Dec 17,2024
Niamh Delmar is a Chartered Registered Counselling Psychologist and provides Psychological Support Workshops to work environments. Here, she shares her tips for coping with depression at Christmas.
Not everyone feels the holiday spirit. Depression is when you feel sad and your mood is down most of the day, every day. You don't enjoy or have any interest in things you used to.
Symptomatology includes weight changes, feeling worthless or guilty, an inability to concentrate or make decisions, fatigue and/or feeling suicidal*. Appetite and sleep may also be affected.
The criteria ascertains that five or more of the symptoms have to be present for more than two consecutive weeks, and daily functioning impacted. Thinking is negative, and you feel fatigued, with a lack of motivation. You feel heavy and flat.
Research has found that many of those who suffer with depression report a worsening of symptomatology this time of year. According to the American Psychological Association, 38% of people experience higher stress levels throughout the festive season.
Stress is a contributing factor to depression. Triggers from the past, loss, pressures and family dynamics can all aggravate mood. Seasonal Affective Disorder is a form of depression that occurs with the onset of winter and less exposure to daylight. Dark evenings and bad weather discourages people from engaging in outdoor pursuits and socialising.
Loss, loneliness and financial worries are intensified this time of year. Filled diaries and to do lists increase pressure and drain psychological resources. Disrupted sleep, expectations, overindulgence in food, alcohol and or drugs play havoc with mood.
There is also a reported increase in violence within homes this time of year which can initiate the onset of depressive episodes. Those vulnerable to depression also tend to deeply internalise bad news as boundaries are porous.
Whether you are trying to prevent relapse, onset or cope with depression, there are some strategies that will help:
1. Be aware that thoughts will be negative and distorted. Try not to feed unhealthy and unhelpful thought processes. Ask yourself 'Is this thought accurate?’
2. Breathwork settles overthinking, improves oxygen capacity and slows down the stress hormone cortisol. Practising mindfulness keeps you in the present moment. Look up the Breathing Specialist Patrick McKeon and Jon Kabat-Zinn on YouTube.
3. Strong emotions: Try to adopt a neutral response and remind yourself feelings come and go.
4. Regular physical exercise can improve depression levels. Engage in more movement daily. Indulge in nature.
5. If you suspect Seasonal Affective Disorder, discuss with your GP or mental health professional, gorge on as much daylight as possible, and access a light therapy box if needed.
6. Be aware of healthy and unhealthy habits. Double up on the healthy ones. Ask yourself what will the impact of this be on my mood? What hinders and what helps mood?
7. Protect yourself from traumatic news events. Limit screen time and avoid doom scrolling. Healthy boundaries will protect your mood from difficult interactions, so step back physically and emotionally.
8. Ask yourself if your expectations are realistic and reasonable. You can’t expect the same of yourself if you are grieving or unwell. Take the pressure off yourself and avoid social comparisons. Social media Christmases are not real, and only shiny versions of people are presented. Try not to listen to your inner critic or the harsh taskmaster.
9. Delegate and keep it simple. Stress can depress, so take steps to reduce it. Rest and recover as much as possible
10. If loneliness features, link in with friends from the past and find ways to meet up with new people. Be a joiner. Christmas sharpens the rawness of grief. Let others know it’s a hard time of the year for you, and that you are struggling. Pace it. Use helplines, and support groups to connect and feel understood.
11. Set daily routines and small achievable tasks to anchor you throughout the day: a shower, breakfast, chores, a walk, some meditation, an interaction, cleaning and engaging in healthy distractions for the mind (such as reading or learning), the body (some form of movement) and creativity (writing, cooking, music or a funny podcast).
12. Neuroscience research has linked helping others with the release of oxytocin which can regulate stress and soothe a depressed mood. This ‘helper’s high’ produces endorphins and activates the part of the brain associated with pleasure. Volunteer, offer help to family and friends or make donations to charitable organisations.
13. Bring lightness into your day such as comedy clips, funny movies, uplifting music or a light book. Even if you don’t feel like it, light relief reduces negative thinking.
When depressed your neurotransmitters in the brain, such as norepinephrine, dopamine and serotonin, are reduced. If the mood is intruding on your daily functioning, chat with your GP and a mental health professional. Depression is treatable.
Give yourself a break and don’t judge yourself. Focus on what is going well.
If you are supporting someone with depression, educate yourself on it and encourage them to activate healthy habits. Offer to help out with practicalities and remind them their thoughts are skewed by the mood. Keep in regular contact and let them know that you care. Actively listen with empathy.
Depression makes it hard for a person to emotionally connect, so don’t take it personally. Keep an eye for any danger signs and arrange appropriate and professional help.
Resources:
*If you are affected by any of the issues raised in this article, you can contact The Samaritans (phone 116123).
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