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All Out of Holiday Cheer? 10 Tips for Beating Holiday Depression

All Out of Holiday Cheer? 10 Tips for Beating Holiday Depression

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    While the holiday season fills most people with joy, a significant number of people get down in the dumps around Christmastime. The reasons are plentiful: remembering lost loved ones, a bad experience during the holidays, loneliness, or just being overwhelmed can all dampen the Christmas spirit.

    It may surprise you to know that depression is actually less likely during the holidays than at other times during the year (see for example this research) but that hardly helps if you’re one of the unlucky ones. And while full-blown clinical depression drops off around this time of year, plenty of people are struck by “the holiday blues”, a general feeling of sadness or listlessness that is a specific reaction to the forced festiveness of the season.

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    If you find yourself feeling a little down this Christmas, try one or more of the following tips:

    1. Throw an “orphans” party.

    Being alone during the holidays can exacerbate existing feelings of depression and even cause them, so if you’re facing the prospect of a lonely Christmas, gather up your single friends and anyone you know whose family is far away and have a party. You’ll be doing yourself and them a favor.

    2. Get active.

    The winter months are a time of lowered physical activity, which in itself can make you feel lousy – especially combined with the attendant weight gain and lack of sunlight. Go sledding or skiing, take a hike (wilderness areas can be particularly beautiful this time of year), or just bundle up and take a long walk. The fresh air, sunlight, and physical activity will do you good.

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    3. Start a new tradition.

    One big reason people get wistful this time of year is that the traditions they’ve always practiced remind them of people who are gone – friends and relatives who have passed away, romantic partners that we’ve broken up with, or just family that’s far away. For really recent losses, you need to grieve properly, but for more distant losses, or plain old homesickness and nostalgia, there’s a time when it’s appropriate to abandon old traditions and replace them with new ones. Don’t forget those close to you, but break the association between the holiday and your loss.

    4. Have a salad.

    The fatty, sugary, and salty foods that make up a big part of traditional holiday eating can all make us feel sluggish and mopey, even if we have no particular reason to feel down. Add a few extra pounds and there’s another downer. While holiday treats may be unavoidable this time of year, try to eat them in moderation (we often eat when we’re depressed) and balance them with super-healthy choices that will make you feel good about yourself.

    5. Avoid the liquor.

    Just like holiday treats, alcohol is everywhere this time of year. Supermarkets are stacked high with holiday gift sets, parties feature egg nog and spiced wine, even the cookies have rum in them! Alas, alcohol is a depressant and if you’re already tending towards depression alcoholic beverages can speed up the downward spiral.  Try some juice, soda, or a “virgin” drink (a mixed drink with the alcohol left out) instead.

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    6. Find a “Blue Christmas” service near you.

    Many religious denominations are adding “Blue Christmas” services to their schedules, recognizing the special need to minister to those for whom Christmas is too much to bear. Many of these services are stripped of the cheerfulness of traditional services (as the pressure to be cheerful is often the last thing people grappling with depression need) and focus on aspects of the nativity story dealing with strength, triumph over adversity, and tests of faith. Many religious groups also offer counseling services, regardless of a person’s faith, which are generally free of religious pressure.

    7. Embrace imperfection.

    The holidays put a lot of pressure on us to do everything just right, whether we’re decorating our house, preparing a holiday dinner, or planning a night out. Try to lower your expectations to a realistic level – something more akin to every other day of the year. Take minor setbacks in stride, and leave the stress for another day.

    8. Get some light!

    Artificial light is no substitute for sunlight, but neither is sunlight at this time of year (unless you live in the Southern Hemisphere, of course). Christmas is, after all, one of the shortest days of the year. Brighten the rest of the season by installing a few full-spectrum lights (like these compact fluorescents that can replace any standard bulb) and opening your curtains during daylight hours. (And see #2 above.)

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    9. Volunteer.

    Depression often comes with a feeling of uselessness, so make yourself useful by volunteering. There are plenty of worthy causes that need a hand this time of year: shelters, toy drives, food pantries, animal shelters, and lots more. Think about staying on, too – you might just find your vocation!

    10. Practice personal productivity.

    Stress is a killer this time of year, and personal productivity is intended first and foremost to minimize stress. Make lists, delegate tasks, break big projects into small tasks, and take things one at a time. You can get through this!

    Do you have any tips for our readers about dealing with the holiday blues? Lend a helping hand in the comments!

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    Last Updated on October 30, 2018

    How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

    How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

    Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

    For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

    Whether you’re starting a buisiness, trying to los weight or breaking a bad habit, you’ll learn how to motivate yourself with different techniques in this article.

    13 Simple Ways to Motivate Yourself Right Now

    Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

    1. Go back to “why”

    Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

    If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

    2. Go for five

    Start working for five minutes. Often that little push will be enough to get you going.

    3. Move around

    Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

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    4. Find the next step

    If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

    Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable. Learn how to stop procrastinating in this guide.

    5. Find your itch

    What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

    Are you unmotivated because you feel overwhelmed, tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

    6. Deconstruct your fears

    I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

    Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

    7. Get a partner

    Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

    8. Kickstart your day

    Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

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    Having a morning routine is a good idea for you to stay motivated!

    9. Read books

    Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

    Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

    10. Get the right tools

    Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

    Building motivation is almost as important as avoiding the traps that can stop it.

    11. Be careful with the small problems

    The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

    Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

    12. Develop a mantra

    Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

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    If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

    13. Build on success

    Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

    There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

    How to Stay Motivated Forever (Without Motivation Tricks)

    The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

    Here are some other things to consider making work flow more naturally:

    Passion

    Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.

    Not sure what your passion is to get you motivated? This will help you:

    How to Get Motivated and Be Happy Every Day When You Wake Up

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    Habits

    You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day.

    Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.

    This guide will be useful for you if you’re looking to build good habits:

    Understand Your Habits to Control Them 100%

    Flow

    Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part.

    Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

    Easily distracted and hard to focus? Here’s your solution.

    Final Thoughts

    With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated.

    Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

    Featured photo credit: Pexels via pexels.com

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