Birthday Depression

birthday depression

Verified by World Mental Healthcare Association

Birthdays are supposed to be a time for celebration, but for some, it can bring about a sense of sadness and despair, leading to what is known as birthday depression.

What Is Birthday Depression?

Birthday depression, also known as the “birthday blues,” is a common phenomenon in which individuals experience feelings of sadness, anxiety, or disappointment during or around their birthdays.

While it may not always be severe, it can be an indicator of underlying mental health issues, particularly for individuals with a history of depression or anxiety. This can occur at any age and can be triggered by a variety of factors, including feelings of loneliness, societal pressure, and high expectations for a perfect celebration.

Sometimes, people can experience birthday depression in the days before and after their birthdays. However, it’s important to recognize that birthday depression can occur alongside clinical depression, a widespread mental health disorder that can impact people’s lives in profound ways.

Read More About Depression Here

Symptoms Of Birthday Depression

DSM-5 does not specifically include a diagnosis 1 for birthday depression. It is important to note that experiencing some of these symptoms during the period around one’s birthday does not necessarily mean that the individual might suffer from the major depressive disorder (MDD) 2.

However, if the symptoms persist, these may interfere with the social, occupational, and daily functioning of an individual. Individuals with birthday depression might experience the following symptoms before or during their birthday:

  1. Loss of interest in celebrating a birthday
  2. Feelings of sadness
  3. Irritability
  4. Changes of appetite 3
  5. Difficulty in sleeping 4
  6. Avoiding contact with people, especially friends, and family members
  7. Difficulty in concentrating
  8. Indecisiveness
  9. Persistent body aches 5, such as back pain and headache
  10. Having thoughts of self-harm 6

Who Is More Prone To Feeling Depressed On Birthdays?

Anyone can experience depression around their birthday, regardless of age, gender, or other demographic factors. However, some people may be more vulnerable to feeling depressed on birthday. For example:

1. People with Specific Personality Traits

People who are highly sensitive 7 or emotionally reactive may be more prone to experiencing intense negative emotions of helplessness, and loneliness on their birthday, especially if they feel like they are not receiving the love and attention they need.

2. People with Dysfunctional Relationships

Family dynamics, such as a history of family conflict, tension, or dysfunction, may create a stressful environment 8 that can intensify feelings of depression on a person’s birthday.

3. People with Significant Life Changes

People who are experiencing significant life changes 9, such as a job loss or a break-up, may be more vulnerable to feeling sad or stressed on their birthdays.

4. Individuals with Mental Health Issues

People who have a history of depression, anxiety 10, or other mental health conditions may be more likely to experience birthday depression.

5. Family History of Mental Health Issues

People who come from families with a history 11 of mental health issues, such as depression or anxiety, may be more prone to experiencing birthday depression.

What Causes Birthday Depression?

Here are some common factors that may contribute to feeling depressed on their birthday:

1. High Expectations

Many people have high expectations 12 for their birthday celebration, which can lead to disappointment if those expectations are not met. This can be especially true for milestone birthdays or if the person has had a negative experience on a previous birthday.

2. Fear of Aging

As people get older, they may feel anxious 13 or sad about aging. They may worry about their health, appearance, or mortality, which can contribute to feelings of depression around birthday.

Read More About Aging Here

3. Loneliness

People who are isolated or feel disconnected 14 from others may feel particularly lonely, which can increase feelings of sadness or depression during their birthday.

Read More About Loneliness Here

4. Comparing to Others

Social media and other forms of media can create a sense of pressure to compare oneself 15 to others. Seeing others’ elaborate birthday celebrations or accomplishments can make people feel inadequate or unfulfilled.

5. Past Trauma

Past trauma can contribute to birthday depression by triggering memories that are associated with past experiences. The anniversary of a traumatic event, abuse, or the loss of a loved one 16, can lead to increased feelings of sadness, or other negative emotions on a birthday.

Effects Of Birthday Depression On Mental Health

Birthday depression can have several effects on a person’s mental health, including:

1. Increased Risk of Anxiety and Depression

Prolonged negative emotions 17 of sadness and mood swings associated with birthday depression can increase the risk of developing anxiety and depression.

Read More About Anxiety Here

2. Poor Self-esteem

Feelings of disappointment or failure associated with unmet expectations or unfulfilled goals on birthdays can lead to poor self-esteem 18 and feelings of inadequacy.

Read More About Self-esteem Here

3. Social Withdrawal

Birthday depression can make people feel isolated and disconnected from others 19, leading to social withdrawal and a lack of engagement in social activities.

4. Negative Impact on Relationships

Mood swings and irritability associated with birthday depression can lead to strained relationships 20 with friends and family members, particularly if the person is not able to communicate their feelings effectively.

5. Reduced Productivity

People with birthday depression may find it difficult to focus and be productive 21, which can have negative consequences, such as absenteeism and decreased satisfaction in work or other important areas of life.

Coping And Management With Birthday Depression

Coping and managing birthday depression can involve a combination of self-care strategies 22 and seeking support 23 from others. Here are some tips that may help:

1. Acknowledge Your Feelings

It’s important to recognize and accept that you are experiencing birthday depression. Allow yourself to feel your emotions and avoid self-criticism.

2. Practice Self-care

Take care of yourself by engaging in mindfulness activities 24 that make you feel good, such as exercise, or meditation. Make sure to get enough sleep, eat well, and stay hydrated.

3. Set Realistic Expectations

Avoid putting too much pressure on yourself to have a perfect celebration. It’s okay to have a low-key celebration if that’s what you need.

4. Connect with Others

Spend time with friends or family members 25 who care about you. If you’re feeling particularly isolated, try reaching out to a mental health professional or a support group.

5. Reflect on Your Accomplishments

Use your birthday as an opportunity to reflect on your accomplishments, challenges, and growth over the past year. Write down some positive affirmations like, “I am getting better every day” or, “I am strong” to help you stay motivated and focused on goals.

6. Seek Professional Help

If you find that your symptoms persist or become more severe, it may be helpful to seek support from a mental health professional. They can provide guidance and support 26 to help you manage your emotions and develop coping strategies.

10 Things To Do On Your Birthday When You're feeling low

Takeaway

Birthday depression can be a challenging experience that is caused by various factors, such as social pressure, unrealistic expectations and feeling unaccomplished. It is important to seek support, manage expectations, and practice self-care to overcome this condition and enjoy the birthday celebration with a positive mindset.

At A Glance

  1. Birthday depression is the experience of negative emotions that some individuals may go through on their birthdays.
  2. Birthday depression and anxiety can be a challenging and overwhelming experience for some individuals.
  3. Symptoms of birthday depression can include persistent sadness, anxiety, changes in sleep or appetite, etc.
  4. Birthday depression psychology refers to the factors that contribute to experiencing symptoms of depression on one’s birthday.
  5. The memories of past traumas and losses can sometimes trigger depression during birthday, making it a challenging time for those struggling with their mental health.
  6. Understanding the birthday depression meaning can help individuals to develop effective strategies for promoting overall well-being.

Frequently Asked Questions (FAQs)

1. Why do people get depressed before birthday?

Depression before one’s birthday can be influenced by a variety of factors, such as past experiences, personal high expectations, and aging.

2. Why do I feel lonely and depressed on my birthday?

Some possible reasons for feeling lonely and depressed on own birthday may include a lack of social support or connections, feeling overwhelmed or anxious about aging, unfulfilled goals, or past traumatic experiences associated with birthdays.

3. Is it OK to not celebrate birthday?

It is okay to not celebrate a birthday. Everyone has their preferences and ways of celebrating special occasions which is perfectly valid.

4. What to do if no one wishes you happy birthday?

It is important to remember that other people’s actions do not define one’s worth or the value of one’s special day. Individuals can do something special by themselves that makes them happy.

5. What is Fragapane phobia?

Fragapane phobia is a term to describe the fear of celebrating one’s birthday.

👇 References:
  1. Lester D. (1997). The birthday blues. Perceptual and motor skills, 85(3 Pt 1), 1090. https://doi.org/10.2466/pms.1997.85.3.1090 []
  2. Bains, N., & Abdijadid, S. (2022). Major Depressive Disorder. In StatPearls. StatPearls Publishing. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559078/ []
  3. Cosgrove, K. T., Burrows, K., Avery, J. A., Kerr, K. L., DeVille, D. C., Aupperle, R. L., Teague, T. K., Drevets, W. C., & Simmons, W. K. (2020). Appetite change profiles in depression exhibit differential relationships between systemic inflammation and activity in reward and interoceptive neurocircuitry. Brain, Behavior, and Immunity, 83, 163–171. https://doi.org/10.1016/j.bbi.2019.10.006 []
  4. Nutt, D., Wilson, S., & Paterson, L. (2008). Sleep disorders as core symptoms of depression. Dialogues in clinical neuroscience, 10(3), 329–336. https://doi.org/10.31887/DCNS.2008.10.3/dnutt []
  5. Trivedi M. H. (2004). The link between depression and physical symptoms. Primary care companion to the Journal of clinical psychiatry, 6(Suppl 1), 12–16. []
  6. Lundh, L. G., Wångby-Lundh, M., Paaske, M., Ingesson, S., & Bjärehed, J. (2011). Depressive symptoms and deliberate self-harm in a community sample of adolescents: a prospective study. Depression research and treatment, 2011, 935871. https://doi.org/10.1155/2011/935871 []
  7. Yano, K., Kase, T., & Oishi, K. (2019). The effects of sensory-processing sensitivity and sense of coherence on depressive symptoms in university students. Health psychology open, 6(2), 2055102919871638. https://doi.org/10.1177/2055102919871638 []
  8. Sander, J. B., & McCarty, C. A. (2005). Youth depression in the family context: familial risk factors and models of treatment. Clinical child and family psychology review, 8(3), 203–219. https://doi.org/10.1007/s10567-005-6666-3 []
  9. Bennik, E. C., Ormel, J., & Oldehinkel, A. J. (2013). Life changes and depressive symptoms: the effects of valence and amount of change. BMC psychology, 1(1), 14. https://doi.org/10.1186/2050-7283-1-14 []
  10. Goodwin G. M. (2015). The overlap between anxiety, depression, and obsessive-compulsive disorder. Dialogues in clinical neuroscience, 17(3), 249–260. https://doi.org/10.31887/DCNS.2015.17.3/ggoodwin []
  11. Burcusa, S. L., & Iacono, W. G. (2007). Risk for recurrence in depression. Clinical psychology review, 27(8), 959–985. https://doi.org/10.1016/j.cpr.2007.02.005 []
  12. Xi, J., & Hwang, S. S. (2011). Unmet Expectations and Symptoms of Depression among the Three Gorges Project Resettlers. Social science research, 40(1), 245–256. https://doi.org/10.1016/j.ssresearch.2010.09.001 []
  13. Horwitz A. V. (2010). How an age of anxiety became an age of depression. The Milbank quarterly, 88(1), 112–138. https://doi.org/10.1111/j.1468-0009.2010.00591.x []
  14. Ge, L., Yap, C. W., Ong, R., & Heng, B. H. (2017). Social isolation, loneliness and their relationships with depressive symptoms: A population-based study. PloS one, 12(8), e0182145. https://doi.org/10.1371/journal.pone.0182145 []
  15. Samra, A., Warburton, W. A., & Collins, A. M. (2022). Social comparisons: A potential mechanism linking problematic social media use with depression. Journal of behavioral addictions, 11(2), 607–614. https://doi.org/10.1556/2006.2022.00023 []
  16. Zisook, S., & Shear, K. (2009). Grief and bereavement: what psychiatrists need to know. World psychiatry : official journal of the World Psychiatric Association (WPA), 8(2), 67–74. https://doi.org/10.1002/j.2051-5545.2009.tb00217.x []
  17. Arslanoglou, E., Banerjee, S., Pantelides, J., Evans, L., & Kiosses, D. N. (2019). Negative Emotions and the Course of Depression During Psychotherapy in Suicidal Older Adults With Depression and Cognitive Impairment. The American journal of geriatric psychiatry : official journal of the American Association for Geriatric Psychiatry, 27(12), 1287–1295. https://doi.org/10.1016/j.jagp.2019.08.018 []
  18. Nguyen, D. T., Wright, E. P., Dedding, C., Pham, T. T., & Bunders, J. (2019). Low Self-Esteem and Its Association With Anxiety, Depression, and Suicidal Ideation in Vietnamese Secondary School Students: A Cross-Sectional Study. Frontiers in psychiatry, 10, 698. https://doi.org/10.3389/fpsyt.2019.00698 []
  19. Elmer, T., & Stadtfeld, C. (2020). Depressive symptoms are associated with social isolation in face-to-face interaction networks. Scientific reports, 10(1), 1444. https://doi.org/10.1038/s41598-020-58297-9 []
  20. Goodman, R. J., Samek, D. R., Wilson, S., Iacono, W. G., & McGue, M. (2019). Close relationships and depression: A developmental cascade approach. Development and psychopathology, 31(4), 1451–1465. https://doi.org/10.1017/S0954579418001037 []
  21. Beck, A., Crain, A. L., Solberg, L. I., Unützer, J., Glasgow, R. E., Maciosek, M. V., & Whitebird, R. (2011). Severity of depression and magnitude of productivity loss. Annals of family medicine, 9(4), 305–311. https://doi.org/10.1370/afm.1260 []
  22. Goudarzian, A. H., Bagheri Nesami, M., Zamani, F., Nasiri, A., & Beik, S. (2017). Relationship between Depression and Self-care in Iranian Patients with Cancer. Asian Pacific journal of cancer prevention : APJCP, 18(1), 101–106. https://doi.org/10.22034/APJCP.2017.18.1.101 []
  23. Li, X. Y., Liu, Q., Chen, P., Ruan, J., Gong, X., Luo, D., Zhou, Y., Yin, C., Wang, X. Q., Liu, L., & Yang, B. X. (2022). Predictors of Professional Help-Seeking Intention Toward Depression Among Community-Dwelling Populations: A Structural Equation Modeling Analysis. Frontiers in psychiatry, 13, 801231. https://doi.org/10.3389/fpsyt.2022.801231 []
  24. Parmentier, F. B. R., García-Toro, M., García-Campayo, J., Yañez, A. M., Andrés, P., & Gili, M. (2019). Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression. Frontiers in psychology, 10, 506. https://doi.org/10.3389/fpsyg.2019.00506 []
  25. Griffiths, K. M., Crisp, D. A., Barney, L., & Reid, R. (2011). Seeking help for depression from family and friends: a qualitative analysis of perceived advantages and disadvantages. BMC psychiatry, 11, 196. https://doi.org/10.1186/1471-244X-11-196 []
  26. Duval, F., Lebowitz, B. D., & Macher, J. P. (2006). Treatments in depression. Dialogues in clinical neuroscience, 8(2), 191–206. https://doi.org/10.31887/DCNS.2006.8.2/fduval []
Up Next

Illness Anxiety Disorder

Illness Anxiety Disorder

If you find yourself constantly checking your body for signs of illness or fearing that you have a serious disease, despite reassurances from doctors, then you may be suffering from Illness Anxiety Disorder (IAD). Learn about this mental health condition and how to manage it for a healthier, more peaceful life.

What Is Illness Anxiety Disorder?


READ FULL ARTICLE ⇲
Up Next

City Syndromes

CITY SYNDROMES

City syndrome refers to a collection of physical and psychological symptoms associated with living in a city. The fast-paced lifestyle, noise pollution, and social isolation in urban environments are believed to contribute to the development of city syndrome.

What Is City Syndrome?

In popular conception, a person with ci


READ FULL ARTICLE ⇲
Up Next

Workplace Bullying

Workplace Bullying

Workplace bullying is a detrimental practice that involves an employee being subjected to repeated mistreatment by colleagues or superiors, causing severe negative impacts on mental and physical health, as well as job performance and career prospects. It can take many forms, including verbal abuse, physical intimidation, exclusion, and sabotaging someone's work.

What Is Workp


READ FULL ARTICLE ⇲
Up Next

Heliophobia

Heliophobia

Heliophobia is a debilitating phobia involving an intense and irrational fear of the sun or sunlight. It can cause anxiety, panic attacks, and avoidance of outdoor activities.

What Is Heliophobia?

Heliophobia is a specific type of phobia characterized by an intense and irrational fear of the sun. This fear is often rooted


READ FULL ARTICLE ⇲
Up Next

Sociability

Sociability

Sociability is a person’s quality to be social and interact with others in social situations. It is also used as an umbrella term to describe social ambiance and interpersonal correspondence in face-to-face as well as digital environments.

What Is Sociability?

Sociability is popularly defined as the tendency to seek soci


READ FULL ARTICLE ⇲
Keanu Reeves: A Look into His Journey with Mental Health Why Amanda Bynes Was Placed on Psychiatric Hold? The Unseen Struggle: Princess Diana’s Battle With An Eating Disorder Iconic Movie Actresses and Histrionic Personality Disorder: Exploring Complexity Hikikomori: Understanding The Japanese Culture-Bound Syndrome Is Brendan Fraser’s Oscar-Win Also A Mental Health Success Story? Are Chefs at Higher Risk of Mental Illness and Suicide? Can A Good Walk In The Woods Clear Your Head? What Is The Link Between Criminality And Sexual Fetishism? Cooking Therapy: Nourishing Our Minds And Souls At The Same Time? Social Media Narcissism And What It Means For Young Adults How Space Travel Induces Depression, Anxiety, And Psychosis In Astronauts?