10 Tips on Dealing With Depression and Anxiety During the Holidays

How many people hate to hear the songs about love and family and joy as you walk through the mall? What about all the questions about ‘what will you do for the holidays?’ Our reactions can be subtle and subconscious resulting in a low level of irritation or avoidance; whereas our response to the holidays might be more obvious and conscious where you experience dread, sadness, or anxiety.

It’s important to recognize that the holidays are not a joyful time for many. Some of us have dysfunctional families where a holiday gathering can mean arguments, insults, isolation, substance abuse, and even physical violence. If your gathering place over the holidays has not traditionally been warm and welcoming, who wouldn’t feel a little anxious? There are also thousands of people who don’t have places to gather or people whom they are close to to gather with. With the holiday advertising emphasizing peace, love, and connection, loneliness is the result of the feeling of being ‘left out’ or ‘different from everyone else’. Sadly, it’s a misunderstanding that the mind can greatly exaggerate cause ‘everyone else’ is likely having their own struggles too!

What can we do with this loneliness that can morph into depression or this anxiety that depletes energy and has us running toward that extra drink?

Unfortunately there really is no quick fix for depression or anxiety whether it is experienced during the holidays or throughout the year. Clearing our emotional patterns requires effort, willingness, and commitment to yourself and your happiness. However, a few tips for the stress of the holiday season:

1. Remind yourself that the feelings of depression or anxiety can increase from exposure to media. Remind yourself that the holidays is not necessarily a time of bliss and joy for many people, you are not defective or at fault if you are not happy.

2. Focus on what you have to give; i.e. send out cards, phone people you care about, volunteer, make gifts

3. Reduce your time in malls, out in the stress of traffic, or in environments that are not emotionally or physically healthy for you.

4. Find and attend one or two key events that would be meaningful and enjoyable to you. i.e. a concert, a community dinner, a play

5. Create your own ritual or intention as to what the time of darkness and transformation into light means for you.

6. Consider including some healing practices into your life to more permanently clear the depression or anxiety. i.e. counselling, a breath-centered physical practice like yoga, tai chi, chi gong, acupuncture, massage, etc.

7. Exercise, drink lots of water and veer away from excess sugar and fat, alcohol, drugs and caffeine.

8. Spend time in nature as much as possible.

9. Practice taking deep full breaths and simply noticing your breath more often throughout the day.

10. Remember that this too, shall pass.


Alexandra Goldwell, MA, RCC

Alexandra is a body-centered holistic therapist at the Shanti Counselling Centre in Burnaby. Visit their website for a free consultation www.shanti-centre.com
Shanti Centre also holds free groups for Depression and Anxiety during the holiday season. Call 604-773-3100 to register.