8 Tips to Avoid Depression During the Holidays
1. Stay in the present:
Everyone remembers what the holidays were like as a child. Maybe yours were filled with joy and family or maybe they were filled with struggle and loneliness. Either way, comparing your Christmas with the past most likely will bring negative emotion. Comparing is despairing. Make this holiday season the best you can without bringing in past resentments or memories that you cannot fix today. Your presence is the only thing that is required!
2. Continue Normal Self-Care and Routine:
Why is that when life gets hectic all of our self-care flies out the door? First you stop exercising, then you start eating chocolate at 8am, and pretty soon the whole house looks like it has exploded. Before this holiday season starts, make a commitment to yourself to stick to your normal routine. Make exercise a priority, eat lots of healthy meals, take the time to do laundry and most of all make sure that your sleep schedule stays on track! Make the commitment to maintain sanity by continuing to take care of yourself the way that you know works.
3. Create your own tradition:
What if you do not have your own traditions? Or you don’t like the current ones? Make up your own!! Maybe you make Christmas the day that you climb the hike you have always wanted to. Make it special. It doesn’t have to be about Santa or reindeers. Make it about the beach or celebrating something that is special to you.
4. Plan ahead:
In order to maintain sanity in chaos we must plan ahead. Know your triggers! Think about how you can cope with those people, places or things that bother you the most during the holidays. Don’t let them get to you this time, not this holiday season!
5. Eat three meals a day:
Oftentimes, if we know that a big meal is coming, we won’t eat all day. This is partly due to the message that we heard when we were children. “Don’t spoil your meal!” What if the big meal isn’t until afternoon or evening? What then? We are so starved that we overindulge and make ourselves sick. And even worse, the family reinforces this! “Yes, have more! Eat, drink and be merry!” It’s really not that merry when you have to unbuckle your pants in the middle of a party. The point is, eat normally. Have breakfast and lunch. Even have a snack. Dinner will still taste good. In fact, you will probably have better memories if you aren’t doubled over on the couch in pain.
6. Limit your alcohol:
Anytime alcohol is involved, things get a little wobbly. The holidays are definitely a time to relax and celebrate, but remember to think about who you are with, what bothers you, and how that last drink will effect you. Try to maintain your normal pattern. If you don’t usually drink, this is not the time to let loose. If you do, this is definitely not the best time to quit or go wild. The holiday season can provide for many triggers to consume lots and lots of alcohol.
Spending a lot of time with people you do not normally see and/or not spending anytime with loved ones can be really stressful. A cocktail sure can take the edge off in the moment, but don’t let yourself crash and burn. Alcohol is a depressant and anxiety is depression’s sister. Even though it temporarily smooth’s things out, it will give you lots to think about the next day. If there are multiple parties that you are attending, keep your mental health in mind and be ever mindful of the cumulative effect that alcohol has on your mind and body. Think of it like a marathon. The tortoise always wins the race!
7. Make the effort
Sometimes when people are busy the effort to enjoy the holidays becomes too much. Try to make fun a priority this year. Regardless of whether you have a family or you don’t. You deserve to celebrate! If you want a tree, get it! Even if it is just for you! Decorate your house and make it cozy. Put up lights around your balcony or your tiny little tree. Decide to give to others this year by volunteering at a shelter or having a neighborhood Christmas party. Try to get into the spirit by giving to yourself and others! You won’t regret it.
8. Remember that it is only a couple of days out of the year:
If the holidays have always been a bummer for you, try to keep in mind that they are realistically only a couple of days out of the year. Don’t let those days get the best of you. The days will pass before you know it, so let the time fly! If you know that you struggle so much during the holidays that depression gets the best of you, then call in for more support. See a therapist just for the holidays. Give yourself the biggest gift of all... peace. Make an appointment today at goodtherapysandiego.com.
BUT ULTIMATELY IT’S YOUR CHOICE!
Fill in the blank, “ I am going to be _________________ this holiday season!”
1. Stay in the present:
Everyone remembers what the holidays were like as a child. Maybe yours were filled with joy and family or maybe they were filled with struggle and loneliness. Either way, comparing your Christmas with the past most likely will bring negative emotion. Comparing is despairing. Make this holiday season the best you can without bringing in past resentments or memories that you cannot fix today. Your presence is the only thing that is required!
2. Continue Normal Self-Care and Routine:
Why is that when life gets hectic all of our self-care flies out the door? First you stop exercising, then you start eating chocolate at 8am, and pretty soon the whole house looks like it has exploded. Before this holiday season starts, make a commitment to yourself to stick to your normal routine. Make exercise a priority, eat lots of healthy meals, take the time to do laundry and most of all make sure that your sleep schedule stays on track! Make the commitment to maintain sanity by continuing to take care of yourself the way that you know works.
3. Create your own tradition:
What if you do not have your own traditions? Or you don’t like the current ones? Make up your own!! Maybe you make Christmas the day that you climb the hike you have always wanted to. Make it special. It doesn’t have to be about Santa or reindeers. Make it about the beach or celebrating something that is special to you.
4. Plan ahead:
In order to maintain sanity in chaos we must plan ahead. Know your triggers! Think about how you can cope with those people, places or things that bother you the most during the holidays. Don’t let them get to you this time, not this holiday season!
5. Eat three meals a day:
Oftentimes, if we know that a big meal is coming, we won’t eat all day. This is partly due to the message that we heard when we were children. “Don’t spoil your meal!” What if the big meal isn’t until afternoon or evening? What then? We are so starved that we overindulge and make ourselves sick. And even worse, the family reinforces this! “Yes, have more! Eat, drink and be merry!” It’s really not that merry when you have to unbuckle your pants in the middle of a party. The point is, eat normally. Have breakfast and lunch. Even have a snack. Dinner will still taste good. In fact, you will probably have better memories if you aren’t doubled over on the couch in pain.
6. Limit your alcohol:
Anytime alcohol is involved, things get a little wobbly. The holidays are definitely a time to relax and celebrate, but remember to think about who you are with, what bothers you, and how that last drink will effect you. Try to maintain your normal pattern. If you don’t usually drink, this is not the time to let loose. If you do, this is definitely not the best time to quit or go wild. The holiday season can provide for many triggers to consume lots and lots of alcohol.
Spending a lot of time with people you do not normally see and/or not spending anytime with loved ones can be really stressful. A cocktail sure can take the edge off in the moment, but don’t let yourself crash and burn. Alcohol is a depressant and anxiety is depression’s sister. Even though it temporarily smooth’s things out, it will give you lots to think about the next day. If there are multiple parties that you are attending, keep your mental health in mind and be ever mindful of the cumulative effect that alcohol has on your mind and body. Think of it like a marathon. The tortoise always wins the race!
7. Make the effort
Sometimes when people are busy the effort to enjoy the holidays becomes too much. Try to make fun a priority this year. Regardless of whether you have a family or you don’t. You deserve to celebrate! If you want a tree, get it! Even if it is just for you! Decorate your house and make it cozy. Put up lights around your balcony or your tiny little tree. Decide to give to others this year by volunteering at a shelter or having a neighborhood Christmas party. Try to get into the spirit by giving to yourself and others! You won’t regret it.
8. Remember that it is only a couple of days out of the year:
If the holidays have always been a bummer for you, try to keep in mind that they are realistically only a couple of days out of the year. Don’t let those days get the best of you. The days will pass before you know it, so let the time fly! If you know that you struggle so much during the holidays that depression gets the best of you, then call in for more support. See a therapist just for the holidays. Give yourself the biggest gift of all... peace. Make an appointment today at goodtherapysandiego.com.
BUT ULTIMATELY IT’S YOUR CHOICE!
Fill in the blank, “ I am going to be _________________ this holiday season!”