2 MIN READ | Mental Health

Some People Feel Sad During Their Birthday – It’s Known as Birthday Blues

Dina Relojo

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Dina Relojo, (2020, October 18). Some People Feel Sad During Their Birthday – It’s Known as Birthday Blues. Psychreg on Mental Health. https://www.psychreg.org/birthday-blues/
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According to Urban Dictionary, birthday blues also called a birthday depression is a general sadness or feeling down by a person on or around their birthday. 

Birthday celebrations are supposed to be a happy occasion wherein someone celebrates and having a good time synonymous with cakes, cards, and presents. But, why do some people have an unhappy birthday? For some people, a birthday is not a celebration but is a day of depression, sadness, and feeling miserable about the world. 

It may also because of a person may feel upset by ageing another year, be disappointed or not having expectations met by a birthday celebration or present, or even unsatisfied with life accomplishments since last birthday. I

f you feel this, it is normal. What you are feeling is valid. Anyone can experience birthday blues. But how can we deal with birthday blues? Here are several ways for us to have a happy birthday:

Plan how you want to celebrate your birthday ahead of time

Find the best way to celebrate your birthday. Birthdays are days which it is acceptable to be a bit selfish. Your birthday can be anything you want it to be; plan and celebrate your birthday the way you want it. But do not forget to not over plan it.

Start your day right

Be grateful that you are having and will be celebrating your birthday. For one, not everyone gets to celebrate their birthday – think of those who have a life-limiting line.

Thinking positively is a good way to kick off your day. Focus on what you have accomplished on the previous years, remember this and lift yourself and make yourself proud.

Set realistic expectations

Manage your expectations and be realistic on what to expect from your birthday. Take charge and be responsible for your happiness remember to be gentle and compassionate with yourself.

A simple way to do this is to develop a workout plan that works for you, and if you find that something isn’t quite working, take a step back and change it to better suit your needs.

Reflect on your learnings as you grow older

Make a list of things that you learn and self-reflect. Focus on what you have accomplished. Count both your big and small accomplishments, reflect on the life lessons you have under your belt and feel proud of your strengths and capabilities.


Psychology says feeling depressed about an approaching birthday is common. Society expects you to be happy on your birthday, and if you are not, then there must be something wrong with you. However, there is no guidebook or instruction manual for how you should feel or act on your birthday. There is not even an actual, official DSM diagnosis. But, still, it is an experience many encounter. 

It is your birthday, you can celebrate the way you want it and you can feel what you are feeling. At the end of the day, it is upon unto us how we see things, happy or unhappy birthday, we can still move forward – learning and growing.

Dina Relojo is the social media manager of Psychreg. She is a licensed teacher from the Philippines.


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