What to do

It’s helpful to remember you’re not alone with the birthday blues – and it’s possible to manage the day. Here are some tips to help.

Reflect

It can be helpful to identify the roots of your sadness if possible. Self-knowledge is powerful. If you’ve had trauma or struggle in your past, acknowledge the difficult feelings that go with it and show yourself some compassion.

Be honest with your people

Let your loved ones know this is a tough day for you and plan celebrations accordingly. Be clear. If surprise parties are not your thing, make sure your partner knows that.

Ditch the expectations

Arguably the biggest challenge is that we’re supposed to be happy. Society, many cultures, our families, our friends and social media set expectations around how we should feel and these may not suit who you are or where you are at in life. Your birthday doesn’t have to be the Best Day Ever. Go gentle on yourself instead.

You do you

At their core, birthdays are a party of one. It’s about you. So perhaps more than any other day this is a time to celebrate yourself. And that means not trying to keep everyone else happy, but marking the day in a way that feels meaningful – or even just okay – to you.