The festive season is often portrayed as a time filled with joy, togetherness, and celebration but it may not be so for everyone. Having lost my Father a few years back, I am acutely aware that, for many people, this time of year can also be one of the most challenging, especially for those struggling with depression. While the world around you may be decked out in lights and holiday cheer, the pressure to feel happy when you’re battling emotional struggles can be overwhelming. The good news is that you’re not alone, and there are ways to manage depression during the festive season. Here’s how:
1. Acknowledge Your Feelings
It’s okay not to feel joyful during the holidays. Give yourself permission to experience your emotions without judgment. Suppressing feelings of sadness, loneliness, or anxiety often makes them worse. Instead, try to acknowledge them and understand that it’s normal to feel this way, especially if the holidays trigger painful memories or intensify feelings of isolation.Staying connected with your feelings is better than suppressing them.
 2. Set Realistic Expectations
The pressure to meet expectations, whether from yourself or others, can contribute to feelings of stress and sadness. Instead of striving for the “perfect” holiday, try to embrace imperfections. Set realistic goals for what you can and cannot do, whether it’s hosting a gathering, shopping for gifts, or participating in social events. Sometimes, saying “no” or scaling down your activities can bring peace and reduce overwhelming feelings.
 3. Practice Self-Care
During the festive season, it’s easy to get caught up in obligations and forget to take care of yourself. Make time for self-care activities that bring you comfort, whether that’s reading, meditating, exercising, or simply taking a walk in nature. Prioritize sleep, healthy eating, and activities that nurture your mental and physical well-being. Even a few minutes of mindfulness or deep breathing can help alleviate anxiety and depression symptoms.
4. Avoid Comparing Yourself to Others
Social media can exacerbate feelings of inadequacy during the holidays, with constant images of seemingly happy families and perfect celebrations. Remember that what you see online is often a highlight reel, not reality. Avoid comparing your situation to others, as everyone experiences the festive season differently. Focus on what you can control in your own life, rather than what others are doing.
 5. Stay Connected with Support Systems
Isolation can worsen depression, so it’s essential to stay connected with friends, family, or support groups. If being physically present with loved ones isn’t possible, reach out through phone calls, video chats, or even text messages. Sometimes, simply talking to someone who understands can ease feelings of loneliness. If you don’t feel comfortable sharing your struggles with friends or family, consider seeking out a mental health professional or joining an online support community.
 6. Create New Traditions
For many, the festive season can bring up memories of loss, grief, or changes in family dynamics. Instead of dwelling on traditions that may no longer be possible, consider creating new ones that better suit your current emotional state.
Traditionally in our home , the married girl’s parents bring gifts etc. for Diwali.After my Father passed away we reversed the tradition and it was us bringing gifts and sweets to our Mother and rest of the family.You could try something as simple as starting a new holiday routine, volunteering, or dedicating time to a meaningful cause. Creating new, positive associations with the holidays can help shift your focus away from past pain.
7. Limit Alcohol and Stimulants
While it can be tempting to drown your sorrows and indulge in festive cocktails or excessive caffeine, these substances can intensify feelings of depression and anxiety. Alcohol is a depressant that can worsen your mood, while stimulants like caffeine can increase feelings of restlessness and irritability. Try to limit your intake of these substances and instead opt for healthier ways to cope with stress, such as drinking herbal teas, exercising, or practicing relaxation techniques.
 8. Reach Out for Help
If your feelings of depression are becoming overwhelming, don’t hesitate to reach out for professional help. Many therapists and counselors offer support through the holidays, either in person or online. If you’re feeling particularly low or experiencing thoughts of self-harm, contacting a mental health crisis line can provide immediate assistance. Remember, there is no shame in asking for help, and you deserve support.
 9. Practice Gratitude, but Don’t Force It
Practicing gratitude can help shift your mindset and bring some positive perspective, but it’s important not to force this practice if you’re not feeling it. Instead, try to identify small things you are thankful for, whether it’s a warm bed, a loyal pet, or a quiet moment. Focus on the present, and take it one day at a time. Gratitude, when practiced gently and sincerely, can help ease the intensity of depressive thoughts.
 10. Give Yourself Grace
Lastly, be gentle with yourself. The festive season can be emotionally taxing, especially when you’re dealing with depression. Don’t feel guilty for how you feel or pressure yourself to keep up with others’ expectations. It is OK to say ‘NO’ if you are not feeling upto it to join a party or a celebration.Understand that it’s okay to take things slow and care for yourself in the way you need.
Final Thoughts
Dealing with depression during the festive season can be challenging, but with self-compassion, realistic expectations, and support from loved ones, it’s possible to navigate through it. Remember, you don’t have to face it alone. Whether through friends, family, or professional help, reaching out can make all the difference.
This post offers practical advice to help people manage their mental health during the festive time which can be emotionally demanding.
Have you ever felt low during the festive season? Would you like to share some tips that help navigate this time?
“This post is a part of #FeelingFestiveBlogHop hosted by Manali Desai and Sukaina Majeed under #EveryConversationMatters”
This blog post is part of ‘Blogaberry Dazzle’hosted by Cindy D’Silva and Noor Anand Chawla in collaboration with Dr. Preeti Chauhan.
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