Have you felt a heavy pressure on your chest or a lump in your throat right before or on your birthday? If so, such experiences are the symptoms of what we globally call as the Birthday Depression. Speaking of it, research has found a link between suicide and birthday blues, meaning it’s an important topic to talk openly about.
Why Do We Experience Birthday Blues?
While birthdays are a happy occasion for some, they can remind them of past traumas, loneliness, financial burden, lack of interest, and aging. Most people tend to feel nauseous because of all the sudden attention they get on their birthdays when on the other days, they tend to be alone. In fact, some people love to spend time alone on their birthdays, but the peer pressure of friends and mates can worsen their anxiety.
It’s been a tradition that on a birthday, the celebrating person must treat their friends and cut a cake or so. Some might not wish to spend money since they might be financially struggling or don’t want to waste money. However, the peer pressure would push them so much that next time when their birthday comes, they will find ways to escape from the irritation.
On the flip side, imagine someone who cannot spend their birthdays with those they love. They might be away from their family or don’t have enough friends. At such times, sadness tends to kick in when the reality of nobody wishing to cut a cake for them strikes. There are so many other reasons people feel sad and depressed on their birthday or just before that.
Also read: How to Heal From Toxic Friendship? 7 Methods to Let Go
What are the Symptoms of Birthday Depression?
Symptoms can vary from person to person. Some can experience around 4 to 8 symptoms, while others might have had one. The common symptoms are:
- Feeling tired and hopeless
- Disliking things they used to like
- Anxiety might increase
- Might experience panic attacks
- Disliking communicating with anyone
- Loss of appetite
- Body ache
- Suicidal thoughts
- Absent mind/Loss of concentration
- Aggressive behavior
- Binge-eating
In serious cases, people might get suicidal thoughts, and that’s why, when someone’s birthday approaches, it is a must to contact them and listen to what they want on their birthday. Let’s see some of the self-coping tips as well as general ideas on what one can do when a friend is struggling with Birthday blues.
5 Tips to Beat and Help Someone Escape The Birthday Sadness
Talk About It
The first and most important tip for coping with Birthday depression is to open up about what’s bugging you. When your birthday is approaching, and you’re not feeling the rush, try talking about it to someone you trust. Explain to them what you want on your birthday, whether you want to be left alone or be pampered more. If you think this might make you look awful, we truly say it doesn’t because it is your birthday, and you must put yourself first.
Since your mental health matters, speak out about what you’re feeling. If you don’t want to talk to your friends, you can talk to someone anonymous on therapy sites, where many professional therapists and listeners will hear you out.
Seek a Professional
If you’ve constantly been feeling sadness each and every year and seem to feel there is something inside that needs to come out, then seek a therapist. Sometimes, the problem might not have been discovered within you, so reaching out to a professional will help you heal your inner child. The professionals will apply many methods to guide you in your healing journey, be it from PTSD or recent grief.
Also read: 4 Steps to Heal Childhood Trauma as You Grow Up
Embrace Your Sadness and Your Situation
Do you feel sad because you won’t be spending your birthday with anyone? We understand how hard it must be to cut a cake alone or have nothing to celebrate with on your birthday. These times can push you to believe that there is no one caring about you. At such situations, it is best to cry out and accept what’s happening. However, never lose hope because the world out there is big and of course some people will care about you.
Go out, meet people and try to take things slow with everything and everyone. Soon, you will find your comfort people and your birthday an amazing occasion to have fun with.
Give Your Friends a Try and Appreciate Them
If your friends throw a huge birthday bash you didn’t want, try appreciating it and tell them that they needn’t have to do it next time. Indeed, your friends are doing it with love, and we understand it might be overwhelming. So, talk to them about it and appreciate their efforts. They will make different arrangements when you earnestly explain to them next time.
Listen to Your Birthday Friend
This tip is for helping a friend facing birthday depression. Before you make plans for someone, first call them up and ask them whether they’re okay with spending their birthday with you. Instead of showering the birthday person with gifts and attention, listen to their feelings. They might open up about their need to spend the day alone or want a birthday without a huge celebration. Listening to your friend can also help you discover the cause behind their sadness. It could be a loved one’s loss, aging fear, break-up, or anything. So let the birthday person decide what they want.
A Word From Us
Birthday depression has to be taken seriously because if the symptoms get unnoticed, it can lead one to face something severe. If you’re feeling sadness and a tingling sensation of hopelessness, we want to assure you that you’re not alone and truly matter. Feel free to let us know how your birthdays usually go in the comment section. And, if today is your birthday or it is coming soon, we wish you a Happy Birthday.
Also read: How to Stop Overthinking: 6 Ways to Calm Your Mind
