The days are getting shorter, and the holiday season is rapidly approaching. For many of us, the holiday season means good food and fun festivities. For people living with depression, however, the holidays can be a very difficult time of year. Even for those who feel confident in their coping strategies and feel stability in their mental health, the holiday season can inflict pain, anxiety, and stress. Although the holiday season can be the most beautiful time of the year, it can also be the most expensive time of the year, the loneliest time of the year, and the most mentally taxing time of the year, especially for someone struggling with mental illness.
That’s why friends and family members need to be conscious of how the holiday season is impacting their loved one’s mental health. If someone in your life is experiencing depression during the holidays, you should feel empowered to offer support and friendship.
Look out for Symptoms of Depression
The first step to helping loved ones with depression is being able to identify their symptoms. Depression is more than just sadness. It includes a loss of interest or pleasure in doing things previously enjoyed. Often, it is accompanied by an increase or decrease in weight and/or sleep. Irritability or mood reactivity may be prominent. Loved ones may move slower than usual or be fidgety and restless. Fatigue or loss of energy can be debilitating. A depressed individual may feel an excessive amount of guilt and worthlessness that can escalate into thoughts of death or even suicide. Because depression may cause difficulties in concentration, decision-making, and motivation, depressed loved ones are especially challenged when it comes to communicating their needs.
Depression looks different for everyone. However, there are some common characteristics that individuals might experience. Here is a list of common depression symptoms:
- Depressed mood
- Social isolation
- Trouble sleeping
- Sleeping too much
- Poor self-care
- Suicidal thoughts
- Being more anxious than usual
- Lack of motivation
If you notice a loved one exhibiting any of these symptoms, it could be a sign that they may benefit from some form of mental health treatment. People sometimes fall into a seasonal pattern and may experience these symptoms around the same time every year, and it is especially common around the holidays. Either way, being there to support your loved one as they navigate this challenging time can make a huge difference.
Touch Base Regularly
In our modern, hyper-connected world, staying in touch with loved ones is at our fingertips. Smartphones, social media, and the internet offer unprecedented ease of communication. However, the quality of our connections often matters more than their quantity.
To truly nurture our relationships and mental well-being, it’s beneficial to set aside dedicated time for meaningful interactions. This could involve sending a thoughtful text, phone calls with friends and family members, or arranging face-to-face meetups when possible. By prioritizing genuine connections, we can combat feelings of isolation and boost our mood, making the most of the technology available while maintaining the depth of our relationships.
Actively Listen
It’s easy to get caught up in gift-giving and parties during the holidays. We can become so distracted with our own tasks and chores that we forget to listen to a friend or family member when they reach out to us. Pay close attention when someone reaches out during the holiday season, as they may be dealing with stress and symptoms that may not be immediately visible.
In other words, be an active listener whenever and however you decide to touch base and support your loved one. Allow them to open up to you and be there for them nonjudgmentally. When appropriate, respond and reflect on what they have said. Don’t feel like you need to offer advice or resources. Instead, show them you care enough to listen, validate their feelings, and respect what they say.
Suggest Stress-Relieving Activities
Once a person feels that he or she has been heard, it can be easier to offer encouragement and information. If you sense a loved one is struggling with holiday depression, seasonal affective disorder, holiday stress, or other mental health issues, offer to join them in a fun activity. Late fall is the perfect time to put on soothing music, play board games, and distract yourself with something lighthearted and fun. Exercise is a proven treatment against depression, and going on a walk outside to enjoy the crisp autumn air can help mitigate stress levels and alleviate symptoms of anxiety and depression.
Diet can also play an important role in mental health. Although the holidays are typically a time for hearty, soulful meals, occasionally mixing in healthy meals helps fuel your body and mind to ward off stress, sadness, and negative feelings. Promoting physical health is a great way to combat symptoms of depression and other mental disorders.
Don’t Place Unnecessary Pressure & Respect Boundaries
When connecting with your loved ones during the holiday season, let them know that declining your offer is okay. Sometimes, when a loved one is experiencing holiday blues, the boldest act of self-care is simply to take time for themselves. Don’t pressure them to go out or stay out later if they don’t feel comfortable or if they are feeling depressed. Keep in mind that some holiday activities can trigger depression and conjure more stress or mood swings.
Also, stay mindful of where you invite your friends or family members. If crowds make them anxious, avoid places where there may be many people. If they are sober, find gatherings where drinks or triggers won’t be present. And, if your friend or family member does decline, don’t take that as a reason to stop inviting them to future outings. Be patient and gently encourage their presence while maintaining your support and love.
Seeking Professional Help
People with depression may not recognize their symptoms. Helping them identify depression and then encouraging them to get proper treatment is extremely important. Some people may not recognize their symptoms or be in denial. Sadly, some feel shameful about depression. Hearing they have non-judgmental support can be liberating. Depression usually progressively worsens without treatment. Assisting loved ones with finding a therapist or a psychiatrist and making appointments may make all the difference in ensuring they get the help they desperately need.
Once loved ones begin treatment, encouraging them to stick with it is also essential. When starting medications, it can take several weeks before patients experience any relief from symptoms. Sometimes, medications do not work for patients, or they experience unwanted side effects. It can take time to find the medication that best fits the patient. Patients often become hopeless during the “waiting period.” Gently reiterate to your loved one that this depression episode is temporary. Being willing to simply listen without offering advice can be very meaningful. Knowing that their self-worth is at an extreme low, sharing memories of their past accomplishments, their positive characteristics, and how they have enriched the lives of others can help keep discouragement at bay.
Treatment for Holiday Depression in California
Neuro Wellness Spa can help you or a loved one who may be struggling with holiday depression symptoms. We are proud to offer in-network psychiatry, talk therapy, and TMS therapy for depression, available both in-person and online to residents of California. Our team of mental health professionals will assess your symptoms and determine which of our treatments is the best fit for you and your mental health treatment goals.
If you or a loved one is experiencing signs and symptoms of holiday depression, please contact us today to find out if any of our depression treatment options are right for you.