It’s Okay Not to Feel “Merry”
Facing Depression in 2024: Understanding, Coping, and Reaching Out
The holiday season often highlights joy and connection, but for many, it magnifies feelings of loss, sadness, and isolation. Unfortunately, depression doesn’t take a holiday break. In fact, for many, it’s even more pronounced as the world around them celebrates. If you’ve noticed yourself or someone close struggling this time of year, know this: you’re not alone.
Recent job uncertainty, family estrangements, and the rise of mental health struggles have made it clear that depression doesn’t discriminate. 2024 statistics continue to show troubling signs of increased depression, with experts estimating that nearly 1 in 5 adults in the U.S. will experience a mental health disorder this year, and 1 in 6 teens will face depression before they turn 18.
Depression remains one of the most common mental health challenges, especially during the holiday season when people might be expected to feel their happiest. Understanding depression's impact—and its solutions—can help us all navigate the season more compassionately.
Understanding Depression
Depression is more than just having a “bad day.” It’s a serious, recurring condition that can impact anyone, regardless of age, background, or life circumstances. According to the National Institute of Mental Health, nearly 21 million adults in the U.S. experienced at least one major depressive episode in 2023. That’s 8.3% of the adult population—a staggering number that underscores how widespread and real this issue is.
This time of year can intensify depression. The holidays often serve as emotional magnifiers, making loss, financial stress, or loneliness feel overwhelming. While social media and holiday advertisements depict “perfect” families and celebrations, the contrast can leave those struggling feeling isolated and unseen.
Signs of Depression to Watch For
There are a variety of symptoms that may indicate someone is struggling with depression. The following are warning signs that you should keep an eye out for, especially during the holidays when people may be under increased stress:
- Persistent sadness: Feeling sad or hopeless for an extended period, often lasting more than two weeks.
- Sleep issues: Either insomnia or sleeping too much, both of which are common in depression.
- Loss of interest: Activities that once brought joy—such as holiday traditions or socializing—may no longer appeal.
- Physical symptoms: Unexplained headaches, stomach issues, or chronic aches and pains.
- Social withdrawal: Withdrawing from social gatherings, friends, and family—especially around the holidays when everyone else seems to be celebrating.
- Thoughts of death or suicide: If someone expresses or exhibits these thoughts, it is a sign that professional help is needed immediately.
Depression can be especially hard to identify in men and older adults, who may show anger, withdrawal, or physical symptoms instead of sadness. If you notice these signs in yourself or others, don’t dismiss them. Depression doesn’t fade on its own, but it is treatable. Seeking help from a mental health professional can be the first step toward healing.
How You Can Cope and Support Others During the Holidays
- Talk About It
- Depression often thrives in silence. Share how you’re feeling with trusted friends, family members, or professionals. If someone asks, “How are you?” it’s okay to answer honestly. Opening up can help break isolation and encourage healing.
- Reach Out for Professional Help
- Therapy, counseling, and medical treatment save lives. In 2023, advancements in mental health care, including telehealth services, have made professional help more accessible than ever. Don’t hesitate to schedule an appointment with a licensed therapist or doctor.
- Stay Connected
- If you’re feeling lonely, seek out connection—even in small ways. Attend a holiday community event, reach out to a friend, or join a support group. Sites like NAMI offer resources to find local mental health support.
- Volunteer or Give Back
- Helping others has a profound effect on our own mental well-being. Consider volunteering with charities or community organizations during the holiday season. It can offer purpose, connection, and perspective. If you’re looking for opportunities, organizations like the Christian Service Center or Christian Help are great places to start.
- Take Small Steps Toward Self-Care
- Prioritize sleep, healthy meals, and light exercise.
- Break tasks into small, achievable steps to avoid feeling overwhelmed.
- Create moments of calm: listen to music, take a walk, or spend time with a pet.
- Write down positive memories, accomplishments, or things you’re grateful for—no matter how small.
- Check In On Others
- Sometimes, the simplest gestures mean the most. Send a message to a friend you haven’t heard from, share a warm holiday meal, or invite someone to join you in a low-pressure activity. A small act of kindness could make all the difference for someone struggling.
- Create New Traditions
- For those facing significant grief or loss, the holidays can trigger painful memories. It may help to start new traditions or focus on simple, quiet celebrations that feel more manageable.
- Focus on the Present
- The holidays are full of reminders of the past and future, but sometimes the best way to cope is to focus on the here and now. Mindfulness exercises—focusing on what’s happening in the present moment—can reduce anxiety and stress.
A Final Note: There Is Hope
The holidays may bring heightened emotions for those struggling with depression, but there is always hope for healing. Thanks to advances in mental health care, most individuals with depression can recover with the right treatment and support. By reaching out for help, whether for yourself or for someone you care about, you can break through the isolation that often accompanies this illness.
This holiday season, if you find yourself or a loved one struggling, remember that taking small steps toward healing can lead to a brighter new year. And always, don’t hesitate to reach out for professional support—depression doesn’t have to control your life. There is light at the end of the tunnel.
You are not alone. You are seen. And there is always hope—no matter the season.
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