The holiday season is often portrayed as a time of joy, togetherness, and celebration. However, for many people, it can be a challenging period marked by feelings of loneliness, stress, and even depression. If you find yourself struggling with holiday blues, you’re not alone, and there are strategies to help you navigate this season with a brighter spirit. Here are some tips to beat holiday blues:
- Stop the Comparison Game: Why do issues like debt and family problems become more daunting during the holiday season when we struggle with them year-round? The answer lies in the incessant comparison that plagues the festive period. People around us showcase their seemingly perfect plans while social media inundates us with the idealised “happy family” myth. Comparing ourselves to others is a fast track to undermining our self-esteem, which is a leading cause of depression. To combat this, try setting a time to periodically reflect on your thoughts, noting any comparisons you have made. Ask yourself if these comparisons are based on truth or assumptions, and consider what you might not know about the people you’re comparing yourself to. How can you find ways to compare yourself favourably?
- Gratitude as a Daily Ritual: Incorporate gratitude into your daily routine by using your morning or evening tooth-brushing session. Every time, identify three to five things you are thankful for. Even when it feels like the last thing you want to do, consider it a lifeline, as gratitude has been scientifically proven to improve mood. Why do it while brushing your teeth? When you attach a new habit to an established one, like tooth brushing, it is more likely to become a consistent part of your routine.
- Prioritise Self-Care: While it may be tempting to reach for alcohol or binge on comfort food to feel better, these choices often backfire. Alcohol is a depressant, and overindulgence can lead to indigestion and bloating. Instead, focus on self-care, even if it is not perfect. If you can’t bring yourself to hit the gym, go for a walk. If you can’t resist sugary treats, incorporate a salad into your diet. Each small self-care choice sends a message to your brain that your well-being matters.
- Harness the Power of “No”: Reduce Christmas-related depression by learning to say “no” to activities or choices that you know will worsen your mood. Decline the ham your mother made if you’re trying to follow a vegan diet or skip drinks with colleagues who aren’t kind to you. Pleasing others at your own expense rarely leads to happiness. By saying “no” to what doesn’t serve you, you free up time for activities that genuinely uplift you. Engaging in pro-social gestures, like sending Christmas greetings, can boost the mood for both the sender and receiver.
- Stay Social Despite Resistance: When you’re dealing with depression, it is common to avoid social interactions and stay home. However, engaging in positive social events can help you remember your connections and distract you from overthinking. Use discretion in choosing social activities; avoid events involving party drugs, but consider joining friends for dinner or taking a nature walk, which can also provide exposure to sunlight, known to help combat depression. Alternatively, establish your own holiday tradition if thinking about past, happier ones leaves you feeling low. Celebrate the solstice or engage in a tradition of volunteering.
The holiday season can be a challenging time, but it’s essential to remember that you have the power to take control of your well-being. By adopting these strategies and seeking professional support when needed, you can overcome holiday blues and cultivate joy and peace during this festive season.
Marlene Agius is a Trauma-Informed Coach and Gestalt Psychotherapist. She supports adults in navigating their life challenges through a therapeutic journey of heightened awareness, compassion and self-acceptance. She has experience working in the mental health field, particularly with issues of anxiety, depression, loss, challenging relationships, trauma and major life transitions.
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