During the whirl of the holiday season, essentially from Halloween to Valentine’s Day, it may seem like the whole world is in a perpetual state of celebratory ecstasy. If this time of year leaves you feeling a bit empty, you may even begin to wonder if there’s something wrong with you. Would it surprise you to learn that, according to the National Alliance on Mental Illness (NAMI)1, about 64% of people experience depression during the winter holidays? If you’re in that 64%, you can feel comforted by the fact that you’re not alone, and that there are some very good reasons to feel this way. Fortunately, there are also some very effective ways to beat the winter blues.
First, acknowledge what you’re experiencing. Take stock of why you’re feeling down and think about what you can do to make things easier. Go ahead and feel what you’re feeling, taking time to cry or find another outlet for your emotions. It’s normal to feel this way, and you are not going to be able to force yourself to be happy. Once you’ve acknowledged it, though, try these steps to help you work through and get past these painful emotions.
Reach out to others. Sometimes, all it takes is a connection with another person to help you overcome sadness. Seek community within your religious institution or neighborhood, plan a fun outing with a family member or friend, or consider volunteering. Helping others can lift your spirits and connect you with like-minded individuals.
Take time for self-care. Make sure you work some time for yourself into your schedule, whether you want to spend that time participating in a hobby, meditating, reading, listening to music or just resting. Time spent alone can be refreshing, especially in the midst of social obligations.
Keep up with your healthy habits. Get plenty of sleep, eat a nutritious diet, get regular exercise, avoid tobacco and limit your consumption of alcohol. These things should be on your list all year, but especially during the holidays.
Ditch the idea of perfection. Putting too much pressure on yourself to make everything the way it “should be” can bring you down and that won’t help anyone.
Take time to make careful plans. Look at what you’ve got going on over the next few months and set aside some time to plan for various events. Take things off the schedule if they’re not going to make you happy, opting for events you enjoy over obligatory appearances.
Know how to say no. It’s not possible to meet all your work commitments while also volunteering or participating in every winter event to which you’re invited. Saying no to some events allows you to be fully present at the ones you truly value.
Don’t be afraid to seek help. You may feel better after talking things out with a friend or family member. On the other hand, you may not. Ask your doctor for a referral for mental health care or reach out to your local mental health clinic.
With over 60 years' experience providing behavioral healthcare services, SMA Healthcare offers a full continuum of services for those experiencing mental illness and/or addiction. Contact us today at 800-539-4228 or visit smahealthcare.org for more information.
