Exercise for depression can release natural endorphins, while also providing some stress relief. Depression can affect the ability to fall and stay asleep, so movement can help the body feel tired and more prepared for sleep. Instead of shopping online, take some time to shop at local stores to get in extra steps. Walk the neighborhood with friends and admire the Christmas decorations. Every little bit counts.
6. Avoid drinking alcohol.When someone is feeling depressed, they may be tempted to use alcohol as a coping method. Alcohol is a depressant, meaning that it can intensify any depressive symptoms an individual is already experiencing. To avoid being tempted by alcohol at holiday gatherings, plan ahead and bring non-alcoholic beverages (or even a mocktail) to the event.
7. Maintain a healthy diet. A symptom of depression is a change in appetite – either losing one’s appetite or wanting to eat more. To counter this, try to remain focused on eating a balanced and healthy diet. To avoid being tempted to overeat at holiday gatherings, bring healthy options or be mindful of portion control.
8. Seek professional help. At the end of the day, remember to be honest with yourself. If symptoms are intensifying, seek help from a medical provider. Find a local medical provider and share the feelings that occur around the holidays and discuss treatment options. Seeking support during this time can help you feel less depressed. Therapists understand the common struggles associated with the holidays. They are skilled in providing reassurance, guidance, and proactive coping skills for managing stress.

Next Steps

Holiday depression may be a seasonal stressor. However, it can also be a symptom of something more serious, such as seasonal affective disorder or major depression. If symptoms are impacting the quality of your life or your loved one, it is important to consider reaching out for help. Depression is treatable, but you may need support during this time.

South Central Behavioral Health is an outpatient service that provides individual and family counseling through qualified mental healthcare providers:

• Amandeep Singh, MD, Psychiatrist
• Carrie Foxworth, PMHNP, Mental Health Nurse Practitioner
• Brett Cutrer, LPC, Therapist
• Angela Jones, LPC-S, NCC

Mental healthcare for people of all ages is offered through the behavioral clinic which offers a caring staff of professionals, a comfortable environment and private sessions. For more information about South Central Behavioral Health Clinic, call (601) 426-9614.