If you are like me, you probably can't believe it's almost Christmas - one minute you're complaining about the decorations in stores pre-Hallowe'en, and the next you're frantically fighting to find that perfect last minute present for Gramma, wondering where the time went! With any luck you've done all your shopping, had more than enough eggnog, and have enjoyed some quality time with family and friends while looking forward to that big turkey dinner to come! 'Tis the season to be jolly, after all. But with all the joy that the holidays can bring, for many, this time of year is the most difficult to cope with.
Interestingly, though not necessarily surprisingly, Christmas time is the most likely time of the year to experience depression. That the suicide rate is higher during December than any other month is enough to indicate that Christmas depression should be taken quite seriously. It can be triggered by a multitude of things - losses, failures, or loneliness - and memories of traumas that occurred throughout the year, such as divorce or death of a loved one, seem to be all the more in our consciousness at Christmas. Factor in short days, dreary weather, and holiday stress, and many people find themselves in some state of funk around the holidays.
That everyone else seems so darn joyous can make it particularly difficult to cope with depression in the holiday season. Feelings of isolation and sadness are especially exacerbated in comparison to the relative cheer all around. It is also harder to reach out in a way that's meaningful for people. You don't want to bring down those around you, and don't want to draw attention to the fact that you are unhappy, when in theory it's supposed to be the most wonderful time of the year. It's easy to wonder what's wrong with you; why you can't just grab an apple cider and jump on the holiday cheer bandwagon. On top of feeling sad and dysfunctional, you feel out of place, and somehow illegitimate in your feelings. This is especially the case when the depression doesn't stem from an obvious "reason" for feeling sad, such as a loss or failure.
Many people fail to recognize, or don't want to acknowledge that holidays in and of themselves can be stressful enough to trigger a depression. All the hustle and bustle and the need to produce (food, presents, parties etc) is frustrating enough for people without mental health issues. Stress, fatigue, financial stress, over-commercialization, and difficult family dynamics are challenges that we have no doubt all felt at some point or another over the holidays. There are often unrealistic expectations placed on people, both of their time and their finances, and it's easy to feel disconnected and overwhelmed with the holidays and the hype surrounding them.
When stress is at its peak, it's hard to stop and regroup. It's perhaps easier to try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past. Of course if you are dealing with a loss or change or simply feeling overwhelmed by holiday sadness, the number one most important thing anyone can do is to tell someone, or seek the help of a mental health professional. Asking for help is a sign of strength, not weakness, and will help you realize you are not alone.
If you are feeling mildly depressed or even just find that the stress of the holidays are affecting your mental health, below are 10 steps to help prevent holiday anxiety, and perhaps even help cope with it, taken from the Mayo Clinic's website:
Lastly, support and understanding is so important for mental health disorders, especially at this time of year. If you find someone close to you is withdrawing, or seems to be suffering from holiday depression, please take the time out from your own hectic schedule to be a friend. Taking Off Taboo wishes a happy, healthy Christmas/Hanukkah/Kwanza or whatever you may choose to celebrate, to all - give yourself the best gift you can and take the time to do something for your mental health this holiday season!
Interestingly, though not necessarily surprisingly, Christmas time is the most likely time of the year to experience depression. That the suicide rate is higher during December than any other month is enough to indicate that Christmas depression should be taken quite seriously. It can be triggered by a multitude of things - losses, failures, or loneliness - and memories of traumas that occurred throughout the year, such as divorce or death of a loved one, seem to be all the more in our consciousness at Christmas. Factor in short days, dreary weather, and holiday stress, and many people find themselves in some state of funk around the holidays.
That everyone else seems so darn joyous can make it particularly difficult to cope with depression in the holiday season. Feelings of isolation and sadness are especially exacerbated in comparison to the relative cheer all around. It is also harder to reach out in a way that's meaningful for people. You don't want to bring down those around you, and don't want to draw attention to the fact that you are unhappy, when in theory it's supposed to be the most wonderful time of the year. It's easy to wonder what's wrong with you; why you can't just grab an apple cider and jump on the holiday cheer bandwagon. On top of feeling sad and dysfunctional, you feel out of place, and somehow illegitimate in your feelings. This is especially the case when the depression doesn't stem from an obvious "reason" for feeling sad, such as a loss or failure.
Many people fail to recognize, or don't want to acknowledge that holidays in and of themselves can be stressful enough to trigger a depression. All the hustle and bustle and the need to produce (food, presents, parties etc) is frustrating enough for people without mental health issues. Stress, fatigue, financial stress, over-commercialization, and difficult family dynamics are challenges that we have no doubt all felt at some point or another over the holidays. There are often unrealistic expectations placed on people, both of their time and their finances, and it's easy to feel disconnected and overwhelmed with the holidays and the hype surrounding them.
When stress is at its peak, it's hard to stop and regroup. It's perhaps easier to try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past. Of course if you are dealing with a loss or change or simply feeling overwhelmed by holiday sadness, the number one most important thing anyone can do is to tell someone, or seek the help of a mental health professional. Asking for help is a sign of strength, not weakness, and will help you realize you are not alone.
If you are feeling mildly depressed or even just find that the stress of the holidays are affecting your mental health, below are 10 steps to help prevent holiday anxiety, and perhaps even help cope with it, taken from the Mayo Clinic's website:
- Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
- Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
- Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
- Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
- Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange.
- Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
- Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
- Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
- Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
- Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional
Lastly, support and understanding is so important for mental health disorders, especially at this time of year. If you find someone close to you is withdrawing, or seems to be suffering from holiday depression, please take the time out from your own hectic schedule to be a friend. Taking Off Taboo wishes a happy, healthy Christmas/Hanukkah/Kwanza or whatever you may choose to celebrate, to all - give yourself the best gift you can and take the time to do something for your mental health this holiday season!