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Birthday Depression: Why Birthdays Are So Hard

https://www.scienceofpeople.com/birthday-depression/

scienceofpeople.com

Birthday Depression: Why Birthdays Are So Hard
Is your birthday coming up? Do you have the birthday blues or birthday depression? I want to tell you why birthdays are so hard and tips on how to deal.

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Birthday Blues

Birthday Blues

Birthday depression can be described as a general sadness on or around your birthday. Birthday blues are very common. Reasons for feeling down around your birthday include:

  • Aging. Birthdays can remind us that we are one year older.
  • High expectations. We may be disappointed by not having our expectations met for a birthday party or gifts.
  • Lack of accomplishments. You are feeling dissatisfied with your achievements since the previous year.
  • Social pressure. When we compare our birthdays with our friends' parties, we might feel our celebration is just not good enough.
  • Less excitement. Adult birthdays aren't as exciting as our birthdays as kids, and that mismatch can cause the birthday blues.
  • Milestone birthdays, such as 16, 21, 30, 40, 50, 60. Some people may feel sad if they don't have a huge party to celebrate their milestone birthday.
  • Less love. Turning 18, you're congratulated as an adult. At 45, it is just another birthday.

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Who Experiences Birthday Depressions

  • People who don't have many friends or family members.
  • People with fake friends.
  • People who struggle with anxiety.
  • Introverted people may feel like they have to socialize during their birthday.
  • People with high expectations surrounding a birthday. If these expectations are not met, it can lead to birthday blues.

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Unique Things to Do on Your Birthday

Write down the answers to these four questions.

  1. What was the ONE best thing that happened last year?
  2. What was the biggest challenge you faced last year, and what did you learn?
  3. What do you hope will happen this year? It could be goal-oriented or be an inner change.
  4. What did you want to learn this year? For example, learning people skills, becoming good at drawing or public speaking, starting a new Youtube channel.

When you have written down a few year's worth of birthday questions:

  • What were the highlights of the past years?
  • What were some of my biggest life lessons?
  • What were some of my goals, and did I accomplish them?
  • What new skills did I learn?

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How to Beat the Birthday Blues

  • Birthday blues are often part of getting older. You are not alone in feeling this way.
  • If you want to celebrate, it's on you to plan it or verbalize your own expectations. People can't read your mind.
  • Be direct about gifts. People don't always know your preferences, so give friends and family ideas of what kind of gifts to get you.
  • Have compassion for yourself. You are more than your birthday.
  • Your birthday comes once a year - take charge and do it right for you.

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Reach out and stay connected

You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking

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How to reach out for support

  • Look for support from people who make you feel safe and cared for. They just need to be a good listener.
  • Make face-time a priority. Talking to someone face to face about how you feel can play a big role in relieving depression.
  • Try to keep up with social activities even if you don’t feel like it. 
  • Find ways to support others. 
  • Caring for a pet can get you outside of yourself and give you a sense of being needed.
  • Join a support group for depression. 

Do things that make you feel good

Do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.

Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

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The Invisible Illness Called Depression

The Invisible Illness Called Depression

Depression is a serious mental illness and can be overlooked by friends and family because the depressed person expends precious energy just to camouflage the problem.

Depression is like a...

The Manifestations Of Depression

  • Women under depression usually exhibit sadness, guilt, hormonal changes, among other seemingly unrelated symptoms.
  • Men can get irritable, exhausted and start having sleep issues. They then get into drugs and alcohol, or start to overwork in order to distract themselves.
  • Kids under depression usually start to sulk, feel lonely and misunderstood, or have long periods of irritability.

Mindfulness As Part Of Treatment

The common treatments of depression are antidepressant medications and therapy, which has a large relapse rate.


However, if mindfulness is part of the treatment, the relapse rate declines. What is being pointed out is that mindfulness is effective when it is part of a treatment, and not so much on its own.

Become more organized

Become more organized

In order to be successful and reach your goals, you need to be organized.

One first step in this direction refers to starting your day planning: choosing the agenda that wo...

Practice a lot

Acquiring organizational skills, as in getting better at planning, can take a while. While finding the appropriate agenda is essential, making a habit out of using it is just as important.

Plan important moments monthly

When preparing your schedule on a monthly basis, make sure to add not only the daily tasks and objectives, but also the big moments.

For instance, integrating your friends' birthdays can prove both useful and time saving for the future.