Depression and the Holidays Survival Guide Print E-mail

Let's face it - even in an un-depressed state, the holidays are stressful and often disappointing. We run ourselves ragged buying gifts, cooking, decorating and entertaining. Tempers flare as we're thrown together with relatives whom we see infrequently, and don't necessarily enjoy spending time with. Expectations are high that this season will be magical and perfect as we try to recapture the wonderment we felt as children waiting for Santa, or wait for a rush of emotion as we ponder the religious significance of Christmas and Chanukah. When those feelings don't automatically well up, we're disappointed.

I broke down in tears twice while trying to juggle visits to my ex-husband's family and my own. I wasn't even depressed - both those times I was on antidepressants and doing great. The sheer stress of the holidays was just too much for me. One year I even said to my ex-husband, "Do we really have to decorate this year?". Of course the answer was yes, and I'm glad we did. But this illustrates to me how sometimes the ideals of the holidays and the reality can be far apart.

Being Depressed During the Holidays - I'm in Hell, Right?

So that's my view of how holidays can be when you're not depressed. When you are depressed, it's like Dante created your own private circle of hell. The idea of doing all this holiday stuff while you're depressed is beyond overwhelming. Shop for Christmas or Chanukah presents? You're having trouble getting out to shop for food! Decorate the house? You don't even know if you'll get laundry done so you'll have clean underwear tomorrow. Send out Christmas cards to 50 of your closest relatives and friends? What would you say in them - "Doing awful. My new pastime is staring at the ceiling. I hate myself. My clothes are falling off me because I don't eat anymore. I can't wait till the holidays are over. Don't bother to call. By the way, Happy Holidays!".

It's miserable to be depressed during the holidays. One reason is that you know that you really should be enjoying all the wonderful things that come along with them. As down as I sound on the season, I really do enjoy a lot of Christmas-sy things - decorating the tree and the house, giving and receiving presents, watching Rudolph and the Grinch and even sending out Christmas cards. But when I'm depressed, the fact that I can't enjoy these things makes me twice as miserable, and I berate myself for not partaking fully in the joys of the season.

The second thing that makes it so hard to be depressed during the holidays is that doing the holidays right requires planning and organization. If you're depressed, you're so far from having those capabilities that it's pathetic. You can't even plan past the next five minutes, let alone a whole holiday season. And organization? Please! You probably are about to have your electricity cut off because you haven't been able to organize yourself enough to pay your bills.

Have a Holly Jolly Christmas? I Don't Think So

Image: Rest on the Flight from EgyptAnother horrendous aspect of being depressed during the holidays is spending time with people. Parties, dinners, get-togethers, etc. You're having so much trouble smiling that you're sure you have an absolutely ghastly expression pinned to your face. You feel like bursting into tears when someone asks you to join in singing a Christmas carol. Worst of all, you're overly sensitive in general - to noise, to anything sad, like the other reindeer teasing Rudolph, to really garish decorations that make you really depressed for some unknown reason. So you have to try to act normal while all this turmoil and pain is going on inside you, instead of being able to cry and scream or stare at the ceiling like you can do when you're alone.

I've saved the worst for last - the thing that makes the holidays least bearable in a depressed state. It's that everyone you know (and even strangers and TV commercials) is telling you how much you should be enjoying this time of year. Even if they're at the end of their rope trying to get everything done, they will be telling you what a downer you're being. You know you should be happy and having fun. No one has to tell you. But they do anyway, and you just want to slug them and burst out crying at the same time. Yes, they "mean well." But they're not making things any easier for you.

Ways to Get Through It

Well, that's the bad news. Here's the good news: it doesn't have to be that way. I have some suggestions for the depressive's holiday, drawn from my experience and what I did wrong during my miserable depressed holiday seasons. By the way, these are also good for the non-depressive who's totally stressed out and at the end of his/her rope.

The number one most important rule is: Give yourself permission. Permission to drastically cut back on holiday preparations, permission to feel emotions other than unqualified joy and happiness and permission to gently but firmly tell other people off. Remember that you are ill. Depression is an illness that is affecting your body, mind and personality. You are as fragile as any invalid. Keep this rule in mind during the season, and you should make it through okay. Remember - you are not a loser for scaling back. Other people would probably love to do it too, but there's major peer pressure to "enjoy" holidays to their fullest.

That's the rule; here are the suggestions:

  • Instead of making yourself go through the ordeal of sending out paper Christmas cards, send electronic ones instead. Hallmark and Amazon have a good selection of free holiday e-cards.
  • When it comes to giving gifts, think gift certificates. They're the perfect present. Most mail-order catalogues offer them now, and if you're like me, you receive enough catalogues to cover everyone on your list. This also keeps you out of the stores at a time when you're very vulnerable to excess buying. Yes, everyone will know what you spent - who cares? If you have the energy and the inclination, do an extra-special job of wrapping. If you don't, don't worry about it. Also, consider shopping online, which also keeps you out of the mall. Maybe I'm the only one, but malls at Christmas freak me out when I'm depressed, and I'm ultra-sensitive to the noise and crowds.
    • Christmas Morning by Maxfield Parrish
  • Do not, under any circumstances, have Christmas or Chanukah at your house. No way. If it's your turn, switch with someone else and tell them you'll make it up to them. They'll just have to understand. If you're going to someone else's place and you're expected to bring food, buy it, don't make it. If they want home-made, too bad. Let them make it, then. Just say, "I'm sorry - I'm just not up to it." End of story.
  • You'll need excuses. To people who know you're suffering from depression, tell them that you're just not up to doing all the Christmas stuff, or going all the Christmas places, or expressing all the Christmas cheer. To people who don't, perhaps co-workers, tell them, "I'm just so busy, I can't fit it in." Or, "It's just so hard to get into the holiday spirit sometimes, what with all the work that comes with it." If someone calls you a Grinch say, "Well, what would Christmas be without at least one?" and spit in their eggnog when they're not looking.
  • If you must send out cards, just sign them instead of racking your brain trying to come up with something cheerful.
  • If the usual Christmas music is really grating on your nerves, try different music, like classical or choral renditions of carols.
  • Scale back on your decorating. Don't wrap the house and bushes in lights. Put the wreath on the door, and you've taken care of the decorating for the outside of the house. Decorating a Christmas tree is a monumental task, especially if you get a live tree. Consider scrapping it for this year, or just having a mini tree.
  • Don't beat yourself up over feeling empty instead of full of the joy of the season. You're feeling empty because that's a part of the illness. It's not your fault, and you're not a bad person or a loser because of it. Even people who are not depressed are often having trouble getting in touch with the real meaning of the season.
  • Try to stay away from the alcohol that's flowing freely this time of year. Very simply, alcohol is a depressant. It's the last thing you need. It may relieve the pain for a little while, but you'll probably end up feeling sad and maudlin.
  • If you can afford to, arrange to take a vacation during Christmas. Go somewhere tropical or where Christmas isn't celebrated, and just avoid the whole thing. You can use the excuse of getting ready for your vacation as a way to avoid social commitments.

Web Pages/Articles Online

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Here are some links which focus less on the commercial aspects of Christmas, and more on the traditions and simple pleasures of the season.

Shopping Online

Reading

  • Robinson, Jo and Staeheli, Jean Coppock, Unplug the Christmas Machine: A Complete Guide to Putting Love and Joy Back into the Season. William Morrow, 1991.

Music Guaranteed to be Non-Irritating (Yes, it's a short list)

  • Breath of Heaven (Mary's Song) - Amy Grant, Home for Christmas
  • Gabriel's Message - Sting, A Very Special Christmas
  • Grown-Up Christmas List - Amy Grant, Home for Christmas
  • Have Yourself a Merry Little Christmas - Pretenders, A Very Special Christmas

Do not listen to:

  • It's the Most Wonderful Time of the Year
  • Winter Wonderland

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