While the holidays can be the most wonderful time of the year, they can also be complicated and heighten negative emotions for those wrestling with depression. Whether it is the onset of winter’s dark evenings and cold temperatures, the first holiday without a loved one, estrangements from family members or friends, the chaos of juggling plans, financial stress, the temptation to overindulge, or a host of other reasons, the holidays can bring up unwanted feelings.
Identifying symptoms of depression in yourself and others is the first step toward finding healthy ways to cope with the triggers that holidays may bring in their wake. Clinical Nurse Manager of Behavioral Medicine at Methodist Hospitals Jamie Tarpley encourages people to be aware of common symptoms of depression, which can include lingering sadness, loss of interest in the things you normally enjoy, sleeping too little or too much, weight gain or weight loss, increased anxiety, mood swings, and inability to think clearly.
Tarpley recommends starting with the basics of taking care of your body by eating well, getting the right amount of sleep, exercising, avoiding substances, and limiting alcohol, which is a depressant. Beyond these building blocks, Tarpley advocates for protecting your peace by putting boundaries in place for the sake of your health and the health of those around you.
“It’s okay not to feel okay. With the holidays coming up, you have all these traditions and expectations that come with them. Being under these unrealistic expectations, you may feel like you have to be Superwoman or Superman and accomplish all these things and make everybody happy. We have to put the brakes on, do what we can, and keep our own expectations in check,” Tarpley said. “You have to be able to learn how to say no and create your own boundaries. It is ok to say No to people and situations that stress you out. You may need to go to a gathering late or leave early, limit time with people when necessary”.
There are ways to protect your mental health during the holidays. Most importantly, take care of yourself. Use self-compassion. Treat you like you would treat a close friend with warmth, kindness and support. Take time out to recharge your batteries, do the things that make you feel your best.
When trying to figure out ways to cope with depression, it can be difficult to know where to begin. Fortunately, you don’t have to face that struggle alone. Whether it be reaching out to a friend, family member, therapist, primary care physician, clergy, or hotline like National Alliance of Mental Illness, Tarpley recommends reaching out when you need help instead of distancing yourself from others or underestimating the importance of mental health.
“Don't be afraid to reach out because isolation increases that depression and grief, and there are people out there who can and want to support you. You need that person to talk to or to be that bridge of some sort,” Tarpley said. Remember that it is okay to feel the way you feel. Be kind to yourself, work through your feelings. Do your best and your best is good enough. Depression, anxiety are forms of mental illness and Unfortunately, there's a stigma attached. We want to try to break that stigma because your brain is the most important organ of your body. Without our mental health, we really can't function.”
For more information about Methodist Hospitals and its services, visit methodisthospitals.org.
