Practical Steps for Easing Depression During the Holidays

Finding Joy Amid Overwhelm: Practical Steps for Easing Depression During the Holidays

The holidays can be a time of connection, joy, and celebration. But for many, they are fraught with unmet expectations, emotional overwhelm, and spiraling thoughts. When depression takes hold, logic often turns against us, leading to shame and self-criticism. If this resonates with you, you are not alone. There are ways to shift your perspective and reclaim moments of peace and joy, even in the darkest times.

The Power of Small Steps

Depression can make even the simplest tasks feel monumental. One of the most effective strategies for tackling this is behavioral activation—a therapy technique that encourages engaging in small, pleasurable activities, even when you don’t feel like it. Why? Because taking action can lead to subtle but powerful shifts in your mood.

Think of it like planting seeds: while one pleasant activity might not feel transformative at the moment, engaging in these acts consistently can foster a sense of accomplishment, connection, and even hope.

Challenge Overwhelming Emotions

Dialectical Behavior Therapy (DBT) is a type of therapy that offers tools to navigate overwhelming emotions. Here are three techniques to try:

1. Opposite Action
   When your emotions push you to retreat or avoid, try doing the opposite. If sadness tells you to stay in bed, consider getting up and taking a brief walk. This isn’t about ignoring your feelings but about breaking the cycle of inaction.

2. Mindfulness
   Bring your focus to the present moment. Notice your surroundings: the warmth of a blanket, the sound of a favorite song, or the colors outside your window. Even brief moments of mindfulness can interrupt negative thought patterns.

3. Self-Soothe with the Senses
   Engage your senses to create calming moments. Light a candle with a comforting scent, wrap yourself in a soft blanket, sip your favorite tea, or listen to a soothing playlist. These small acts remind your body and mind that comfort is possible.

How to Use the Pleasant Activities List

The following "Pleasant Activities List" is a treasure trove of ideas to inspire you. Start small. Pick one activity you can try today—perhaps something as simple as taking a walk, listening to music, or reading a short article. Here’s how to make this manageable:

1. Choose One Activity
   Pick something that feels achievable, even if it’s as small as stepping outside for a minute.

2. Plan It
   Write down when and how you’ll do the activity. For example, “After lunch, I’ll take a 5-minute walk around the block.”

3. Reflect Afterward
   Ask yourself: How did I feel doing this? What might I try next?

4. Build Gradually
   As one activity becomes easier, add another. These steps might seem minor, but they can build momentum.

100 Pleasant Activities to Try

Here are some examples from the list to inspire you. The entire list is attached.

• Rearranging or decorating a room

• Writing a letter or note to a friend

• Meditating or practicing yoga

• Spending time with a pet or in nature

• Listening to a favorite song or podcast

• Planning a small trip or outing

• Watching the stars or sitting in the sun

The key is not perfection—it’s intention. Each small action you take is a step toward disrupting negative thought patterns and cultivating moments of joy, even in challenging times.

You Deserve Support

Depression, especially during the holidays, can feel isolating. Remember, reaching out for help—whether to a friend, therapist, or support group—is not a sign of weakness but of strength. You don’t have to face these feelings alone.

Take it one moment, one breath, and one step at a time. I am here to talk if you need to talk to someone.

Clare.