Six ways to cope with grief and depression during the holidays

The holiday season is often seen as a time of joy, warmth and celebration. However, for many people, this time of year can also bring feelings of sadness, anxiety and depression.

It is essential to recognize that you are not alone. So many of us are dealing with personal struggles, loss or dealing with holiday expectations.

Brandon Price, intensive outpatient program therapist at Research Psychiatric Center – a part of HCA Midwest Health, offers six strategies to manage grief and depression during the holidays.

Need mental health services? Schedule an outpatient assessment today.

Acknowledge your feelings

It’s okay to feel not okay. Recognizing and accepting your emotions is the first step towards healing. Give yourself permission to feel your feelings. Whether it’s sadness, loneliness and even anger.

Set realistic expectations

“The holidays can come with unrealistic expectations. It’s important to set manageable goals and to prioritize what truly matters to you,” Price says.

If attending every event feels overwhelming, it’s entirely acceptable to decline invitations or limit your participation. It’s also ok to change your mind about the activities as they get near. Listen to your inner voice.

Establish a routine

During the holidays, it’s easy to fall out of routine. Maintaining some aspects of your regular schedule can provide stability and comfort. Make time for sleep, meals, work and exercise. Keeping these routines can help maintain your mental health.

Focus on self-care

“Big buzz words right now are self-care,” he says. “Dealing with your needs is important and even more so during stressful times. Do things which promote relaxation and well-being.” He says this could include things such as reading a book, taking a walk or enjoying a warm bath. Prioritize your mental and physical health by making time for self-care.

Reach out to others

“One of the biggest things to remember, you don’t have to do this alone” Price says. “Isolating yourself can exacerbate feelings of depression.” He recommends connecting with friends or family, even if it’s just a quick call or message.

“Sharing your feelings with someone you trust can be incredibly helpful. You might also consider joining support groups or online communities where you can connect with others who may be feeling the same feelings” he says.

Seek professional help

“If your feelings of depression become overwhelming, it’s important to seek help. “Talking to a therapist or counselor can provide you with tools and strategies to cope with your emotions,” he says.

Many people find therapy to be a valuable resource, especially during challenging seasons. It’s also very important to not wait to seek help until it’s reached a critical point.

The holiday season can be a challenging time for many, but it’s essential to prioritize your mental health and well-being. Remember that you are not alone and it’s okay to reach out for support. By focusing on self-care, establishing realistic expectations and connecting with others, you can navigate this season with greater ease. Embrace the small moments, and don’t hesitate to seek help when needed. You deserve peace and joy, even during the holidays.

Are you struggling? Learn more about mental health services in Kansas City

At Research Psychiatric Center (RPC), we offer highly-trained psychologists and psychiatrists specializing in helping adolescents, teens and adults find stability and resilience despite the stress that life can bring. Whether you’re confronting depression, anxiety, addiction, grief or another challenge to your mental health, RPC specialists can help you find relief and healing.

RPC offers multiple outpatient locations in the Kansas City area, as well as Intensive Outpatient and Partial Hospitalization services. Learn more at ResearchPsychiatricCenter.com.