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How to Manage Your Depression this Holiday Season
The holidays are meant to be a time of joy, family bonding, and celebration. But if you struggle with depression, the holiday season can make you feel more alone than ever.
The pressure to experience joy can intensify feelings of isolation and sadness. Although cheerful decorations surround you at happy gatherings, you may still feel a deep emptiness.
Depression around the holidays is nothing to be ashamed of. The American Psychological Association (APA) reports that nine in 10 adults experience increased stress during holidays.
If you already feel depressed, the cost of gifts, family obligations, and pressure at work can add to your sense of overwhelm. It's easy to feel like you have to put on a brave face, but it's important to recognize that your feelings are valid.
At Mind Space Wellness, LLC, in Fort Lee, New Jersey, and the Upper West Side area of Manhattan in New York City, Caroline Bjorkman, DO, prioritizes your well-being. Here are a few tips our practice recommends to help you manage depression this holiday season.
1. Say no when you need to
It's perfectly okay to decline invitations or skip events if they feel overwhelming. The holiday season can be packed with parties and gatherings, but you don’t have to attend every single one. Prioritize your mental health by choosing the activities that genuinely bring you joy.
Listen to your instincts and say no if something doesn't feel right. Your well-being matters more than meeting obligations, and the people who care about you will understand your need for personal time.
2. Make self-care your #1 priority
Self-care isn't just a buzzword — it's essential during the hectic holidays. Carve out time in your day for activities that nourish your mind and body.
Whether you love enjoying a long bath, reading a good book, or simply walking outside, these moments can recharge your batteries. Remember, you can’t pour from an empty cup. Prioritizing self-care helps you show up better for yourself and your loved ones.
3. Don’t keep your feelings bottled up
It’s easy to put on a brave face and hide how you’re really feeling during the holidays. However, bottling up emotions can lead to burnout and stress.
If you're feeling overwhelmed or sad, reach out to someone you trust — a friend, family member, or Dr. Bjorkman.
Sharing your thoughts can be incredibly liberating and help you process what you're going through. You’re not alone in this; talking about your feelings can lighten your emotional load.
4. Create your own traditions
If the usual holiday traditions feel heavy or stressful, think outside the box and consider what brings you joy. Consider starting your own traditions that reflect what you enjoy and value.
Spend a quiet evening watching your favorite movies, cook a special meal just for yourself, or volunteer in your community to focus on creating experiences that make you feel good.
5. Stay off social media
Social media can sometimes amplify feelings of inadequacy or loneliness, especially during the holidays when everyone seems to share perfect moments. Give yourself a break from scrolling through feeds filled with holiday perfection.
Instead, focus on the real connections around you — spending quality time with loved ones or engaging in activities that truly uplift you. Reducing your social media exposure can help you cultivate a more positive mindset and keep the holiday season enjoyable.
Don’t try to ignore your depression this holiday season. With the right strategies and support, you can take proactive steps to put yourself first.
Dr. Bjorkman is here to help you manage depression during the holidays. To receive more personalized tips, schedule a consultation at Mind Space Wellness, LLC, in Fort Lee, New Jersey, or the Upper West Side area of Manhattan in New York City today.