These Techniques Will Help With Your Holiday Depression

For many people, this time of year is wonderful. It can be filled with fun family traditions, shopping, joy, and good holiday cheer. But for those who are already struggling with stress or suffer from depression, this time of year can be overwhelming.

The holidays are a time for family and friends to gather and celebrate, which can be difficult for those who have lost someone close to them. It's also the time of year when the days are shortest, so Seasonal Affective Disorder can be an issue. Ultimately, increased feelings of sadness, inadequacy, unworthiness, and grief can reach a seemingly unmanageable level during the holidays. 

With careful planning, mental preparations, and a bit of self care, the holidays can be managed. 

SELF CARE FOR GRIEF: 

If you are experiencing grief, be intentional about being present with it.

Spend time journaling about what makes you sad.

Talk to a good friend about what you are experiencing. (Friendship is a great healer)

Find a Blue Christmas/ Longest Night Service near you. Churches are now hosting services intended to be safe, sacred places for people who are grieving. Personally, I have found that when I am sad, if I will take the time to let myself be sad and go for walk, journal or talk to a friend, I am able to move through the grief and experience greater peace.  

Sometimes we think self care is a yoga retreat or a bubble bath. Those are great things but we can actually practice self care in short snippets all day long.  Some suggestions follow.

SELF CARE FOR THE CAR: 

You are in the car. You have been busy all day. Take the time to blow off some stress by: 

1. Turn on your favorite music and sing at the top of your lungs for the duration of your drive, or turn off all music. Be mindful of your actions and the surrounding.

A few examples:

• My hand is on the steering wheel. The steering wheel feels _______ against my skin.
• I feel my bottom against the seat. The seat is strong enough to hold me.
• The building to my right is red brick. The car next to me is small and yellow.

2. At a stop light be intentional to focus on your breath the entire time the light is red.

Feel your breath enter your nostrils. Notice the way it feels for breath to exit your nostrils.  Have kids in the car? Invite them into this mindful practice with you.

3. At a stop light rub your hand on the seat and notice the texture. For just that time don’t look at your phone. Just focus on the feeling of your hand on the texture of the seat.

These practices ground us in the present and help us calm our thoughts and bodies.

SELF CARE FOR THE OFFICE: 

• Create some beauty in your work space
• Take one minute and practice breathing at your desk
• Make a list of things you are grateful for at the beginning of your day
• Compliment someone - it feels good to give to others

LOOK AT YOUR DECEMBER CALENDAR: 

• What is life giving?
• What is life draining?
• Is your calendar too full?
• Who do you really WANT to do this December?
• Make a plan.
• What is on your calendar that stresses you out?
• What can you do to make it less stressful?
• Is there anything on your calendar that you are going to hate but you agreed to it to  meet someone else's expectations?
• Are you going to see people that are difficult?
• Is there a way to address the difficulty before you see them?
• Is there a topic that comes up that you want to call off limits?
• Make an exit plan for if things become toxic.

OTHER SELF CARE PRACTICES: 

• Don’t over spend for gifts
• Set limits on drinking alcohol
• Drink enough water
• Make a plan for exercise
• Donate to an organization you believe in
• Write someone you love a note.
• Spend time outside
• Listen to calming music
• Journal
• Say no to something
• Go to an animal shelter and play with the animals there
• Stay home in your pajamas one Saturday
• Create a soothing space in your home and or office with beautiful lighting
• Get a massage
• Talk to your best friend
• Spend some time coloring
• Bathe and put clothes on that make you feel beautiful or handsome
• Eat a healthy meal
• Make a list of things you are thankful for
• Rest on the couch with your Weighting Comforts weighted blanket

I hope this helps.