What is birthday depression?

Birthday depression or birthday depression refers to feeling sad, indifferent, or disinterested in celebrating or remembering a birthday.

In addition to experiencing sadness, birthday depression can also include feelings of low energy or focusing on the past, including everything you may or may not have done so far. These feelings may appear a few days before a life, the actual date, and a period of time thereafter.

This article explores some possible causes and signs of birthday depression, and provides ways to cope with sadness on and around the birthday.

Birthday depression and other mental health conditions

Is birthday depression related to mental health, or is it situational? “Our diagnostic manual (DSM-5) does not treat birthday depression as a mental health disorder,” said Dr. Ernesto Lira de la Rosa, a licensed clinical psychologist who also hopes to study depression Member of the Foundation Media Advisory Group.

However, he pointed out that this does no It means that people will not experience depression or sadness during their birthdays.

“it [birthday depression] It may be related to other mental health disorders, such as depression or anxiety. It is not uncommon for people with a history of depression to experience sadness around their birthdays. “

Potential causes and causes

“For some people, this may be related to the negative experience of having a birthday before. Others may reflect on their lives and may feel that they will not reach the state they want when they reach that particular age,” Lira de la Rosa Said the doctor. “For others, birthdays may come when they encounter difficulties.”

He added that if someone has experienced trauma in their lives, they may experience birthday as a trigger, depending on the background and duration of their trauma.

Someone may experience birthday depression for many reasons. Other potential reasons for someone to be depressed around their birthday may include:

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“All these and many other reasons can cause sadness during birthdays,” said Dr. Lira de la Rosa, who pointed out that all these reasons are also normal and valid.


Dr. Lira de la Rosa said that many of the symptoms associated with birthday depression are similar to those of conventional depression. So, how do you know if you have birthday depression?

Certain signs may remind you that you are experiencing birthday depression, including but not limited to the following:

  • Mood changes that last for several days before and after birthday
  • Feeling more depressed, depressed, or sad than usual
  • Crying more often than usual
  • Reflect on past and unfulfilled goals (for example, not yet married or yet to have children)
  • Emphasize how much time you have to live
  • Don’t have much energy or motivation to do things
  • Lack of interest in doing things you usually like
  • Sleep changes
  • Changes in appetite
  • Difficulty concentrating
  • Body aches or pains
  • Want to avoid the actual date of your birthday
  • Not interested in celebrating birthdays (for example, rejecting or rejecting plans to celebrate with friends or family)
  • Want to isolate oneself

How to deal with birthday depression

There are different treatments and coping mechanisms to choose from, which may help cure your birthday depression and relieve any negative emotions.

To alleviate your birthday depression and better understand their source, you may benefit from trying any of these strategies listed below.

Let your emotions rise

“We tend to associate birthdays with celebrations and positive experiences, but not everyone does. So if you feel unexcited or unhappy during this period, please allow yourself to endure sadness,” said Dr. Lira de la Rosa .

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Allowing yourself to feel your emotions without judgment will allow you to deal with the deeper meaning behind your emotions, and perhaps alleviate some of your grief.

Practice awareness and self-compassion

In the process, it is important to understand your own experience and treat yourself well. Dr. Lira de la Rosa recommends turning to the inside and taking inventory of your feelings, thoughts, and the degree of tension in your body to better understand what you may be experiencing.

“If we increase our awareness of our own feelings, we can treat these feelings with compassion. We can comfort ourselves and remind ourselves that we are humans, and it doesn’t matter when we feel a range of emotions,” Dr. Lira de la Rosa Say.

“When we try to avoid emotions, we may increase the intensity of the emotions, and we will continue to feel it until we deal with it.”

Talk about your experience with someone you trust

Express your feelings to friends or family. Someone you know may experience the same thing during their birthday, which may be a verification and affirmation. Others may listen and help you feel better.

Either way, being open and vulnerable to your feelings about people who are willing to leave room for you to vent can provide relief.

Celebrate but you feel comfortable

“When relatives or friends want to celebrate and plan a celebration, some people may feel guilty because of this feeling, and when the birthday person may just want to avoid such celebrations,” said Dr. Lira de la Rosa.

He encourages people with this feeling to express their feelings, needs and needs for birthdays, and not to do anything that makes them feel worse or guilty.

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This is your day, so do whatever you feel comfortable with, whether it’s overcoming negative emotions and celebrating with your loved ones or staying at home to take care of yourself.

Prepare for your birthday through healthy activities

“Others may benefit from acknowledging that they may feel sad during their birthdays and taking steps to help reduce or reduce the intensity of sadness. This may be like preparing for an upcoming birthday and doing something that can help you and others Or to make connections by yourself.”

No matter how you choose to prepare, prioritize activities that make you feel good and improve your emotional, physical, and mental health.

Talk to the therapist

If you want to find the root cause of sadness on your birthday, please do more in-depth self-examination with the help of a therapist.

“If this person is ready to delve into the underlying causes of their birthday depression, then I would recommend trying treatment,” said Dr. Lira de la Rosa. “Others may want to explore their sad experiences during their birthdays, and they can also benefit from talking with a therapist when exploring these experiences.”

Get advice from the VigorTip Mind podcast

This episode of The VigorTip Mind podcast hosted by LCSW’s editor-in-chief and therapist Amy Morin shares how you can deal with uncomfortable emotions.

Very good sentence

Although birthdays are usually associated with happy feelings and positive experiences, not everyone is like this.

If you experience birthday depression, don’t be ashamed. It is very common and normal for people to feel sad around their birthdays. However, if your birthday depression causes extreme sadness, anxiety or isolation, you may need to consult a mental health professional for help.