The winter holiday season can be a time of celebration and fun. However, it can also be a time of increased depression and anxiety. While some people immerse themselves in the joy of the season, many people struggle with worsening mental health symptoms.
The pressure to enjoy the holidays can make people feel guilty, confused, or worried about experiencing these symptoms. Understanding how common these feelings are and what to do about them can help you cope with holiday depression and anxiety more effectively.
This article will explore ways to cope with holiday anxiety and depression. You will learn:
- How to recognize depression and anxiety
- What may cause holiday depression and anxiety
- How to cope with anxiety and depression around the holidays
- When it’s time to seek treatment for anxiety and depression
If you or someone you love struggles with holiday depression or anxiety, you are not alone. Find compassionate treatment and support at Agape Behavioral Health. Contact our intake team to learn about our programs or to schedule an intake appointment.
Symptoms of Depression and Anxiety
Some people experience worsening symptoms of existing depression or anxiety around the holidays. Others develop new symptoms during this time of year. Knowing the symptoms of depression and anxiety can help you identify and manage these conditions.
Signs of depression include:
- Feeling hopeless
- Sleeping too much, having trouble falling asleep, waking up too early
- Feeling sluggish or slowed down
- Having negative thoughts about yourself
- Feeling frustrated or irritable
- Physical pain without a clear cause, including muscle aches, headaches, or stomachaches
- Thinking about death or suicide
It is important to pay attention to changes in mood, sleep, energy levels, and behaviors. Noticing the signs of depression can help you start coping with it.
Some signs of anxiety include:
- Feeling tense or nervous
- Being irritable
- Poor concentration
- Restlessness or agitation
- Increased isolation
- Detachment
- Teeth-grinding
- Tightness in the chest
- Headaches
- Excessive sweating
- Faster heart rate
- Stomach discomfort or nausea
Anxiety can also affect people’s sleep and appetite. People may feel like they cannot relax or feel overwhelmed often. Recognizing the symptoms of anxiety can help people learn healthy coping strategies to manage it.
Agape Behavioral Center accepts many private insurance plans
What Causes Holiday Depression and Anxiety?
Mental health professionals believe there are several potential causes of holiday stress and depression. Here are some of the things that may lead to stress, anxiety, and depression during the holidays.
Shorter days
Fewer daylight hours and longer nights can trigger a mental health condition called seasonal affective disorder (SAD). SAD is a form of depression that typically resolves when days begin to lengthen in the Spring.
The end of the year
Some people use the end of the year to reflect on the past. People may feel anxious, guilty, or ashamed of things that happened during the previous year. Or, they may feel disappointed or “down” about things they didn’t accomplish.
Increased stress
The holiday season often means a longer to-do list. People may feel pressured to do more holiday shopping and plan gatherings. This can lead to less downtime and more financial stress.
Social gatherings
For some, family gatherings are a source of considerable holiday stress. People may have to travel far to spend time with family and friends. Or, people may feel disconnected from family members. People may also feel depressed if they are estranged from family members or not welcome at events. The holidays can also be a time when people notice the absence of loved ones.
Increased substance use
More social events and gatherings may mean more substance use. Drinking more alcohol or using other substances more often can intensify existing depression and anxiety.
Fatigue
All of the shopping, social events, planning, and traveling during the holiday season can leave people feeling drained and depleted. Mental and physical fatigue can intensify depression and anxiety.
Coping with Depression and Anxiety Around the Holidays
If you feel depressed or anxious around the holidays, there are things you can do to manage it. Here are some tips for coping with depression around the holidays.
- Set realistic expectations for the holidays. Don’t overextend yourself. Say no when you need to.
- Make a list of what you absolutely must do and focus only on those things.
- Use mindfulness techniques to stay grounded in the present moment.
- Limit social media use during the holidays. Don’t pay attention to others’ holiday experiences or feel pressured to measure up to unrealistic standards.
- If you are feeling isolated, volunteer for a cause you care about. Find a local food bank, animal shelter, nursing home, or other organization that needs helping hands.
- Reject the pressure to overspend. Focus on spending quality time, not money.
- Prioritize rest and sleep to avoid holiday fatigue.
Managing holiday depression and anxiety starts by recognizing it. Take time to check in with your feelings each day throughout the holiday season.
When to Seek Treatment for Holiday Anxiety and Depression
Holiday anxiety and depression can take a toll on your body and mind. Sometimes, you may need additional support or treatment to help you manage these conditions.
Some signs you need mental health treatment include:
- You are struggling with sleep–sleeping too much or not enough
- You have gained or lost a lot of weight without trying
- You have thoughts of self-harm or suicide
- You feel hopeless
- You cannot enjoy anything
- You are isolating yourself
- You are using drugs or alcohol to manage your anxiety or depression
If the symptoms of anxiety or depression affect your daily functioning, get help right away. Mental health conditions are treatable. Seek the treatment you need and deserve as soon as you recognize a problem.
Find Mental Health Treatment
If this holiday season is leaving you feeling drained, anxious, or hopeless, you are not alone. Contact the Agape Behavioral Health specialists to learn more about managing holiday anxiety and depression. Reach out to our intake staff to explore your treatment options or schedule an intake appointment.
