Birthday depression, sometimes known as the birthday blues, is characterised by a lack of joy, lethargy, or interest in one's birthday. Birthday depression can include sadness as well as feelings of low energy or focusing on the past, including everything you may or may not have achieved thus far. These emotions may emerge in the days before a person's birthday, on their actual birthday, and for a while afterward.

Birthdays are intended to be joyful events filled with celebrations, pleasure, and encouraging thought. On the other hand, other people experience anxiety each time their birthday comes near. These people's chances of enjoying a birthday celebration are lowered since they experience anxiety, stress, and depression rather than excitement and joy. As an individual grows older, it's normal to feel down about an upcoming birthday, however, this is different from chronic depression.

People with birthday depression spend their day with a lack of energy and feel gloomy all day around with thoughts of their past. This phenomenon is widespread with little research on it.

Signs and symptoms of birthday depression

• There is a change in your mood that continues for many days till your birthday

• Feeling more sad and low than you used to be

• Cry more often than usual

• Thinking about the missed opportunities in the past or thinking excessively about what had happened in the past

• Worry about how much life has left with you

• Lack of enthusiasm or energy for the activities

• Lack of interest in doing things you earlier used to enjoy

• Changes in sleeping pattern

• Appetite changes

• Attention issues or lack of concentration

• Physical discomfort

• Wishing to stay away from your birthday itself

• Not wanting to celebrate your birthday 

• Desire to withdraw from society

Causes of birthday depression

Aging: Birthdays can serve as a reminder that another year has passed. Even though we feel almost the same the day before our birthday, it's the "official" day that we mature one year. And unfortunately, growing older is not exactly something to enjoy or embrace. A birthday serves as just another reminder that we are growing older.

High standards: We can occasionally become dissatisfied when birthday parties, celebrations, or gifts fall short of our expectations.

Absence of achievements: Birthday depression is frequently brought on by dissatisfaction with successes from the previous year or birthday.

Peer pressure: Have you ever thought that birthdays in movies always look so good? Or perhaps you notice how awesome your friend's birthday parties are after viewing their Instagram photo. Therefore, if we choose to celebrate our birthday alone or with a small group of close friends, we may feel that it isn't "good enough."

Less excitement: Birthdays are fantastic when we are children. We get to enjoy dessert, the movies, and parties. When we age, some people discover why they are celebrating their birthday. The birthday blues can develop when our adult birthdays aren't as memorable as our childhood ones.

Reduced love: You may have noticed as adults that people pay less attention to you as you become older.

Overcoming birthday depression

A good day's start

Starting the day by trying to think positively is a smart idea. A person will be in a good mood to enjoy the rest of their day if they do this. It could be a good idea to start each birthday by making a gratitude journal. Making a nice breakfast is another suggestion, as well as doing something enjoyable to start the day off, like watching a movie in bed or going for a morning run. To brighten their day a little, someone who has to go to work on their birthday can consider treating themselves to a drink or other pleasant treats.

Discover the ideal way to celebrate.

It's okay to be a little bit selfish on birthdays. Someone should try to have a day like that if they enjoy lavish celebrations. If they would rather spend time with their family, they might arrange for it to happen instead. On the other hand, it would be more difficult for them to enjoy themselves if they do something they hate on their birthday.

Avoid over planning

A birthday may feel more pressured if there are too many plans, which can be stressful. If birthday blues are a problem, one can strive to keep things simple and uncomplicated to decrease the likelihood that something will go wrong.

Limit your expectations

It will be easier to avoid disappointment if you are honest about what to expect from a birthday. This might be especially true when someone is expecting a call from relatives with whom you are not at all attached or talk often.

Keep active

It could be best to skip the day entirely if the birthday blues start to negatively affect someone. A person can go on with their life by being busy and distracted, which will guarantee that the day goes by quickly and can be quickly forgotten.

Stay upbeat

Focusing on what has been achieved in previous years is significantly more effective than complaining about a lack of success and blaming oneself. One is more likely to remember what makes them proud and get over their birthday blues by doing this.

Practicing self-compassion

It's essential to be mindful of your experience and gentle to yourself as you go through it. To better comprehend what you could be going through, Dr. Lira de la Rosa advises looking within to assess your sensations, thoughts, and where you keep stress in your body.

Consult with a therapist

Practice further self-reflection with the help of an Online Therapist if you'd like to identify the underlying reason(s) why you feel down on your birthday.

Birthdays don't have to be unhappy or unpleasant occasions, even though for some people they can feel anxious and depressing. People trying to keep in mind that a birthday can be anything they want it to be may be of help. Birthdays can once again be enjoyable if people can let go of those negative emotions and make serious plans for them.

Conclusion:-

While birthday depression is a common experience for many, it's essential to remember that there are strategies and support available to help navigate through it. By understanding the potential causes and symptoms, individuals can take proactive steps to mitigate the impact of birthday blues on their mental well-being.

It's crucial to prioritize self-compassion, manage expectations, and engage in activities that bring joy and fulfillment, whether it's celebrating with loved ones or taking time for self-care. However, if birthday depression persists or significantly impacts daily functioning, seeking professional help from an Online Counsellor can provide valuable support and guidance.

Online Therapy offers a safe space to explore underlying emotions, develop coping strategies, and cultivate Resilience in managing birthday depression and other mental health challenges. Remember that you do not have to deal with these emotions alone. Seeking Depression Counseling is a courageous step towards prioritizing your mental health and well-being.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Dr Sakshi Kochhar Psychologist