The holiday season is a time to gather with family and friends to celebrate, but even for people surrounded by family and community, the holidays can be hard. Not all memories are joyful. Grief renews itself. Hopes and expectations are let down. Here are some things you can do to manage anxiety and depression that might creep in during the holidays from Dr. Angela Drake, a neuropsychologist at University of California Davis:
1. Manage expectations & let go of the fantasy: Your expectations for family relationships, finding the perfect gifts, a magazine-worthy home or tree will exacerbate feelings of anxiety and depression at this time of year. Don't compare your reality to the filtered, studio-lit, professionally designed posts you see on social media. Set boundaries and limit exposure to family and friends if relationship dynamics are complex or stressful.
2. Check in with yourself and have a plan: Assess your emotional and mental wellbeing on a scale of 1-10 and when you feel you are approaching something out of control -- whatever that level is -- take a break and do something you enjoy doing to bring you back to center. Stretch your body, do some yoga, go for a walk or exercise, do something creative, practice deep breathing -- something that calms your nervous system and your mind. And remember, it's okay to say 'no, thank you' to some of those parties and commitments.
3. Moderate alcohol consumption: A moderate amount of alcohol is a perfectly festive way to celebrate, but overindulgence can increase feelings of depression and anxiety. Be aware of how much you are drinking and don't overdo it.
4. Allow yourself to have a blue Christmas: It's okay to not be okay and even to hate Christmas. Don't force yourself into pretending to be jolly, but look for and enjoy joyful moments where you can.
Mental Health Resources
PLEASE know there are people and resources you can turn to for help.
If you or someone you know is struggling with loneliness, depression, anxiety or mental health, there are ways to get help.
National Suicide Prevention Lifeline: 1.800.273.8255
National Suicide & Crisis Lifeline: 988
If texting is preferred, text HOME to 741741
Learn more about the Lifeline & 988