8 Ways to Cope with Depression and Anxiety During the Holidays

Depression and anxiety around the holidays isn’t an uncommon experience. You’re not alone - and while hearing that doesn’t make it go away, it can be comforting to know others relate to this same feeling right now. Today we’re discussing what you can do to help yourself cope through the holidays, as well as offering advice for your family and friends who want to better support you.

Here are some common reasons many struggle during this time:

1. Loss of loves one’s being brought back up during the holidays

2. Anxiety around traveling and social events

3. Financial struggles and feelings of inadequacy 

4. Past trauma around family coming back up

5. Seasonal depression

6. And so many other reasons, which are all valid!!

Mental Health Tips if You’re Struggling During the Holidays

Maintain your self care routines

It’s easy to let go of a few habits during the holidays, but this can lead to a decline in mental health. A maintained self care routine is important because it allows you to take care of your basic needs and health. When self care is neglected, it becomes easier for mental health to decline as well. Despite a busy holiday schedule, find ways to continue with your self care routines and habits to your best ability, even if some of your routine needs modified to make it work for you right now.

Schedule additional therapy sessions

The holidays can bring up past trauma and triggers; it’s even possible for new or unexpected triggers to have developed around this time. Scheduling in extra therapy sessions around the holidays may help in learning healthy ways to cope with what you’re struggling through as well as provide you extra support during this time.

Take a hot bath or shower

Find some ways to help you relax and de-stress, both physically and mentally. Hot showers and baths help to release muscle tension, which has positive effects on helping to relax your thoughts and mind in return. I highly recommend adding extra candles, comforting lighting, bath bombs, or shower steamers to get yourself fully present in the moment. Lavender scents pair well for relaxation!

Move Your Body

During the fall and winter, it’s easy to become more sedentary than in the spring and summer. Continuing to focus on movement goals helps to promote your mental health by allowing you to release emotional stress through positive and healthy physical stress (exercise). It matters less on which types of exercise you do more and more about the consistency of movement; this is why it’s important to choose something that feels rewarding and enjoyable for you. Don’t be afraid to branch out and try several different forms of exercise and also know its okay to take part in a variety or combination of styles! Some examples of things to try could be lifting heavy, going for 45 minute walks, taking yoga classes, or even playing Wii Just Dance for 30 minutes. While movement creates physical stress, it is well known and therapist-recommended to help eliminate the mental and emotional stress.

Practice positive self talk

The holidays can put extra pressure and expectations on us, whether that be financial expectations, being the best holiday host, meeting a partner’s family for the first time, or even just the expectation to smile more simply because its the holidays and everyone else around you is happy. Struggling during the holidays doesn’t mean you’re failing yourself or your loved one’s. Practice self compassion when struggling and recognize that its okay not to be in the best place mentally right now. When you notice guilty thoughts popping up in your head, tell yourself that you are strong enough to get through this, that these emotions are temporary, and that feeling like this is okay! Don’t guilt yourself or question yourself too much when you’re not feeling your best. Work on the story you tell yourself and practice self compassion.

Set boundaries with family and friends

Setting boundaries can feel hard if its not something you’re used to doing. Remember that setting boundaries doesn’t mean you don’t love your friends or family. Think of setting boundaries as your space so that you can show up better when you’re around them! If you’re comfortable, you can also let them know that you’re struggling and just need some alone time at the moment. Sometimes we need time alone to recoup after high energy events… and there are lots of high energy events this time of year! Don’t feel bad for sitting out from social events, although I know this can also be hard if you have family or friends who make you feel guilty for doing so. Try practicing setting loving and gentle boundaries in the mirror.

Prioritize your sleep

Neglected sleep can negatively impact your mental health; ensuring that you’re getting enough is important! This is especially true during the holidays or anytime you’re partaking in more activities than usual (even if the said activity is more parties and holiday events). Your body needs time to recover and when neglected, mental health can be impacted pretty quickly. Make sure sleep remains a priority, even if this means more naps during the day!

Let Your Family or Friends Know You’re Struggling

You are not a burden for reaching out or needing to lean on someone when you’re not feeling your best. If you’re struggling, let someone you love and trust know that you’re not doing well and ask for support to get through these times. If you want to expand your community or make new friends who have similar values and struggles, please check out our community group!

How to Support Your Loved One’s During the Holidays

If someone you know is struggling with their mental health during this time, here are some ways you can be supportive to them:

• Acknowledge that this may be a hard time and that you’re here to love and support them

• Ask what you can do to help (some ideas are to remind them of their self care routines, to help them around the house, or to spend more one on one time with them)

• Let them know that they are wanted at upcoming holiday events, but if they’re struggling and need time away that you understand are there to support them

Ultimately everyone’s needs around this time are going to be different and the most important thing you can do for your loved one’s is ask what they need and listen! And if you’re struggling yourself, know that you’re not alone and try out some of the tips here. We’d love to have you join us over on our community page as well for more self care, mental health, and self growth conversations!