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With the holiday season in full swing, TV and radio commercials are abuzz with festive shopping bargains, thoughtful gift ideas for your loved ones and mouthwatering Christmas recipes to tantalise your senses.
The festive season is also a time when many take a break from work and the everyday hustles of life to travel to the far-flung areas of the country and spend more time with family, relatives and friends.
READ: Stigma and discrimination drive SA's skyrocketing poor mental health cases
But this time of year can also be a difficult and lonely time for most South Africans who struggle with anxiety and depression. The heightened emphasis on social gatherings, financial pressures and unrealistic expectations can exacerbate existing depressive symptoms.
According to the SA Depression and Anxiety Group (Sadag), suicides around this time of year increase due to feelings of isolation, sadness and increased stress felt by people battling depression.
Tips on dealing with depression during the holidays
Clinical psychologist Dr Khosi Jiyane spoke to City Press about some tips that people dealing with depression and anxiety could follow to make the festive season more bearable and ultimately recover from their current situation.
Jiyane encourages families and friends during these December holidays to recognise the symptoms of depression, such as a sudden change in the behaviour of a loved one and them expressing suicidal thoughts or thoughts of harming themselves.
READ: Medical schemes concerned about rising mental illness claims
While many people struggling with anxiety and depression during the holidays are often told to simply ‘get over it,' she said it's crucial to recognise that mental health concerns were serious matters that required professional support and intervention.
Jiyane explained:
“And it can then escalate from the ideation to actual plans. It's not just thinking about suicide but making actual plans to commit suicide,” she added.
READ: How to take care of your mental health
Jiyane said the reverse could happen for some people who struggle with depressive symptoms. She said while others would speak to friends and loved ones about having suicidal thoughts, others withdraw and isolate themselves during the holidays, and this is important to look out for.
She said:
On a more personal level, Jiyane provided five tips for people who were dealing with depression these holidays. She encourages them to seek professional help and to confide in people they feel safe to talk about their mental wellbeing.
Jiyane stated:
- Acknowledge and accept your feelings: It's important to acknowledge that it's okay to feel down during the holidays, even if others seem to experience joy and excitement. Accepting your feelings without judgement can help reduce self-criticism and foster self-compassion.
- Self-care comes first: Take part in activities that foster your overall wellbeing, like engaging in physical exercise, practising meditation or immersing yourself in nature. Also, make it a priority to ensure that you get enough sleep and follow a well-balanced diet to maintain physical and emotional health.
- Set realistic expectations: Recognise that social gatherings and holiday festivities may pose challenges. Establish realistic expectations for yourself and don't feel compelled to participate in every event.
- Communicate your needs: Be transparent in your communication with family and friends regarding your challenges with depression. Clearly express your need for alone time or identify specific activities that might feel overwhelming to you.
- Seek support: If your depressive symptoms escalate, don't hesitate to seek professional help. Therapists and counsellors are equipped to offer valuable support and provide effective coping strategies.
Remember, you are not alone in facing depression during the festive season. For professional help, contact Sadag’s 24-hour toll-free suicide crisis helpline on 0800 567 567 or visit their website www.sadag.org for more information.
