What to Do if the Holidays Make You Depressed

The holiday season often brings joy and cheer filled with memories of family and friends. While some have fond thoughts of this time of year, other people can really struggle. Depression around the holidays often worsens and support can decrease due to perceived positivity from those around you. Below are some tips on how to manage feelings of depression during this time of year. 

Acknowledge Your Feelings

Remind yourself it is okay to feel sad, lonely, or stressed around the holidays. There is often a pressure to feel grateful and joyous given the season, but it is completely normal to feel down and you should allow yourself to feel these emotions. 

Practice Some Skills

Coping ahead for interactions or gatherings that may incite some strong emotions is a good practice. Utilizing emotion regulation skills such as PLEASE, or distress tolerance skills like TIPP, can help decrease the intensity of feelings that may worsen around this time of year. 

Reach Out for Support

Isolation can exacerbate the feelings of loneliness that come with the holiday blues. Despite how challenging it may feel, try to connect with supportive and caring friends and family that will uplift you during this time. 

Manage Expectations

A large part of holiday depression is the unrealistic expectations. Whether you are a teen wishing for the same magic of the holidays you used to feel as a child, or a parent trying their hardest to replicate it, remember that the picture perfect family in the commercials sets unrealistic expectations. The thing that matters most is the quality time you get and the memories you can make. 

Establish a Budget

Within the realm of realistic expectations, financial stress often peaks during the holidays. Creating a budget that takes into account your spending limits for gifts, decor, travel, etc. can help navigate the stress that comes with the time of year. 

Create New Traditions

For those who have lost loved ones, or have unhealthy relationships with family members, the holidays serve as a brutal reminder of what they have lost. It can be helpful to create new rituals or traditions that start fresh and can help you adapt to the holiday season and look forward to new beginnings and more joy.