There’s no doubt that the holiday season can be magical and joyous, but sometimes, the holidays are just plain stressful and overwhelming.
Because of all the added stressors of the holiday season, there is a tendency for severe depression to be more common. It was reported that 64% of people living with a mental health condition say their symptoms worsen around the holiday months. Shorter days, less sunlight, busy schedules, trauma, loss or familial conflict are just a few of the reasons you might experience severe depression during these months.
Does this holiday season feel more stressful than usual? Or have you been wondering how you can overcome your severe depression? You’re not alone.
In this blog post, we’ll look at six different strategies (backed by clinical evidence and expert approval) to help you overcome severe depression this holiday season.
1. Stay consistent with your vPHP treatment
In a virtual program, you might have the ability to meet with additional mental health professionals, such as a psychiatrist. Of course, if you need to miss a session because of an illness or an emergency, that is more than OK. Just make sure to let your clinicians know of your absence, and ask them if you can make up missed programming at another time.
2. Build a supportive holiday environment
It’s OK to say no to events you think might be draining or triggering for you. You don’t have to feel guilty for putting yourself first this holiday season. Balance social interaction and alone time. You can work on building a supportive environment this holiday season by limiting your interactions with relationships that feel emotionally draining or unsupportive.
Instead, you might try to engage more frequently with understanding family and friends. Joining a support group can introduce you to peers who might share similar experiences with you. You can also utilize vPHP telehealth sessions to maintain contact with compassionate and trusted professionals.
3. Prioritize physical health and routine
In a vPHP, clients will learn about themselves. With the help of professional staff, you might be able to explore new skills to manage your severe depression in day-to-day life. You may also learn about different tools you can implement to build and stick to a routine. By prioritizing sleep, hygiene, nutrition, or exercise, you can help support brain chemistry and stabilize mood.
Numerous benefits come from having a predictable daily structure in a treatment program. By creating and following a routine, you allow yourself to build a strong foundation for your mental well-being. A supportive routine can combat depressive symptoms by providing structure and predictability to counter the uncertainty depression can bring.
4. Practice mindfulness and grounding techniques
In your vPHP, your clinicians might teach you different tools and strategies, such as identifying and changing certain negative thought patterns. Indoor yoga, stretching, meditation or breathing exercises are all grounding techniques to manage intrusive thoughts or sadness.
A similar technique you could practice on your own is mindfulness. Mindfulness promotes awareness of the present moment and can reduce the impact of negative thoughts. Specific mindfulness techniques can reduce self-judgment and enhance self-awareness, which can support your emotional regulation.
5. Plan for a crisis and prepare a safety plan
It’s important to know who you can reach out to if you’re in a crisis. Developing an emergency contact list can be very helpful. You can create a list of trusted individuals and loved ones that you can contact if you’re feeling unsafe. These should be people who you know can support you during a time of crisis.
In a virtual treatment program, you also might create a safety plan with the help of your clinicians. A safety plan is a good thing to have in place, so if you happen to find yourself in a crisis, you can remain calm and follow the steps in your plan. Your safety plan can include calling someone on your emergency contact list or healthier coping strategies you’ve learned.
If you’re experiencing a mental health emergency, call or text the 988 Suicide & Crisis Lifeline by dialing 988 for immediate support.
6. Incorporate meaningful activities to combat loneliness
Our caring and knowledgeable clinicians at Lightfully will work with you to define what long-term mental wellness looks like for you. Then, our mental health professionals are ready to support you in turning your goals into life changes and developing supportive habits.
One tip to brighten your holiday season is to identify small joyful acts that seem purposeful to you, such as volunteering or starting a new hobby. Activities like this can combat isolation and increase positive emotions.
Certain virtual programs will incorporate group sessions, which can also help with loneliness this holiday season. By allowing you to engage in group settings, you can meet people who have similar experiences to yours.
Lightfully’s compassionate experts are ready to help
A treatment program, such as a Virtual Partial Hospitalization Program (vPHP), is designed for intensive support for people with a mental health condition such as severe depression. If you are looking for flexible treatment options that fit into your schedule and are personalized to support your needs and goals, look no further. At Lightfully, our vPHP meets you right where you are.
Our caring and knowledgeable clinicians designed this virtual treatment program with you in mind. Lightfully’s vPHP is effective for clients with unique or busy schedules. It’s also ideal for clients transitioning out of higher levels of care, such as a Residential Treatment Center (RTC) or in-person care with overnight supervision.
You are not alone. Severe depression can be managed, even during the holidays. Lightfully’s vPHP offers comprehensive support and hope for healing. Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.
