Well, I wasn’t sure when I would get a chance to get back here and write again, but I felt like this was something important that needed to be talked about.
If you suffer from depression or another kind of mental illness, you would probably agree with me that the holidays are some of the hardest days/weeks of your entire year. Instead of something to look forward to and enjoy, we see the holidays as something we are just trying to “get through.”
Wait! Isn’t it supposed to be “The most wonderful time of the year?”
Hmmm, I guess it is for some people. After all, it is a season filled with parties, family gatherings, traditions, and social interactions. But for others, it can be a time of sadness, loneliness, stress, and anxiety.
And I, for one, know exactly how that feels.
If you are sitting there today, in the midst of this holiday season, and feeling the same way… I just want you to know that you’re not alone. For me, some years are worse than others and admittedly I am doing much better this year than the last 3 years in a row, but even now I still feel it creeping in. And it scares me.
Obviously, I cannot cure depression or anxiety (yours or mine), and it is a well-known fact that this time of year can cause all kind of triggers to make things worse. But, I wanted to share with you a few ways that you might be able to help manage your depression and anxiety during the holidays and maybe even enjoy it too! And believe me, this is as much for myself as anyone else!
1. Lower your expectations.
Seriously! This is SO HARD for me! For years I have had the idea in my mind of the “Perfect Christmas” and I have spent all this time chasing after it only to find myself more stressed out and depressed than before! Even just this week, my husband had to remind me of my new mantra: “Good Enough is the new Perfect.” We must remember that just about everything- gifts, decorating, food, company- it all can be “good enough.” Phew!
2. Take time for yourself.
This is another difficult one. When things get busier in our lives we tend to take care of ourselves LESS instead of more. This is the opposite of what needs to really happen. For example, exercise is probably the first thing to go on our list of things to do. We have too much shopping, baking, wrapping, driving, to do and so we cut out something that seems less important like exercise. The more stress we are under, the less time we feel like we have, and as a result- the more irritated our mood is and run down our body feels. And we already know what a great booster exercise is for our mood, so we just gotta do it! Again, I am preaching this to myself right now! I may not have time to do my normal hour and a half at the gym, but I can squeeze in a brisk 30 minute walk around my neighborhood and it will still do the trick. Plus, it can help work against all those extra calories you might be consuming this month! 🙂
Another way to take care of yourself is making sure you get enough sleep. Studies have shown that there is a significant link to lack of sleep and depression, so do yourself a favor and try to go to bed at a decent time each night and maybe even schedule a nap for yourself on the weekend. You could even give yourself an early gift and go get a massage or a facial… anything to help you de-stress during this crazy time of year. I planned ahead and scheduled myself a massage for a few weeks from now- when I am feeling stressed about all the last minute things… I’m definitely looking forward to it! Oh and don’t forget to take your meds and supplements! I have forgotten a couple of times already this month and I am amazed at how terrible I feel without them- my body needs them!
3. Watch your eating and drinking.
This would also fall into the taking care of yourself category, but it is significant enough to require its own bullet point. J Well, what can I say? It’s that time of year where there are yummy treats, decadent dishes, and other tempting foods at our fingertips. Now, I am probably the last person to give advice on staying away from the deliciousness of the holidays, but I do know that gaining 10 more pounds from a month of eating whatever I wanted has its consequences. Not only do I feel sluggish, bloated and guilty afterwards, but I start the new year off feeling more depressed because I am more overweight than I was before. For many of us, we use food or even alcohol to deal with holiday depression. Just remember, alcohol can intensify your emotions and leave you feeling worse when it wears off. Now, I am not saying that you have to deprive yourself completely, but I think we could all have a little more restraint in this area. For myself, I am going to try to remember how yucky I feel after overindulging, so I will eat healthy as much as possible during the month and maybe I will just eat one cookie instead of the whole plate!
4. Learn to say no.
Holiday parties, concerts, family gatherings, and annual traditions can add up quickly, especially with a big family like ours. I am learning that although they all might be good things, I can’t do it all. Being bipolar, it can actually be damaging to my health and possibly send me into a deeper depression or cause more anxiety than I already have. I need all of my energy to cope with one event at a time, and if I become overloaded with obligations then I won’t be able to function at all. This means I may disappoint family members or friends by not attending something or leaving early. I know some people don’t understand this, but I think it’s better for them to be upset because I didn’t attend, than to be upset because I had a major meltdown and ruined the festivities for everyone. I do not owe my family anything that compromises my health, so I will be claiming some personal boundaries this season to help with that. I am going to rest when I need to, avoid conversations that I cannot handle right now, and avoid traditions that cause me more stress than joy.
5. Get outside!
I know for me, a big part of why this time of year is the hardest is because it’s dark! It’s dark when I get up in the morning, dark again by 5pm, and even during most days it is foggy or cloudy. This can majorly affect my mood and energy, so I need to try to make the effort to get outside and take a walk when the sun is actually out. Last year, we lived in the mountains where it was much colder than I was used to and our house was surrounded by huge sequoia trees so it was dark all day long. Plus we lived an hour and a half from town, so I felt trapped in isolation most days. I was so depressed! This year, we have moved back to town and are currently experiencing the warmest, sunniest December in recent history. Although we desperately need rain here in California, I am not complaining about the sun… I am much less depressed than I was last year!
Oh and don’t forget to be taking your vitamin D supplements! It is known as the “sunshine vitamin” and can help tremendously if you are deficient. Earlier this year my body was so depleted of vitamin D that I was taking 80,000 units a week! I am now down to about 30,000 units per week and am feeling pretty good. I know that it makes a huge difference because I feel yucky when I forget to take it. Vitamin D levels can become depleted without enough sunshine, and this is especially true during the winter months when we stay inside more and the sun is not as intense, so it might be a good idea to ask your dr for a simple blood test to check those levels.
6. Ask for help.
Again, why is this so hard for us? I am not sure about you, but I know that during this time of year I tend to think that I have to do it all. Everyone else is so busy with their own things that I don’t want to inconvenience them. The problem with that is that usually I will try to do everything on my own without asking for help and while I might make it through the holidays, by mid-January or February I could be at such a low point that hospitalization may be required. Now most times I hate the fact that because I have a mental illness, I have to rely on other people to get through life- like my doctor, therapist, family, friends. But in reality it’s the best thing for me, because I have a support system already in place and most times they can even tell when I am starting to go downhill. I am trying to be better at recognizing when I need help and to just ask for it. For some of us, it may mean asking our husband or friend if they could pick us up something from the store or even help with dinner. Or we might be feeling lonely or sad and we just need to pick up the phone and call a loved one or invite a friend over to sit with us. All I know is that continuing to isolate myself and think that I have to do it all alone really just leaves me worse off and feeling bitter.
7. Last, but certainly not least… Remember the reason for the season.
I know, I know it’s just another cliché that people like to throw out there, but it has some truth to it. I am a Christian, which means that I celebrate the birth of my savior Jesus Christ on Christmas. There is just something so incredible about the God of the universe coming down to earth in the form of a helpless newborn baby. His arrival wasn’t big or loud or spectacular. Instead He was born in a dirty, smelly stable with shepherds and animals nearby. A humble beginning for One who was to become King. And that’s the point. He came to be “God with us” (Immanuel) and to show the world how much God loves them. What a gift!! And really, Christmas is about taking the time to reflect on that and point the world back to Him. So try not to get so distracted with all of the things on your to-do list that you forget why we are celebrating in the first place. If you have kids, there are so many great books that can help you teach them the reasons behind all of the traditional “Christmasy” things that we do. From creative ways to countdown advent and why we have Christmas Trees and Candy Canes, to the story of the real Santa Claus (St. Nicholas). Hey, these are great even if you don’t have kids to just keep it simple!
Here is my little collection of children’s Christmas books… We have been gathering them for years!
Whether or not you celebrate Jesus at Christmas, I think most would agree that it is a season for giving to others and you can begin simple traditions that help the less fortunate. Whether it’s participating in RACK (Random Acts of Christmas Kindness), giving food or gifts to a needy family, or even just visiting our lonely or elderly neighbors, something happens when you take your eyes off of yourself and focus on those who have far less than you do. It’s really hard to be depressed when you are helping someone else and as a bonus, we learn to be grateful for the blessings we do have!
**Remember, the holidays can be really stressful for anyone, but even more so for someone who already suffers from depression. Hopefully though by recognizing your triggers, planning ahead, and managing stress, you can begin to not only “get through” but even enjoy this “most wonderful time of the year.”