6 Tips for Managing Depression Over the Holidays

 It seems like everywhere you go, you’re reminded that the holidays are coming up, but you’re finding it tough to muster any enthusiasm. You aren’t alone — in a 2014 study by the National Alliance on Mental Health, researchers found that nearly two-thirds of Americans who are diagnosed with a mental health disorder find the holidays worsen their condition. 

So, for the 21 million adults in the United States who struggle with depression, the holiday season isn’t a time of good cheer for many.

To help you weather the holiday season when you have depression, the team of experienced and compassionate mental health experts at Northern Virginia Psychiatric Group pulled together a few great strategies that we share with you here. Let’s take a look.

1. Prepare for the holidays

We encourage our patients to sit down with us before the holidays so that we can craft a good plan of action that will not only help them get through the holidays, but maybe even help them to enjoy them a  little.

During these pre-holiday visits with us, we discuss different coping techniques to combat the inevitable stress that arises. We also make sure that you have the tools you need, such as medications, deep-breathing exercises, and telemedicine check-ins.

It’s tough to say here what your plan might look like as we tailor them to your unique circumstances and needs, but they usually involve one or more of the following best practices.

2. Create your boundaries

It’s tough enough putting on a brave face for close friends and family when you have depression, but the holidays often involve more people, and the effort can leave you exhausted. If you’re struggling with mental health, we recommend that you make this your top priority over the holidays, which means creating good boundaries.

You don’t need to attend every single event, and you should also leave an event if you’re feeling overwhelmed. In other words, you can meet family obligations, but only at a level at which you feel comfortable.

3. Stay connected

Even though we just said it’s OK to not attend an event or to leave one early, we do strongly suggest that you stay connected through the holidays. Seek out your favorite cousin and spend some time catching up. Or, get into the kitchen and help with the family feast. This connection can go a long way toward combating the holiday blues.

4. Get moving

A great way to combat depression is to get moving. During the holiday season, it’s a good idea to go for a nice, soothing outing in nature. Perhaps you can rally some family and friends for a nice walk around the block after the big feast. Or, maybe do some yoga in the morning before you meet up with your family.

When you move and exercise, your brain produces feel-good hormones that can help greatly with mood regulation.

5. Be of service to others

One of the best strategies for addressing depression is to be of service to those who are in need. Volunteering at a homeless shelter to serve food, gathering bags of clothes, walking dogs at the shelter — these are all fantastic ways to get out of your own head and to gain perspective.

6. Breathe deeply and be present

Lastly, it’s important that you stay present and not project. If your thoughts start spinning and you’re feeling lost, ground yourself through deep-breathing exercises that soothe your nervous system. Or, you might try meditation, which can help reset your brain to keep you in the moment and not worrying about a future over which you have no control.

There are plenty more best practices when it comes to managing depression over the holidays and we’re happy to share them with you.

For a more personalized holiday coping plan, we invite you to call our office in Fairfax, Virginia, at 571-748-4588, or contact us online to schedule an appointment today.