Surviving the Holidays: Practical Advice for Dealing With Depression

Many people consider the holidays “the most wonderful time of the year,” but if you have depression, family gatherings and other seasonal activities can sap your energy and make your mood worse. The days are also shorter in the winter, increasing the risk of seasonal affective disorder (SAD).

At Armstrong Telehealth, our experienced nurse practitioner, Nikki Armstrong, DNP, APRN, FNP-C, provides high-quality care for depression and other common mental health conditions. Here, we provide simple tips for managing the holiday blues.

Why does depression worsen during the holidays?

The holidays are about relaxing and spending time with loved ones, but if you have depression, you may notice your symptoms worsening this time of year. 

The pressure to buy expensive gifts and attend family or social gatherings can leave you feeling anxious and overwhelmed. Many folks have complicated relationships with their parents and siblings, and seeing each other again can reopen old wounds or stir up unwanted memories.

4 practical tips for dealing with holiday depression

Mental health challenges can be difficult to navigate, but you don’t have to suffer. Smart strategies can help you stay positive in the coming weeks. Here are a few tips for getting started:

1. Don’t be afraid to set boundaries

During the holidays, it’s tempting to say “yes” to everything. After all, you don’t want friends or family to think you’re a Scrooge. But there’s nothing wrong with keeping a schedule and limiting your engagements. 

Setting clear expectations with your loved ones now can protect you and reduce the amount of stress you experience. And just because you feel as though you should attend a specific event doesn’t mean you have to. 

2. Prioritize self-care

The weeks between Thanksgiving and New Year's often seem like a blur. Between shopping, attending family functions, and completing end-of-year tasks, there’s little time to catch a breath.

It can be tempting to try to go 100 miles an hour to keep up, but this can lead to burnout. And, research shows that burnout can increase the risk of depression. Instead of burning the candle at both ends, make time for yourself. 

There’s no one way to do this, but we recommend setting aside at least an hour daily for self-care. That could mean reading a good book, watching your favorite TV show, or soaking in a warm bath. 

The benefits are clear whatever you choose. Research shows that people who engage in self-care report higher levels of happiness and general well-being.

3. Limit alcohol intake

Many people include alcohol in their holiday celebrations. While there’s nothing wrong with drinking a beer or glass of wine, if you have depression, alcohol can make your symptoms worse. 

Sure, a “buzz” feels good for a while, but it’s typically followed by a headache, dehydration, and poor sleep. You can prevent all of these side effects and keep a positive outlook by sticking to nonalcoholic drinks, like soda, sparkling water, or tea.

4. Ask for professional help

Setting boundaries, limiting alcohol, and prioritizing self-care are great ways to stay positive and navigate the holiday season. But if you have major depressive disorder (MDD) or treatment-resistant depression (TRD), these strategies aren’t always enough to feel 100%.

Working with a qualified professional like Nikki can provide peace of mind. After an evaluation, she can recommend talk therapy or prescribe medication; she can also refer you to a mental health specialist if needed. Having a partner you can rely on through the ups and downs can significantly improve your mood, outlook, and quality of life during the holidays and beyond.

We can help you manage your depression

Depression makes the holidays look bleak, but the right treatment approach changes everything. Call Armstrong Telehealth at 937-657-0757 to book your appointment now and take the first step toward better mental health. You can also book online.