Getting Through December: Using Positive Psychology Techniques to Beat the Holiday Blues

• Holiday stress, anxiety, depression, and loneliness are sometimes brought on by irrational expectations.

• Tools from positive psychology, such as self-compassion, mindfulness, and gratitude, aid in overcoming these difficulties.

• Well-being can be enhanced by exercise, goal-setting, meditation, and social media disconnection.

• Even a brief connection with encouraging people can go a long way toward preventing despair, loneliness, and isolation.

Joyful carols and that awful Mariah Carey song flood the air, the twinkling Christmas lights are on, and a comforting sense of the season seems to permeate everywhere you go. Surely everyone is brimming with joy and good cheer on this joyful occasion?

The holidays are actually a period of immense sadness and depression for many people. For others, the holidays serve just to draw attention to vacant houses, broken families, loneliness, financial difficulties, and a lack of time for introspection and self-care. The protracted winter months may bring on seasonal sadness and hopelessness even in the absence of these extra pressures. Therefore, it should come as no surprise that during the depressive December season, rates of depression, drunkenness, suicidal thoughts, and drug usage rise.

Even when some people are going through a difficult moment, you don’t have to give in to your unhappiness. You can utilize a number of research-proven strategies and tactics based on positive psychology to help you deal with the extra emotional strain that the holiday season puts on you.

So let’s explore the 10 science-based methods we may use to discover light in the gloom of December while putting on some calming music and lowering the lights.

Every day, cultivate thankfulness

Make it a daily habit to express your thanks. Every day, at the conclusion of the day, take some time to think back on your day and list three things that went well and for which you are thankful. This aids in turning your attention to the good things in your life.

Take up mindful meditation

Try to calm your thoughts and engage in a five-minute daily meditation. This can assist you in regaining your composure and staying grounded. Try engaging in active meditation techniques, such as mindful walking, or use apps to help you through sessions.

Engage in sporadic gestures of generosity

Every day, carry out five tiny deeds of kindness for others. Giving someone your spot in line at the grocery store, paying them a sincere praise, or assisting an elderly person crossing the street are all examples of how to do this. It’s been demonstrated that helping others improves your mood and makes you feel important.

Engage in the activities you used to like as a child

Take part in the things that used to make you joyful, whether it’s making a special meal, watching your favorite movie, or doing something creative like a childhood pastime.

Keep up a regular sleep schedule, a balanced food, and daily exercise

Strive to maintain healthy routines, such as getting seven to nine hours of sleep every night, exercising for at least thirty minutes, and consuming one or more nutritious meals a day. Choose an activity you enjoy doing for exercise, such as dance, yoga, or walking. Extra credit if you can do it outside!

Develop self-kindness and self-compassion

Show yourself the same consideration you would if one of your best friends were going through a difficult period. Recognize the unfavorable thought patterns you have (such as overgeneralization or catastrophic thinking) and make an effort to intentionally change your viewpoint in order to recognize the advantages. But keep in mind that it’s acceptable to not feel OK.

Don’t spend too much time on social media

Use caution when using social media. On social media, we frequently compare ourselves to other people, which might exacerbate depressive symptoms.

Compose a missive to your former self

Write a letter to the 10-year-old version of yourself, highlighting the year’s highlights and accomplishments. Pay attention to the things that made you happy and joyful. This will aid in restoring perspective and equilibrium.

Never hesitate to seek out expert assistance

Consult a mental health practitioner if you continue to experience holiday depression. They can provide advice and techniques to help deal with the difficulties that December may present.