Tips for Taking Care of Yourself This Thanksgiving

The holidays are often shown as times of great joy and togetherness. But for many, especially those managing Major Depressive Disorder (MDD), holidays can be overwhelming, triggering, or sad. Thanksgiving can be challenging. It is important to know that you are not alone if you are feeling down. You can take steps to make the day easier. Focusing on self-care and planning ahead can help you manage your mental health during the holiday season.

Manage Expectations and Set Boundaries

The holiday season can bring stress and anxiety. Many people find the time between November and the New Year to be the most stressful time of the year, which can worsen MDD symptoms.¹ It is important not to believe the unrealistic expectations of a perfect holiday that you see in ads.

You do not have to put your feelings on hold just because it is a holiday. It is okay to communicate your limits to loved ones. You can choose to decline invitations or leave a gathering early if you feel overwhelmed. If you are feeling pressure to do too much, remove something from your holiday "to do" list. You can let go of anything that adds stress.

If you are missing out on family time, try to rethink the day. Instead of seeing it as a missed chance, view the day as a solo staycation. Look at it as a day of needed rest, self-care and relaxation.

Make Time for Mental Health Care

Thanksgiving is just one day, but it can consume your time with cleaning and cooking. This year, be sure to schedule time for activities you enjoy. Even 30 minutes of reading a favorite book or working on a project can help you feel good. Prioritize activities that support your mental health, like scheduling a therapy appointment or talking to a friend.

Tips to Boost Your Mood

Here are simple, proven strategies to help lift your mood this Thanksgiving:

• Stay Active. Exercise is a known way to lift your mood.² Try to fit some gentle movement into your day.
• Get Outside. Take a walk around the block. Try to find a few minutes to feel the sunshine and fresh air.
• Find Laughter. Laughter can be good medicine. Watch a funny show or movie to help reduce your stress levels.³ Laughter stimulates your heart and increases endorphin levels in your brain.
• Listen to Music. Studies show that listening to music can lift your mood.⁴ It can also reduce feelings of depression. Take a moment to listen to your favorite musical artist.
• Treat Yourself. You can reframe what “Thanksgiving Dinner” looks like. You do not have to cook a huge roasted turkey. Instead, you can eat your favorite foods, like French toast or spaghetti. Show yourself some love with a well-deserved treat and let go of stressful traditions.

Focus on Connection and Gratitude

If you find yourself feeling lonely, remember that many people feel this way during the holiday season. It is important not to isolate yourself completely. You can reach out to others who might also be lonely. Sharing your feelings may help them feel empowered to share theirs.

There are many ways to connect with loved ones, even if you are far apart.

• Call a friend or family member. You can talk together while you prepare food.
• Video chat with people while you eat dinner.
• Organize a virtual gathering with loved ones.

If you are spending the day alone, consider planning an activity that puts you around other people. Go see a new movie or visit a national park.

Practice Giving Thanks

Making an effort to be grateful can help your mood. Research shows that gratitude can build positive neural connections in the brain.⁵

You can start a gratitude journal. Writing in a journal is shown to improve emotional resilience. It can also help to reduce stress. You can journal first thing in the morning to start your day on a positive note. Or, you can end your day by reflecting on things you were grateful for.

Help Others

Volunteering is another way to combat feelings of loneliness. Studies show that volunteering can boost your mood. It can help to fight off feelings of depression. Helping others gives you a sense of purpose and connection. You can volunteer by making cards for people in a nursing home or walking dogs at an animal shelter.

When to Seek Help

If your depression or anxiety feels unmanageable or overwhelming, there are options to reach out for support. Reach out to a therapist or other mental health professional to help create a self-care plan.

If you are feeling hopeless or having thoughts of suicide, help is available right away. You can call or text 988 7 days a week, 24 hours per day. Remember that help is always available, and no one has to struggle alone.