Birthday Blues Syndrome

Birthday Depression

Many people experience the Birthday Blues.  Whether you’re turning 18, 30, 40 or over 50 many people feel depressed on their birthday.  The Sad Birthday feeling year after year can compound leading people to say, “I hate my Birthday!”

Birthday Depression
Depressed on Birthday

Why am I sad on my Birthday?

There are 3 main reasons why people experience birthday depression disorder.   We use this point in time to ask ourselves It’s a natural time for people to reflect on where they are in life.  We ask ourselves:

“How far am I from my objectives?”

We spend energy pondering our accomplishments and focusing on what we are yet to accomplish.  This process can sometimes focusing on what we are lacking vs. what we have.

How loved am I?

Often times we use our birthday as a way to gauge individuals’ affection towards us.

Did the due date pass?

We have a tendency to consider due dates all the time with regards to life objectives that ought to work out easily, but didn’t.


Birthday Depression Symptoms

  • Crying on your birthday.
  • Feeling discouraged, loss of interest in hobbies
  • Trouble resting or over excessive sleeping.
  • Lack of Energy
  • Emotional eating resulting in about a 5% change in weight in a month.
  • Feeling useless, self-loathing.
  • Unable to focus, think clearly, or make decisions.
  • Fomentation, eagerness, and peevishness.
  • Withdrawing from ordinary pleasurable experiences.
  • Feelings of sadness and defenselessness.
  • Thoughts of death or suicide.


birthday Depression
birthday Depression

How to Stop the Lonely Birthday!

Don’t fight birthday and pre-birthday depression. Expect it, treat yourself gently when it comes, and be aware that it does pass.
Keep bringing yourself back to the present. Be aware of your body in space, your breathing and the things around you. If you feel like crying, do.
Plan some treats for yourself – buy yourself little presents and give yourself favourite experiences.
If you’re planning celebrations and you’re feeling very down, try to make them on a scale that you feel comfortable with. You can always see friends separately rather than together, and spread birthday meetings over a few days or a week.
If you’re feeling really anti-social, don’t feel you have to spend the day with others. If you do spend time alone, do something you enjoy or treat yourself in some way.
Know that grieving and sadness have their own timetable, and can’t be rushed.
If you are feeling significant distress, share it with someone else who you can count on to be understanding, or get help.
Notice any small ‘gifts’ that come your way from the world. This doesn’t mean being endlessly positive or trying to make yourself feel grateful. But through the sadness it may be possible to see the bits of the birthday that are good, even if these are small or unexpected. (Sometimes the sadness can make these things stand out more.)

Handle Birthday Depression

Depressed about my birthday

Anyone else hate their birthday?

My Birthday but I feel Sad