The following is NOT medical advice. If you think you or someone you know is suffering from depression, please seek professional help.

Many parents struggle during the holiday season. We try to put a brave face on for our little ones, but we may be harming ourselves even more by doing so. Here are five steps you can take to help lift your spirits.

1. Weep

Let it out! Show your feelings! You are not a robot and from time to time you will have these pesky things called emotions and they won’t always be nice. Be open about your pain, share it with your spouse or, where appropriate, with your children. This is your wake up call! Don’t ignore it!

2. Sleep, eat, hydrate

When suffering from depression it’s tempting to stay in bed all day and marinate in negativity. Keeping a regular routine can help combat depression. Try to get the recommended amount of sleep, food and water. If possible get 30 minutes of fresh air every day by taking a quick walk. Ask your spouse to encourage and support your healthy habits.

3. Renew your mind

Try something new! Sometimes the easiest way to get out of an emotional rut is to stop focusing on it. Do that thing that you’ve always wanted to do. Let your kids invent a silly new game and subject yourself to playing it while they change the rules every five minutes. You might even have a laugh with them.

4. Be sober

Stay away from alcohol. This will not help you combat depression, it will make it worse.

5. Get help

If it takes a village to raise a child, why shouldn’t it continue to take a village to support an adult? We are not meant to fight these battles alone. Even of you feel silly, insignificant or stupid, reach out to someone and talk it through. Please!