When someone you care about is having suicidal thoughts, it can feel overwhelming. You may be unsure what to say or worry that you’ll just make things worse. However, you don’t have to have all the answers. Choosing to show up and offer your support can make a difference. Learn how to recognize the signs of suicidal ideation, ways to engage in conversations about suicide and mental health, and where to turn for resources and encouragement. You don’t have to do this alone.

How to spot the warning signs of suicidal thoughts

According to the National Institute of Mental Health, some of the warning signs that someone is thinking about suicide include:

• talking about wanting to die
• expressing that they feel like a burden to others
• engaging in overly risky behavior like unsafe driving
• increased use of drugs or alcohol
• extreme mood swings
• becoming violent 
• being preoccupied with death
• unexplained crying
• feeling unbearable emotional or physical pain

Being aware of these warning signs can help you know when to check in with your friend or reach out for professional help.

Subtle signs of suicidal thoughts that can be easy to miss

Not all signs of suicidal thoughts are obvious. A friend who is thinking about taking their own life may avoid making future plans with you or give away important belongings. A noticeable shift in behavior, such as eating or sleeping more or less, can be another sign. Even if your friend is not having suicidal feelings, these signs could indicate that they are experiencing depression and could benefit from professional support.

Risk factors for suicide

The Centers for Disease Control highlights a number of risk factors that might increase the possibility of someone considering suicide. These include individual, relationship, and community risk factors:

• having previously attempted suicide
• criminal or legal problems
• being a victim or perpetrator of violence
• having a loved one attempt suicide
• social isolation
• high conflict relationships
• adverse childhood experiences
• community violence
• mental illness
• ways to obtain weapons or a lethal means of suicide

In contrast, a range of protective factors can decrease the likelihood of suicidal ideation. Having healthy relationships and feeling connected to others may protect against suicide risk.

The impact of talking openly about mental health

A common misconception is that talking to someone about suicide will encourage suicidal tendencies. This belief can make you feel hesitant to reach out to a friend you’re concerned about, but research shows that it isn’t true. Acknowledging and speaking openly about suicide can help reduce suicidal ideation, so it could be okay to have those conversations. 

Questions that encourage honest conversations about mental health

Questions like Are you okay? or How are you doing? are often met with vague responses. Try opening the conversation with specific questions about how your friend is feeling, such as: 

• What would help you feel supported right now?
• How are you coping with everything that’s going on right now?
• Have you had any thoughts about hurting yourself?
• I noticed you’ve been isolating lately. What’s been going on?
• Would you like me to sit with you while you contact a crisis line?

Be ready to listen without judgment and allow silence in the conversation instead of trying to fill the space with chatter. A listening ear can go a long way for people who are feeling suicidal. 

What to do if you think your friend is thinking about suicide

The Jed Foundation outlines a step-by-step guide to reaching out to a friend you’re worried about. 

If you feel the person isn’t in immediate danger, try to have the conversation at a time you won’t be interrupted and they can talk freely. Be specific about what behaviors have caused your concern, and ask directly if your friend has thought about suicide. 

If your friend says yes, try to stay calm and ask follow-up questions so you can understand exactly what they’re thinking. Listen and validate their feelings. You may be tempted to try to cheer them up, but this could feel like you’re dismissing their experience. Ask if you can help them connect with professional help like a therapist or crisis hotline. 

Sometimes, someone may not be willing or ready to open up. If this is the case, ask who else they might be able to share with. Your friend may ask you to keep how they’re feeling a secret, but the Jed Foundation recommends that you not make that promise. Instead, make it your priority to ensure they get professional help. 

There may be times where you believe your friend is at serious risk of attempting suicide. In this case, inquire whether they have a plan for ending their life and what the plan is. If you think someone is in immediate danger, remain with them and call emergency services. 

Practical ways to support a suicidal friend

If your friend is thinking about suicide, you may not know the best way to support them. Here are some specific steps you can take to offer your help. 

Be present

By showing up, you’re reminding your friend that they are not alone. Even if you don’t talk, your presence can provide comfort and reassurance. It also acts as a reminder that they matter to other people. 

Check in frequently with someone thinking about suicide

Ask direct questions and speak matter-of-factly about suicide. Ask about their reasons for living and dying and demonstrate active listening when they respond by restating their answer in your own words. 

Remove or reduce reach to weapons

Remove anything that could be used as a weapon such as firearms, medication, or knives from your friend’s home. Research shows that this is one of the most effective ways to prevent suicide, and may often be part of an effective safety plan. 

Share suicide prevention numbers and resources

In the United States, the Suicide & Crisis Lifeline is available 24/7/365 by calling or texting 988. The lifeline is free, and all calls are discreet. Volunteers can offer an unbiased listening ear and are trained to assess risk and connect callers with local resources if needed.

Suicide prevention resources

To learn more about how you can support a loved one thinking about suicide, check out these resources. 

• The American Foundation for Suicide Prevention offers a number of resources for people experiencing thoughts of suicide, those who are surviving a suicide loss, or anyone supporting a loved one after a suicidal crisis. 
• The Suicide Prevention Resource Center hosts an online learning center where visitors can learn about suicide prevention in different settings. 
• The National Alliance for Suicide Prevention has a resource library that can be filtered by topic and resource type to help you find exactly what you’re looking for. 
• The Trevor Project is a suicide prevention nonprofit specifically for LGBTQ+ young people. It offers several resources for talking about suicide and knowing what warning signs to watch for. 
• The Jed Foundation is a nonprofit dedicated to preventing suicide in teens and young adults, founded by parents who lost their own son to suicide. Its mental health resource library can be filtered by how you’re feeling as well as your demographic. 

Protect your own mental health

Supporting someone who is thinking about suicide can be an emotionally heavy experience. It could be important to take care of your own mental health during this time as well. If you’re worried about a friend, consider establishing a network of people who can take turns checking in, so the pressure doesn’t solely rest on your shoulders. 

Make sure your own needs are being met. Get adequate sleep, move your body, and get support from loved ones. You can also talk to a mental health professional about what’s been going on. The weight of supporting someone thinking about suicide can be heavy, but you don’t have to carry it alone. In therapy, you can share your experience and learn new coping strategies. 

If your already jam-packed schedule doesn’t have room for weekly therapy sessions, online therapy may be a good fit. Through platforms like Psyvo, you can schedule therapy whenever it works for you, like during your lunch break or late at night after you finish studying. Years of research have shown that online therapy is effective in treating conditions such as depression and anxiety, as well as improving patients’ overall quality of life. 

Reducing the stigma around suicidal thoughts

The shame associated with mental health struggles can keep people from reaching out for help. By speaking openly and directly about suicide and mental health, you can help reduce the stigma. It may also help to talk about your own mental health challenges and what steps you’ve taken to feel better. The more something is talked about, the less taboo it might feel. 

Living with depression can seem like you’re carrying a heavy weight that can’t be shaken off. Some days may be lighter, but others can be hard to manage. The way you speak to yourself can play a significant role in shaping your emotions and the way you perceive the world. Positive affirmations are a simple but powerful tool to challenge negative thoughts, encourage personal growth, and inspire hope for the future. Learning how to reshape your thoughts can be challenging, and if you’re not sure you can do it on your own, consider connecting with a therapist who can help. 

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What are positive affirmations?

Positive affirmations are short, powerful statements that can challenge negative thoughts and help you speak more kindly to yourself. They’re designed to directly address doubts you have in yourself and your future. 

Do positive affirmations actually benefit mental health?

Research suggests that affirmations can reduce stress, increase happiness, and decrease anger and sadness. They can also improve low self-esteem and provide perspective when you’re having an especially bad day. Positive thinking isn’t a replacement for therapy, but affirmations can complement treatment and be a source of encouragement between sessions. 

How can affirmations for depression combat challenging symptoms?

Depression often involves cycles of blame and hopelessness. It can be hard to break out of negative thought patterns, but affirmations can create a positive feedback loop and reinforce self-compassion over time. Regularly repeating affirmations can help you reframe challenges and recognize your self-worth. By repeating these positive beliefs for weeks or months, you can reduce the intensity of negative thoughts or eliminate some of them altogether.

The difference between affirmations and toxic positivity

In general, toxic positivity occurs when encouraging statements minimize or disregard the pain you’re experiencing. Toxic positivity often puts pressure on a person to be overly optimistic or happy. Practicing positive affirmations doesn’t mean you pretend everything is okay. Instead, it acknowledges your struggles while offering a reminder that healing and growth are possible.

How to use positive affirmations to strengthen mental health

Even if you know that incorporating positive affirmations can support mental health, you may be unsure about how to put them into practice. Here’s what you need to know.

Affirmations typically work best when they seem relevant, so choose a statement that pertains to your current situation. You might select one affirmation at a time so that you can focus on its message and fully internalize it. 

Repeat your affirmation in the medium that feels most comfortable. For some, affirmations work best when said out loud in front of the mirror. For other people, affirmations are most effective when they’re written down. 

Consistency is key, so figure out how you can develop a daily ritual of repeating positive affirmations. An effective way to do this is to “habit stack,” or associate affirmations with a habit you already have. This can make it easier to remember to repeat the affirmation each day. You might repeat the affirmation each time you wash your hands or say it out loud when you buckle your seatbelt in the car, for example.

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35 positive affirmations for depression

These positive statements can help you challenge negative thinking and may act as a reminder of your self-worth. Below, explore several categories of affirmations to address various mental health goals.

General affirmations for depression

• I am worthy of love and understanding. 
• I am more than my struggles.
• I am allowed to take life one step at a time.
• Rest is productive, and I deserve it.
• I am safe at this moment.
• My life has meaning and purpose, even when I don’t see it clearly.
• I am allowed to take up space.
• I am deserving of love, even when I am struggling.

Affirmations to address low self-esteem

• I am enough just as I am.
• My worth is not measured by what I achieve.
• My presence makes a difference in the world.
• I have unique strengths that deserve to be celebrated.
• I am surrounded by positive and supportive people who believe in me. 
• I celebrate my strengths, even the small ones.
• I am a whole person, and my flaws don’t define me.
• My talents and gifts matter.

Affirmations that encourage hope and resilience

• This feeling will not last forever.
• Healing is possible for me.
• Better days are ahead.
• I will not give up on myself.
• I have overcome challenges before, and I can do it again.
• Every day holds the possibility of something good.
• My strength only grows with each obstacle I overcome.

Affirmations that celebrate growth

• I am proud of how far I’ve come.
• I choose progress over perfection.
• I am constantly learning and evolving. 
• Every day is a chance to grow stronger.
• Each step forward brings me closer to my goals. 
• Even my smallest victories are worth celebrating.

Affirmations to combat negative thoughts

• My thoughts are not facts.
• I am in control of how I speak to myself.
• I am stronger than my inner critic.
• I am human; therefore, I am expected to make mistakes.
• I am not defined by my mistakes.
• I don’t need to believe every negative thought I have.

How to create your own affirmations

If none of these affirmations resonate with you, try creating your own. Start by identifying a negative thought you struggle with. Although it may be tempting to address all the thoughts you want to challenge, specificity is your friend. Trying to do too much can overwhelm you and lead you to avoid using affirmations altogether. 

Once you’ve identified the specific negative self-talk you’d like to address, reframe it into a statement that is kinder to yourself and encourages growth or progress. 

Negative thought: My life will never get better.

Affirmation: Change is possible and probable. 

Negative thought: I’ll never find a partner.

Affirmation: I am worthy of love and companionship.

Negative thought: I fail at everything I do.

Affirmation: Every experience is a chance to grow and learn.

Keep your affirmation short and simple so that it’s easy to repeat. Stick to a single sentence and focus on the positive.

Too long: I can change the direction of my life so that I like where I’m heading. 

Ideal length: I get to control my choices.

Too confusing: I’m not unworthy of love. 

Straightforward: I am worthy of love and joy. 

Other strategies to address negative thoughts

Reciting positive affirmations is one way to shift your negative thinking, but there are other actions you can take as well. One approach is to focus on the positive as much as possible. Practicing gratitude can help you notice and appreciate the small joys in your life, potentially resulting in increased well-being and life satisfaction. When you’re thinking about aspects of your life for which you are thankful, you have less time and mental bandwidth to focus on your fears or doubts. 

Another strategy is to force yourself into the present moment through mindfulness. Research shows that mindfulness practices, such as meditation, help individuals experience fewer negative thoughts. 

A common exercise is the 5-4-3-2-1 technique. To complete this simple strategy, begin by taking deep breaths. Next, name the following:

• Five things you can see
• Four things you can hear
• Three things you can feel
• Two things you can smell
• One thing you can taste

In addition, any type of deep breathing exercises can help you regulate your emotions and calm racing thoughts by engaging the parasympathetic nervous system.

Catch it, check it, change it

The NHS suggests a “catch it, check it, change it” approach. When you notice yourself having a negative thought, try to immediately pause and acknowledge the thought. Notice if you are overly fearful, angry, or cynical. Label the emotion and remind yourself that it’s a signal of how you feel, but you are in control of how you react. 

Once you identify a negative thought, take a step back to look at your concern. What unbiased truths can you observe? For example, you may consider how likely the outcome is that you’re worried about or what the other possible outcomes are. Because it’s common to be critical of yourself, consider what you would say to a friend having this thought. 

The final step in the “catch it, check it, change it” process is to think about how you can adjust the thought for a more neutral or positive perspective. Shift the focus from self-blame to problem-solving for a brighter outlook.

When positive affirmations may not be enough

Affirmations can serve as a form of valuable self-care for mental health, but they’re typically most effective when paired with other coping strategies or professional support. 

The cognitive restructuring process associated with positive affirmations is the same approach used in cognitive behavioral therapy (CBT). In CBT, you can work with a licensed mental health professional to identify negative thoughts and reshape them into more productive and positive ones. Often considered the gold standard in treating depression, CBT can reduce symptoms of depression, as well as many other mental illnesses. 

Sticking with therapy can be difficult, especially with a busy schedule. One flexible alternative is online therapy through a platform like Psyvo, which allows users to schedule therapy sessions at a time that’s most convenient for them and choose between video, audio, and online chat options. 

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Research shows that online CBT can significantly improve symptoms of depression and quality of life. In addition, people who attend online therapy often adhere to treatment longer than people who participate in traditional in-person therapy.

Many people find themselves in situations where they feel a little directionless at one point or another, particularly during times of uncertainty or change. It may be challenging to know how to handle that, but with time, it may be possible to realign and move forward. In some cases, however, becoming “unstuck” can be a serious challenge. In such cases, those feelings may be a symptom of a larger mental health issue. 

What does it mean to feel lost? 

Feeling lost can be a personal experience; what it feels like for you may not apply to someone else. People who feel lost may have the sense that they’ve lost their motivation or passion. Some might feel as if they’ve been aimlessly traveling on the same path or stuck in their daily routine without progress. For others, feeling lost means losing purpose or meaning in life, creating emotional numbness. 

Why do people sometimes feel lost?

Many circumstances in life can lead an individual to feel aimless or without purpose. For example, uncertainty could be associated with significant life changes such as relationship shifts, career changes, or stages of personal growth. Feeling lost doesn’t have to result from a specific life event, however. Below are some less tangible, and, by extension, possibly harder to recognize reasons why people may feel lost sometimes. 

Severe stress, feeling overwhelmed

Sometimes people feel lost when faced with overwhelm. Others might feel like they have no control over the stress in their daily life, leading to a sense of detachment from oneself and others. Feelings of helplessness and disillusionment may also characterize constant stress. 

Societal expectations 

Many societies place a lot of value on having goals and a “direction” in life. Such expectations can put strain on the individual, possibly creating a feeling of disconnection. When our idea of what we’d like to do isn’t in alignment with the things we’re expected to do, it can create a sense of aimlessness.

Social isolation

Some people feel lonely and isolated without close friends or family. Close bonds with others are important for both mental and physical health. When we don’t have them, we might end up feeling lost and without purpose. 

Signs you might be feeling lost

The ways people feel lost may manifest differently based on their unique circumstances. It may be challenging to recognize the signs, but with further exploration, you might come to associate them with feeling lost and directionless. Here are some indicators that you may be feeling lost:

• Mood swings
• Unexplained crying or irritability
• Withdrawing socially
• Lack of interest in things you used to enjoy
• Feeling overwhelmed by doing simple things
• Impulsive or risky behaviors
• Feeling like you’re running on “autopilot”
• Disinterest in the future

Exploring mind and identity

Sometimes, when we feel lost, we may also feel disconnected from ourselves. Perhaps you’ve lost touch with what motivates you or what your values are. You might have forgotten your strengths or the things that make you unique. Below are a few questions to contemplate, which may offer a starting point. 

Reflect on your values

• What are your core values? What principles are most important to you, and are you living in alignment with them? 
• What brings you joy and fulfillment? Identify activities or experiences that make you feel happy and satisfied. 
• Who do you admire and why? Understanding the qualities of people you look up to can offer insights into your own desires. 
• What drains your energy? Pinpointing things that leave you feeling depleted can help you make necessary changes. 

Consider your goals and future

• What are your top three goals right now? Focusing on a few key objectives can provide clarity and direction. 
• Where do you see yourself in the future? Visualize your ideal future and consider the steps needed to get there. 
• If money and others’ opinions weren’t an issue, what would you be doing in the present moment? This thought experiment can reveal your true desires. 
• What’s one thing you want to achieve in the next month, year, or five years? Setting smaller, actionable goals can build momentum. 

Explore your interests and passions

• What are you curious about? Follow your curiosity by taking small steps in directions that interest you. 
• What did you enjoy doing as a child? Recalling past interests can sometimes spark new ideas. 
• What talents do you have, and how are you using them? Acknowledge your strengths and consider how you can use them to your advantage. 

Think about how you care for your body and mind

• Is there anything you need to stop doing, saying no to, or give up? Identifying what no longer serves you may be a crucial part of moving forward. 
• Do you just need a break? Sometimes, feeling lost could be a sign that you need rest and time to recharge. 
• What things do you enjoy that improve your body? Narrow down types of nutritious foods and ways to move your body that you enjoy. 
• Do you have habits that are holding you back? Activities like “doomscrolling,” using drugs or alcohol, or engaging in risky behaviors may serve as unhealthy coping mechanisms. 

Reflect on what you’re grateful for

Identifying the things you’re grateful for, no matter how small, can guide you in rediscovering your purpose. If you aren’t sure, start by paying attention to the everyday things. For example, you might be thankful for a sunny day or grateful to the stranger who held the door for you at work. Once you pinpoint these small things, it may become easier to recognize those that play a larger role in your life. 

Journaling helps

Journaling is a key tool for self-discovery. As you ponder your questions and reflect on the things you’re grateful for, write down your thoughts and emotional state. Not only can spending time journaling each day help encourage you to find tangible answers to your questions, but it might also offer a safe space to discover, accept, and process your feelings. 

The role of self-compassion in self-discovery and purpose

You might feel frustrated with yourself if you’re feeling lost—as if you “should” be doing more with your life or have a tangible goal for “success” (a concept often defined by others). Though it might seem counterintuitive sometimes, letting go of perfectionism and timelines could be a good place to begin when finding your way again.

Consider replacing negative self-talk and criticism with self-encouragement and reframing the feeling of being lost as growth rather than failure. In doing so, it may be easier to engage in honest self-reflection, maintain motivation, and take the risks necessary for personal development. 

Additionally, some people dismiss their feelings as invalid or attribute them to self-pity. Try embracing your feelings as valid and offering yourself the same understanding as you would a good friend. 

Connect with others to find meaning

Sometimes, the most impactful thing one can do when they feel lost is to reach out and help others. Think about how you can leave the world a little better than you found it, even in small, ordinary ways. Consider volunteering your time or applying your skills for a cause you believe in. Additionally, surround yourself with people who inspire you and devote time and energy to those who matter most. Connecting with your support system can help you feel more grounded and confident when you’re feeling lost. 

Practical suggestions for finding your path

Once you’ve engaged in a bit of self-exploration, put the things you’ve uncovered into action. For example, try something new. Learn about something that sparks your interest or will help you accomplish something productive, like traveling or finding a new job. Try to follow your curiosity without self-judgment or overthinking.

Consider setting goals that align with your values and purpose and use these as guiding principles for your actions. As you work toward your goals, you can keep track of your progress in a journal or planner to stay motivated. Celebrate your accomplishments, no matter how small. 

Try to think about the actions you take as a form of self-care, not an obligation to others. Keep in mind that, while there may be some “bumps in the road,” finding your purpose is a journey. Be open to your sense of purpose changing and evolving. 

When to seek mental health support in online therapy

Although it might not always indicate a mental condition, feeling lost is often associated with disorders like anxiety and depression, as they share many of the same signs.

It may be challenging to recognize the difference between a passing phase and an issue that requires professional guidance. However, there might be emotional, behavioral, and physical signs, including: 

• Feeling sad, anxious, hopeless, or easily angered for an extended period
• Experiencing life as a series of chores and tasks, without any fun or pleasure
• Feeling “stuck” due to past decisions and experiencing significant regret
• Increased irritability, frequent loss of temper, or feeling that your anger is out of control
• Feeling constantly misunderstood or disconnected from others
• Frequent conflicts, communication breakdowns, or difficulty connecting with others
• Avoiding social interaction and withdrawing from activities you once enjoyed
• Using alcohol, drugs, or other coping mechanisms like social media or gambling excessively to deal with stress
• Engaging in actions that harm yourself or your relationships, such as overeating or self-harm
• A significant drop in your work or academic performance
• Difficulty sleeping (insomnia) or oversleeping (hypersomnia)
• Feeling persistently tired, even after rest
• New or worsening physical symptoms that don’t have a clear medical cause

Online therapy for rediscovering your path

Whether a person feels lost temporarily because of a significant life change—or their feelings are an ongoing sign of a more serious mental health issue—therapy can offer solutions. However, some may experience barriers to mental health care. For example, some people may think they lack the financial means or the time to fit therapy into their lives. Others might feel uneasy about sharing their most personal thoughts and feelings with a therapist, or they may worry that talking to someone won’t help. 

Online therapy can remove many of these obstacles. Therapy through platforms like psyvo is often more affordable than traditional treatment without insurance, and for those who qualify, psyvo may offer sliding scale fees. Individuals can attend sessions from the comfort and familiarity of home on a schedule flexible enough to fit their needs. Additionally, studies repeatedly reveal that online therapy can be an effective treatment for a variety of mental health issues. For example, one 2023 review of 14 studies found that individuals participating in online therapy for depression and anxiety experienced positive outcomes comparable to those engaged in traditional treatment.

According to the American Psychiatric Association, two in five Americans (41%) experience more stress between November and January. For some people, the holidays can bring more than stress, including sadness, anxiety, and depression. From troubled family relationships to financial insecurity, the holidays might present numerous sources of emotional distress. However, there are strategies that may help mitigate stress, loneliness, and depression during the holidays. Keep reading to learn about depression, seasonal affective disorder, the holiday blues, and strategies to protect your mental health during the holidays. 

Depression definition

Before exploring ways to address depression during the holidays, it may help to consider the definition of depression. While some people might describe what they experience as depression during the holidays, clinical depression is a specific disorder and has a set of criteria that must be met for a person to be diagnosed. 

The APA defines depression as follows: “A negative affective state, ranging from unhappiness and discontent to an extreme feeling of sadness, pessimism, and despondency, that interferes with daily life.” According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR), to be diagnosed with major depressive disorder, a person must meet at least five clinical criteria, with at least one of the symptoms being depressed mood or loss of interest or pleasure. Symptoms typically have to persist for at least two weeks in order for a person to receive a diagnosis of depression.

Seasonal affective disorder

Some people may experience a specific type of depression called seasonal affective disorder, which some people may refer to as “seasonal depression.” In the DSM-5-TR, this is categorized as “major depressive disorder with seasonal pattern.” According to the American Psychiatric Association, seasonal affective disorder affects approximately 5% of adults in the United States. People living with seasonal affective disorder typically experience symptoms in the fall and winter months, when there tends to be less sunlight in the United States.

Holiday blues

People who don’t meet the criteria for major depressive disorder, with or without a seasonal pattern, may still experience emotional lows during the holidays. Some people may refer to this experience as “depression” or the “holiday blues.” This isn’t a clinical diagnosis provided by a mental health professional, but it can still have a major impact on a person’s experience of the holidays. The holiday season can lead to intense loneliness for some people, as they may feel isolated if they have no one to spend time with during this time. This may be exacerbated by financial stress and conflict with certain family members during the holidays. 

Tips to care for mental health and reduce stress during the holidays

Regardless of the reason for holiday depression, there are steps that most people can take to protect their mental well-being during this time of year. The following tips may help people reduce stress and other symptoms of the holiday blues.

Set boundaries for your mental health

For many people, the holidays may come with expectations from others. Certain friends or family members may pressure them to attend multiple events and/or contribute food or other resources during the holidays. When it comes to navigating expectations, individuals may find it helpful to set boundaries. For example, if a person can only make it to one family event, they might benefit from establishing that expectation weeks in advance. Also, if someone cannot be around certain people for their own mental health, turning down an invitation as early as possible may help to establish boundaries and prevent unnecessary pressure to attend. 

Prioritize self-care

Perhaps another way to protect one’s mental health during the holidays is to focus on self-care. An effective self-care plan can be tailored to the needs of each person but may include components that protect physical and emotional health. For people who tend to experience the holiday blues, it may be helpful to plan ahead for slightly more exercise than normal. According to Harvard Medical School, research shows that exercise leads to the release of endorphins, which are often referred to as “feel-good hormones” that enhance mood. 

By scheduling more exercise for the holiday period, people who tend to experience low mood during the holidays may be more likely to get the necessary endorphins to boost their mood. Also, exercise may help to improve sleep patterns for those who have trouble sleeping during the holidays, which may reduce stress levels. 

In addition to caring for physical health, self-care often involves caring for one’s mind. Some people may choose to achieve this through preventative measures, limiting time around people or places that negatively affect their mental health. Secondly, individuals may find that some type of meditation can help them care for their mental health during the holidays. Meditation doesn’t have to involve long, elaborate sessions. In some cases, just 5 to 10 minutes per day of mindfulness may help individuals identify negative thoughts before they take over and shape one’s mood for the day.

Plan time with supportive people

For some people, the holidays may be a time of loneliness due to having lost loved ones. Others might be estranged from their loved ones as a result of conflict. During this crucial time, it may help to schedule time with people who are supportive and nurturing. Supportive conversations can make a significant difference for those feeling depressed during this time of year. In addition to spending time with friends on days without family plans, some people may benefit from scheduling time with a friend after a family event, specifically if they are concerned about potential arguments with family. This strategy can provide a valid reason to leave events early when arguments arise. Close friends can serve as a buffer and help meet a person’s social needs during a challenging holiday season. 

How a mental health professional can help with depression during the holidays

In addition to implementing strategies to prepare for the holiday season, people who tend to experience depression during the holidays may benefit from speaking with a licensed mental health professional. A therapist may be able to offer individuals personalized strategies to navigate complicated family situations and protect their mental health. For those who experience clinical depression or seasonal affective disorder, a licensed therapist can provide evidence-based treatments, such as cognitive-behavioral therapy (CBT), possibly in conjunction with medication if necessary.  

Online therapy to protect your mental health during the holidays

Some people may find it difficult to attend in-person therapy sessions during the busy holiday season. Others may find it difficult to leave home if they’re experiencing symptoms of depression. In these cases, there is still help available through online therapy. With BetterHelp, anyone can connect with a therapist from home through audio, video, or live chat. Individuals can also reach out to their therapist via in-app messaging, and their therapist will get back to them as soon as possible. People who are experiencing holiday depression might find this feature helpful on days or nights when they experience stress, anxiety, or loneliness. 

Aside from providing various modes of communication, online therapy has been shown to be effective in numerous peer-reviewed studies. In one systematic review and meta-analysis, researchers looked at 17 studies and found that online cognitive-behavioral therapy (CBT) was more effective than in-person CBT for symptoms of depression.