10 Tips for Managing Depression Over the Holidays

Depression can happen any time of year, but it’s especially prevalent during the cold, dark winter months. Many of the big holidays fall during this time, making it even more difficult for those dealing with mental health disorders like depression.

But you don’t have to live with worsening depression during the most joyful time of year. At Oasis Health and Wellness, Dr. Tina L. Jackson and Monique M. Watson, DNP(c), PMHNP-BC, offer various treatments to beat the winter blues.

We offer telehealth appointments, medication management and psychiatric treatments to help you feel like yourself through the shorter, colder days of winter.

Understanding holiday depression

Holiday depression is a form of depression that exacerbates or happens around the holiday season. It often causes intense sadness, feelings of isolation, and other bothersome symptoms.

When the holidays come around, people with holiday depression have symptoms that worsen from the pressures that come with this time of year. Grief from loss of a family member or friend, financial pressures, and unfavorable family dynamics can all lead to holiday depression.

While seasonal depression lasts all winter long, holiday depression can begin suddenly with holiday events or last for several weeks to months. 

Expert tips to manage depression

The good news is there’s light at the end of the tunnel when it comes to holiday depression. Here are a few tips to help you manage holiday depression this year:

1. Get regular physical activity

Regular exercise is a great way to manage depression symptoms any time of year. Taking a walk, hitting the gym, or going for a bike ride all improve your mood and help you navigate the holiday season.

2. Set boundaries

Set boundaries during the holidays, especially with family and friends. It’s okay to take time for yourself and make decisions that are best for your mental health.

3. Prioritize self-care habits

Taking care of yourself is extremely important during the holiday season. Spend time doing things you love, like reading, taking a warm bath, or going for regular walks.

4. Watch alcohol intake

Alcohol is usually plentiful around the holidays, but it doesn’t help with depression symptoms. Because it’s a depressant, it can exacerbate the symptoms of holiday depression. Opt for holiday mocktails instead so you can still feel like you’re celebrating without the booze.

5. Use mindfulness techniques

It’s difficult to focus on the positives when you’re feeling depressed. Mindfulness techniques like deep breathing, meditation, and guided imagery can help ease your mind and calm your emotions.

6. Focus on sleep

Sleep is essential for overall health and necessary when living with holiday depression. Set a regular bedtime and keep your bedroom for sleep and sex only. Avoid watching TV or scrolling on your phone before bed for better sleep.

7. Get outside

The lack of light during the colder months can contribute to holiday depression symptoms. When the sun is out, bundle up and get outside to soak in much-needed vitamin D.

8. Have a support team

Even with a steadfast plan, holiday depression symptoms can still happen. Have a few special people that you trust and can call when you need them most. Make plans to see these people regularly throughout the holidays to stay on track.

9. Learn to say no

It’s easy to feel pressured into doing too much around the holidays, which may leave you exhausted and feeling even worse. Prioritize your mental health and don’t feel guilty about saying no to excessive gatherings or hosting.

10. Avoid eating your feelings

Overeating is a symptom of depression, and around the holidays, there’s plenty to eat. Try to avoid eating your feelings, because it will likely make you feel worse.

If these tips aren’t enough, we offer various other options to help with seasonal depression and other mood disorders. Don’t hesitate to call or text our team today to schedule an appointment. We’re conveniently located in the Nashville, Tennessee, community.