How to Cope with Low Mood and Depression during the Festive Season

Experiencing low mood and depression during the festive season can feel completely overwhelming.

It’s the most ~~wonderful~~ triggering time of the year. While the festive season is traditionally viewed as a time of celebration, it can be upsetting for those of us dealing with low mood, depression and other mental health concerns.

Atmospheric images of eating and spending time with our loved ones, can be problematic when you are struggling with depression, anxiety and traumatic stress. Mental Health Today, have published comprehensive post specifically acknowledging those struggling with eating disorders, sobriety, trauma and abuse. The post offers support lines for issues many people are reluctant to talk about and explains how many people get mentally caught up what we think Christmas is “supposed” to look like”.

I wrote this post because I understand how it feels to be subjected to pressure from friends and family to please cheer up, it’s Christmas. These words can be so triggering and hurtful.

The truth is, you cannot be expected to put your depression aside for the day, depression doesn’t work like that.

In this post, I’ll share five heartfelt comforting tips to help bolster your mental health during the holidays, so together we can feel less alone in the ache of depression.

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5 Comforting Tips to Support Your Mental Health During the Holidays.

The following tips are not a substitute for medical advice, but small gestures that can help you feel more able to cope with depression during the festive season.

COMFORTING Tip #1: Be Kind To Yourself

Be patient with yourself. A mind addled by depression affects self worth, triggering a crushing cycle of rumination.

Remember depression has a bio-medical component and is not a personal weakness. Be patient and forgiving with yourself. You are doing the best you can under very trying circumstances.

Comforting Tip #2: ask for help

Reach out for support. I’ve put together a page with a list of mental health support helplines and encourage you phone or reach out to the Samaritans throughout the festive period (they are available 24/7 to support anyone who is feeling down or distressed). This post also has an excellent inclusive list of support lines and services.

Comforting Tip #3: Practice Compassion

Fortunately, we can all learn compassion. Dennis Tirch (Ph.D), psychologist and director of The Center for Mindfulness and Compassion Focused Therapy, says cultivating compassion “allows us to engage our brain and body’s basic soothing system”

Things you can do to practice compassion:

Take a deep breath
Remind yourself it’s okay to feel.
Small gestures that demonstrate you appreciate your body, such as washing your face, using hand cream or brushing your hair
Practices to support your mind, such as mindfulness and meditation

Comforting Tip #4: create some mental Space

We all know that it’s important to maintain our own personal space and boundaries, but not knowing how to address the situation is what makes it hard. Setting boundaries with family members during the holidays is often difficult, triggering the impulse to avoid family gatherings. Avoidance behavior can push us into social isolation and loneliness, which can be a dangerous place to be when you have depression.

Here are some tips for setting your mental space for yourself during the holiday season:

Hibernate don’t isolate. Focus on what you need to nourish your body and mind during this time. how to make ourselves feel better during Christmas time. It’s perfectly okay to put your needs first.
Watch the habit of feeling obligated to spend too much time with your family or friends, be open with your friends and family about how much time you can realistically spend with them.
When everyone around you seems to be enjoying the festivities and you are feeling triggered, remind yourself that their words and opinions do not define who you are.
When put on the spot with holiday invitations, you don’t have to answer immediately out of obligation. Ask for a little time and reassure the person you’ll get back to them once you’ve checked your schedule.
Try to keep your plans flexible and open, leaving plenty of space for personal activities and relaxation
Make yourself a cosy little space at home to retreat to when you need to.
If you have made a commitment to attend an event that you do not want to go to, then limit your participation in it.
Try to limit your exposure to social media and television adverts over the festive season

Comforting Tip #5: Give the Gift of Care To Yourself

It’s not always easy to feel better at Christmas time. There is so much pressure to be happy and enjoy the holidays. But the truth is that it’s okay to take a step back from the madness.

A growing body of research indicates an undeniable link between physical and mental health; that’s why it’s so important to put yourself first.

Here’s some tips to help you give yourself the gift of care this festive season:

Focus on the present moment. When feeling overwhelmed by anxious thoughts, practice bringing to mind something that fills your heart with warmth and love. That could be anything, like a mantra, prayer, or image of a spiritual being.
Spend time with people who make you feel good
Eat well. Don’t skip meals and take care to include foods that are nourishing and healthy.
Get enough sleep.
Give yourself permission not to do things.
Re-frame your idea of self care, rather than viewing it as a luxury or indulgence, begin to cultivate the understanding that caring for and nourishing your body and mind will help you cope day to day with the demands of living with depression

Brave Reminder

You are not alone, brave friend. We are all facing the stress and uncertainty of a rapidly mutating global pandemic, gift-buying pressure, and the reality of spending Christmas away from family and loved ones.

When you are experiencing low mood and other depressive symptoms, the contrast between how you are feeling and those around you appear to be feeling can be overwhelming. But not everyone who appears to be enjoying the festivities is truly happy; depression can be lurking, hidden beneath a glowing smile. This powerful quote captures the crushing reality of depression:

Sometimes the strongest ones among us are the ones who smile through silent pain, cry behind closed doors, and fight battles nobody knows about” – Levita Charin

If you’re experiencing feelings of distress and want someone to talk to, please call Samaritans on 116 123 – their phone lines are open all day every day over the festive period and they’re free.

Until next time brave friend, be kind to yourself,

PS: Always remember: depression does not define you, it is a serious disease that can occur at any time, to anyone. While some people are able to manage and have functional days, others may struggle to function at all. Please if you are feeling unwell, seek immediate help and support. I’ve put together some helpful numbers here on the resources page

Can you relate to any of the issues discussed in this post? Please share your thoughts in the comments below, it might just help someone else reading this. Or join the conversation on Instagram using #beyourownkindofbrave