For many, the holidays trigger memories of loved ones lost, strained relationships, or the gap between expectations and reality. Social media amplifies this by showcasing picture-perfect celebrations, leading to a sense of “missing out.” Additionally, the shorter days and colder weather can contribute to Seasonal Affective Disorder (SAD), a type of depression tied to seasonal changes.

‍

It’s essential to differentiate temporary sadness from clinical depression. Signs to watch for include:

• Persistent feelings of hopelessness or sadness
• Loss of interest in previously enjoyable activities
• Difficulty sleeping or sleeping too much
• Overeating or loss of appetite
• Difficulty concentrating or making decisions

If these symptoms last more than two weeks, consider reaching out to a mental health professional.

‍

1. Acknowledge Your Feelings

It’s okay not to feel festive. Suppressing emotions often leads to greater distress. Instead, name what you’re feeling—whether it’s grief, anger, or sadness—and allow yourself to process these emotions.

2. Set Realistic Expectations

Drop the notion of a “perfect holiday.” Focus on what you can control and scale down commitments. If you don’t feel like decorating, attending parties, or preparing elaborate meals, that’s perfectly fine.

3. Prioritize Self-Care

• Sleep: Aim for consistent sleep patterns.
• Exercise: Even a brisk walk can release endorphins and improve mood.
• Nutrition: Balance comfort foods with nourishing meals.
• Mindfulness: Practices like meditation or journaling can ground you in the present moment.

4. Create a Plan for Social Interaction

If loneliness is weighing you down, proactively plan small, meaningful interactions. This could include:

• Volunteering at a local charity or food bank.
• Reaching out to friends or family for a low-key get-together.
• Joining virtual or in-person support groups.

5. Embrace Technology to Stay Connected

Can’t meet loved ones in person? Schedule virtual celebrations or send thoughtful messages to stay connected.

6. Engage in New Traditions

If old traditions bring up painful memories, create new ones. This could mean trying out a new recipe, starting a gratitude journal, or exploring local holiday events.

7. Seek Professional Help

Therapists and counselors can provide tailored strategies to cope with holiday stress. If therapy feels daunting, start with a hotline or online resources for immediate support.

‍

If you know someone experiencing depression or loneliness, here’s how you can help:

• Reach Out: A simple check-in can mean the world.
• Offer Specific Support: Instead of saying, “Let me know if you need anything,” suggest concrete ways to help, like running errands or sharing a meal.
• Be Present: Sometimes, listening without trying to fix the problem is the best gift you can give.

‍

The holidays don’t have to follow a script. It’s okay to rewrite them to fit your emotional needs. Whether that means celebrating solo, focusing on self-care, or connecting with a few close friends, the most important thing is to prioritize your mental health.

Remember, the most meaningful gift you can give yourself is compassion. This season may come with challenges, but it also holds the potential for healing, growth, and moments of joy—on your terms.

Take care of yourself this holiday season—you deserve it.

‍

• National Suicide Prevention Lifeline: 988
• Crisis Text Line: Text HOME to 741741
• Samaritans (UK): Call 116 123

‍