Hello ladies of Hive!!!
Today I want to talk about a common problem, some people face during their birthdays
Have you ever found yourself always feeling depressed every year around your birthday and maybe you think it's normal or you've been wondering what is happening?
Birthday Blues or Birthday depression refers to feeling sad,
apathetic, or disinterested in celebrating or thinking about your birthday.
If this happens to you, this article is for you. Here you will find all about Birthday depression
In addition to experiencing sadness, birthday depression can also include a sense of low energy or focusing on the past, including everything that you may or may not have accomplished so far. These feelings may arise in the days leading up to a person’s birthday, on the actual day, and for some time after as well.
One might ask if birthday depression is associated with other psychiatry disorders like clinical depression or if it is just a situation.
Dr. Ernesto Lira de la Rosa, PhD, a licensed clinical psychologist and member of the media advisory group at the Hope for Depression Research Foundation says
"Our diagnostic manual (DSM-5) does not recognize birthday depression as a mental health disorder"
However, he says that this is not to undermine people that experience depression during their birthdays, that it is actually acknowledged that birthday depression exists and individuals experience them.
Symptoms of Birthday Blues include:
Persistent tiredness or sadness or drastic mood changes that lasts a few days around your birthday
Lack of interest in anything associated with your birthday
Need to stay alone and isolate from everyone especially friends and family
Anxiety and Paranoia about the future
Difficulty sleeping or waking up on the birthday (wanting to avoid the actual birthday)
Crying more than necessary
Stressing on the past and thinking about unachieved goals
Changes in appetite
Difficulty concentrating
Suicidal thoughts and ideation
Causes of Birthday Depression
- Unachieved goals and dreams
- Fear of getting old
- Previous traumatic experience around your birthday
- Horrible childhood Birthday experiences
- Loneliness
Coping with Birthday Depression
In order to manage your birthday blues, it is better to understand where they come from.
These strategies may benefit you:
Allow yourself to feel your emotions: do this without judgement so that you can process the meaning and relieve the sadness you feel.
"We tend to associate birthdays with celebrations and positive experiences, and that may not be the case for everyone. So, if you are not feeling excited or happy during this time, allow yourself permission to sit with the sadness"
says Dr. Lira de la Rosa.Make peace with the unachieved goals: For instance if you're unemployed or underemployed, your birthday might be a sore reminder that "age is not on your side" or you're not getting any younger. It is good to acknowledge and address those feelings rather than pushing/avoiding them
Be Self-Compassionate: as you're addressing and acknowledging your set-backs it is paramount to be kind to yourself. Don't compare yourself to others it can make the depression worse.
Dr. Lira de la Rosa recommends "turning inwards to take inventory of your feelings, thoughts, and where you hold tension in your body to better understand what you may be going through"Talk to someone: Learn to express your feelings to a friend you trust or a family member. It is surprising how much people go through this and it can be very relieving to discover you're not alone. Many individuals have give through this and might share insight on how to cope with these feelings.
Keep a diary on your achievements or what you're grateful for: no matter how little your wins may be learn to celebrate them and keep inventory. It helps when you're reminded that you've achieved something.
- Celebrate your birthday however you want: instead of ignoring your birthday, choose to celebrate it in a way that feels right to you. You could choose a solo date or to hang out with a few persons. It doesn't have to be glamorous, just do you.
Prepare for Your Birthday by engaging in Healthy and Positive Activities
"Others may benefit from acknowledging that they may experience sadness during a birthday and put some things in place to help alleviate or lessen the intensity of the sadness. It could be something like preparing for the upcoming birthday and doing things that will help you feel connected to others or yourself"
No matter what you choose to do, Ensure it not only makes you feel good, but improves your emotional, physical and mental health.Talk to a Professional: it might help speaking to a Therapist if doing all these self-help excercises doesn't help. Talking to a therapist helps fish out the root cause of the depression.
Lastly, I want you to know that birthday depression is not something to feel ashamed of. It is usual for everyone to feel sad around their birthday. However, if these feelings get complicated and cause panic attack, anxiety and isolation you may want to consult the doctor for expert management.
I want to assure you fellow Ladies of Hive that I'm rooting for you. This is something that I've struggled with in the past and I know how it feels. I'm sending lots of love and hugs and wishing you a better birthday than the previous one.