Depressed during the holidays? You're not alone.

If you’re one of the 16.1 million adults who suffer from depression, the holidays may bring on additional anxieties and stress that could trigger the mental illness. From end-of-year deadlines to family dysfunction and loss, poor eating and drinking habits, and increasingly cold and dark winter days, there are a number of reasons individuals may feel stressed or even depressed during the holiday season.

In addition, constant reminders of other families’ happiness can serve as a painful reminder of happiness or love that may be missing in your own life. December can be a particularly difficult time of year for those dealing with family conflict, loss, separation, divorce, loneliness and mental health issues.

Seton psychiatrists say holiday depression is a very real factor, and recommend the following tips:

1. Acknowledge your feelings – The holidays bring on a variety of feelings – not all of which are joyful. If you recently experienced a loss, remind yourself it’s normal to feel sadness and grief. It’s okay to cry and express your feelings as such expressions can often bring a sense of relief.
2. Ask for help – If you feel lonely or isolated, ask for help from family, friends, or members of your community.
3. Be mindful of alcohol consumption – While alcohol often takes center stage at holiday parties, remind yourself that you do not have to drink alcohol at every event. Alcohol feels like it reduces stress at the time, but it’s a depressant that impairs and slows your physical and psychological activity.
4. Manage your expectations – Between social media and holiday movies on repeat, the pressure to create ‘picture-perfect’ holidays can lead to anxiety, stress and even depression. Before celebrations begin, choose a few things that matter most to you during the holidays and focus your energy on those things instead trying to juggle too much at once.
5. Take time for yourself – Spending just 15 to 20 minutes alone, without distractions, can relax your mind and help you feel more focused to tackle your holiday to-do list. Walking outside for fresh air, listening to soothing music or a guided meditation, reading a book, or practicing yoga, are all great ways to reduce stress and clear your mind.

Next steps

According to Seton experts, if someone experiences symptoms including changes in their sleeping patterns, lack of concentration or energy, or feeling of hopelessness for more than two weeks, they should talk to their doctor.

Depression is a serious mental health condition that requires understanding and medical care, and fortunately, with early detection, diagnosis and a treatment plan consisting of medication, psychotherapy and healthy lifestyle choices, many people can and do get better.

Take time to take care of yourself this holiday season.

Seton is part of Ascension, the largest nonprofit health system in the U.S. and the world’s largest Catholic health system.