Health

Managing Holiday Depression

NASSAU, BAHAMAS – ‘Tis the Christmas season and according to experts, it’s the most wonderful time of the year; but not for everyone. This season can induce depression, anxiety and awaken repressed trauma.

Published

2 years ago

December 16, 2022

Jhanae Winter

If this is you then keep reading.

How can you manage traumatic events in your life or a deep sadness that happens during this time of year in a healthy way?

Rickell Curry, child and adolescent therapist and owner of Beyond Our Health, shares exactly how to do that, with Our News Digital.

If you didn’t know, Holiday Depression is an intense feeling of sadness around a particular holiday, according to Curry. It may explain why you feel more sad, stressed out, irritated or can’t function socially during the holidays, compared to any other time of year.

Based on her findings, Curry says the top three contenders that trigger Holiday Depression are:

Trauma – Many people have had traumatic experiences during the holiday season that have changed their perspective on how they celebrate the holidays. That trauma is attached and associated with the season and can increase the chances of experiencing depression.
Stress – Increased stress can lead to anxiety and eventually Holiday Depression because of the pressure to provide and perform. If one cannot fulfill their expectations as a parent, partner, friend, sibling etc. to provide their time and money for gifts or vacation it can heavily weigh on the mind and produce feelings of sadness.
Family – This may come as a surprise, but as Curry explains, being around family can create anxiety, as people have experienced being the outcast, have estranged relationships with loved ones, are not accepted based on their lifestyle and many other reasons. On the other hand, some people don’t have any family to go to. They may live alone or far away. Seeing others spend time with their family, or hearing friends say, “I’m going to my family for Christmas,” can cause one to feel lonely: a breeding ground for depression.

Managing Holiday Depression

Now that you know what Holiday Depression is and the possible triggers, here’s how you can healthily cope and get through these feelings you may have.

Curry says the one thing she often tells people is there is a physiological and emotional part to depression.

The physiological part includes: drinking water, eating at least two meals, sleeping and exercising.

“What you eat also helps, because you want to try to release dopamine and serotonin as best as possible,” she explains.

“If you just walk for 30 minutes or stretch, I’m good with that. You don’t have to go to the gym. Exercise isn’t about pumping iron, it’s about getting your body moving.”

“Lastly, I know people can’t sleep, but at least five hours; five to eight hours is my cap. That’s the baseline and once you meet that baseline you are physically able to do more, even if your emotional state is ary,” Curry added.

But for many people, it is their emotional state that needs to be managed the most.

There is an aspect of depression you have to sit with and allow the emotions to work its way through the body, you cannot just get rid of it, Curry explains.

“You can help your depression by managing your expectations and dealing with your anxiety,” she says.

However, it’s not only your expectations you may have to consider. You are expected to be cheerful and happy during the holidays and you may feel guilty that you are not.

But please don’t.

“One of the biggest things is being gentle with yourself, feel your feels. The guilt is brought on by shame and self doubt and feeling like you have to be a particular way and that is very difficult for a lot of people,” Curry says.

She also says it is easy to get consumed in one’s own life and what’s happening around you or to you. She suggests doing activities or volunteering to take your mind off of you and step outside yourself.

“It’s all about trying to make a memory or feel good without trying too hard. Go to the natural things that make you happy that are not substances such as drugs and alcohol. Go outside, get fresh air or go for a walk,” Curry says.

Likewise, ignoring your feelings and bottling it in is not the best way to cope either. Curry suggests journaling, crying, going to the beach and screaming or even going under water and yelling – whatever it is you may need to do to release in a healthy way is the key.

What Can Family and Friends Do

To family and friends, if you notice someone you know struggling with their mental health remember it’s all about encouragement, Curry says.

“Reach out to them and allow them to know there is a safe space to talk”, especially when dealing with teenagers.

One thing Curry suggests is to not force people to talk, or get upset when they are not ready to do so. It’s really important to meet them where they are.

A crucial point to note is to not say things that can offend or trigger them.

Personal questions such as, “When are you getting married,” “when are you losing weight,” “when are you having kids,” are commonly asked by family and friends. But these “simple” questions to you, can be hurtful and triggering to another person.

Something Curry said is so profound, “It’s not your place to make someone feel worse, it’s your place to make them feel better.” This is the position to take if someone you know is experiencing mentally challenging times.

Holiday Depression is real and experienced by many, but remember you are not alone and you will get through it. If it becomes overwhelming, always seek out a mental health professional or reach out to the National Hotline for Crisis Intervention at any time.

The service is provided 24 hours daily and can be accessed at any one of the following two hotline numbers:

1. Tel. (242) 322-2763

2. Tel. (242) 422-2763