A woman dealing with Christmas depression
Mental Health

Christmas low: how to deal with low mood during the festive season

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For people dealing with low mood or depression, the festive flavor tin can be a especially hard time for a number of reasons. Here are some unproblematic ways to make the Christmas flow easier to deal with.

Feeling low during a period known as "the most wonderful time of the twelvemonth" can be incredibly difficult.

Whether you're struggling with not beingness able to get into the flavour or are frustrated by the jovial spirits of everyone else, it can be an isolating and unsettling feel to feel such a stark difference between your mind and the world effectually yous – especially when your family and friends are urging you to "cheer upward".

Only low, low mood and other mental health weather don't merely disappear because it's Christmas – and it's OK to feel even so you lot might exist feeling, no affair what other people may say.

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"Mental illness doesn't merely vanish because of a day in the calendar, and we shouldn't feel guilty nigh feeling sad whatever the season," Jo Love, a mental wellness advocate and author ofTherapy Is… Magic: An Essential Guide To The Ups, Downs And Life-Changing Experiences Of Talking Therapy, tells Stylist.

"Everywhere we look at that place is enormous added pressure on all of us to have a 'picture perfect' Christmas. We are bombarded with the image of the platonic Christmas everywhere we look, from adverts on Television receiver, to the and so-called 'reality' our social media feeds.

"The images we see are ofttimes vastly different to our ain realities and this disparity can easily brand u.s.a. feel every bit if we've failed and seriously touch on our mood."

"Mental illness doesn't just vanish because of a 24-hour interval in the calendar, and nosotros shouldn't experience guilty nearly feeling pitiful whatsoever the season."

Another big reason why people might experience worsened low mood or low during the Christmas period is, as Love points out, the disparity betwixt what nosotros await Christmas to exist and what it really is.

For people who are feeling particularly lone, the paradigm of a 'perfect Christmas' with friends and family may brand them feel even more solitary.

And these feelings may be more than widespread than you'd expect; co-ordinate to inquiry from the mental health charity Mind, ane in three people are too embarrassed to admit they feel down and lonely at Christmas, with i in five people feeling like they accept nowhere to plough for support.

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one. Smash the nuts

Just because information technology'south Christmas, doesn't mean yous can't brand space for your usual self-care routine.

As obvious as information technology may audio, making certain you're taking care of yourself during the festive flavor is incredibly important. If you're travelling at Christmas and staying at a friend'southward or family fellow member's house, keep in mind that your routine may be disrupted, and try to minimise that bump as much every bit you tin can.

For instance, if your usual cocky-care routine for when you're feeling particularly low involves taking yourself abroad and watching Netflix for a chip, y'all need to brand certain you allow yourself to practice those things if you lot need to, even when you're away from habitation.

It's essential to prioritise the things that make yous feel amend – only because it's Christmas, doesn't mean you need to cede the routine y'all've put in identify to manage your mental health.

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"As boring as it sounds, when nosotros are struggling with our mental health the basics are vitally of import for recovery," Love says. "Brand sure you get enough sleep; you lot're drinking enough water and eating three proper meals a day. Fix yourself minor challenges, like getting upwardly, showered, dressed, all of which audio unproblematic but tin can exist enormously difficult when suffering with depression, and brand certain y'all celebrate those tiny victories too."

She continues: "We spend so much of our time, endeavor and energy over the Christmas period making certain everyone else is having a adept time, it is important to carve out a niggling scrap of time for yourself.

"Beginning modest; it could exist every bit elementary as a couple of hours on the sofa with Netflix and a Chocolate Orange. And equally much as yous can, ignore the social and commercial pressure level to celebrate in a sure way and concentrate on what the season ways to you lot."

2. Talk it out

When you're feeling depression and depressed during the Christmas season, it's more important than ever to talk to those around yous about what y'all're going through. Instead of hiding yourself away and fugitive friends and family, try to attain out, help them to understand what you're going through and lean on them for support.

Helplines such as the Samaritans (116 123) can provide free emotional support for anyone going through a hard time, and their phone lines are open 24 hours a day, 365 days a year.

"Attain out if you're feeling isolated and lonely or demand back up," recommends Ella McCrystal, a psychotherapist and mindset bus. "Anybody needs a bit of assist sometimes. Information technology tin be hard to know how, or who, to ask, but the important thing is not to effort to cope on your own"

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Dearest agrees. "Albeit you're feeling low is a huge stride and shouldn't be underestimated, but sometimes it can be really difficult to share your feelings, particularly with those closest to yous who might not understand.

"Sometimes those slightly on the exterior of the family unit such every bit cousins or close friends can feel easier to arroyo, especially if there is someone who has been open most their own feelings in the past.

"However, at times it tin can be easier to chat to a stranger and there are many bright helplines open up over the Christmas menstruum."

iii. Stay away from social media

Social media tin be damaging for our mental health at the best of times, so during the festive period – when people are sharing highlights of their 'perfect Christmas' – it's best to stay away.

"Limit your use of social media as anybody else e'er seem to be having more fun than you," advises Dr Sarah Brewer, a medical nutritionist and health announcer.

"Sites such as Facebook, Instagram and Snapchat can have a direct negative impact on feelings of loneliness, anxiety and low mood. In fact, studies have shown the more time people spend on Facebook, the lonelier and more dissatisfied they become with their own life.

"On the other hand, people who limited their utilise of social media to x minutes per platform, per day, experienced significant reductions in loneliness and depression over a iii week period than those who continued using social media every bit normal."

4. Don't over-commit

Setting boundaries at Christmas is key.

Many of us experience pressurised to say yes to every plan and invite we receive at this time of yr, just it's OK to say no to things you lot don't want to do in order to protect your mental wellness.

"Prioritise the things you love doing and seeing the people who are really of import to you and bring you joy," says Dr Tom MacLaren, consultant psychiatrist at Re:Knowledge Health. "It's ok to turn downwards invitations and you don't need to be the last homo continuing at every party! Don't put yourself under unnecessary pressure, prioritise the tasks and call back to be kind to yourself."

Gemma Campbell, a counsellor and clinical content specialist at the digital mental wellness provider Kooth, echoes Dr MacLaren's proposition.

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"The winter holidays can sometimes feel very full up, which can cause people to feel stressed and overwhelmed and increase that feeling of low mood," Campbell explains.

"If your festive calendar is filling upwardly, and you lot're starting to feel overwhelmed, it might be useful to think really advisedly virtually what feels right for y'all.

"You don't have to say yes to every invite and expectation. Sometimes saying no isn't selfish. Information technology's sometimes most recognising your own boundaries and doing what feels right for you rather than pleasing everyone effectually you."

5. Get outside

If you're spending the Christmas period around lots of people, beingness inside can begin to feel a lilliputian suffocating. Crush this feeling by heading outside at least once a twenty-four hour period to get some fresh air. Information technology'll also assistance you fight the symptoms of seasonal affective disorder, or Deplorable.

"In the winter months, nosotros don't get enough sunshine and, as a result, nosotros do not absorb enough vitamin D," explains David Brudö, CEO and co-founder of mental wellbeing and self-evolution platform, Remente.

"Try to become exterior in the daylight whenever possible. You should also avoid wearing sunglasses (but never await direct at the sun) to get the most out of the light. Finally, when you're indoors, keep your blinds open to let every bit much natural light in as you can."

This commodity was originally published in 2019 and has since been updated throughout.

Images: Erin Aniker