Do you dread your birthday every year? Do you feel sad, anxious, or disappointed when you think about getting older?  Or maybe you find yourself overthinking what you want to do and who you want to spend it with?

 If so, you may have gotten bitten by the “birthday blues”, a feeling of low mood and negative emotions around your birthday.

The birthday blues can be caused by various factors, such as social pressure, comparison with others, reflection on the past or over-the-top expectations. 

But, worry not, you are not alone. Many people experience these ‘birthday blues’ and there are ways to cope with these feelings and enjoy your special day. Here are five tips to help you beat the birthday blues and celebrate your life.

1. Start your day right

One of the best ways to combat the birthday blues is to start your day with a positive outlook. This doesn’t mean you should ignore your feelings or pretend everything is fine. It means you should acknowledge your emotions and choose to focus on the good things in your life.

A simple way to do this is to make a gratitude list. Write down at least 10 things that you are grateful for, such as your health, your family, your friends, your achievements, or your hobbies. Nurture a positive mindset by doing a meditation on self-love like this one I created or you can also write down some positive affirmations, such as “I am worthy of love and happiness”, “I have accomplished many things in my life”, or “I have many opportunities to grow and learn”.

Another way to start your day right is to treat yourself to something special. This could be anything that makes you happy, such as a delicious breakfast, a relaxing bath, a favourite movie, or a new outfit. You can even do something that boosts your mood, such as exercise, or listening to music.

The idea is to set the tone for the rest of your day by filling your mind with positive thoughts and feelings. This will help you overcome any negative emotions and enjoy your birthday more.

2. Find the best way to celebrate

Your birthday is your day, and you should celebrate it in a way that suits you. Don’t let others dictate how you should spend it or what you should do. Instead, think about what makes you happy and what you want to experience on your birthday.

Some people love extravagant parties, while others prefer intimate gatherings. Some people like surprises, while others like to plan ahead. Some people want to try something new, while others want to stick to their traditions. There is no right or wrong way to celebrate your birthday, as long as it reflects your personality and preferences.

If you don’t feel like celebrating at all, that’s okay too. You don’t have to force yourself to do something that doesn’t make you happy. You can choose to have a quiet day at home, or do something else that brings you joy. The important thing is to honour yourself and your feelings on your birthday.

3. Don’t over-plan

While it’s good to have some idea of how you want to celebrate your birthday, don’t overplan or overthink it. Too many plans can be stressful and put additional pressure on your birthday. If something goes wrong or doesn’t meet your expectations, you may feel disappointed or frustrated.

Instead of trying to control every detail of your birthday, try to be flexible and adaptable. Allow some room for spontaneity and surprises. Be open to new possibilities and opportunities. Don’t let minor setbacks or inconveniences ruin your mood. Remember that the most important thing is not what happens on your birthday, but how you feel about it.

4. Manage expectations

One of the common causes of the birthday blues is having unrealistic or unmet expectations. You may expect yourself to achieve certain goals by a certain age, or expect others to treat you in a certain way on your birthday. When these expectations are not fulfilled, you may feel sad, angry, or inadequate.

To avoid this, try to manage your expectations and be realistic about what you can and cannot control on your birthday. For example:

• Don’t compare yourself with others or judge yourself based on arbitrary standards. Everyone has their own path and pace in life, and there is no deadline for success or happiness.
• Don’t expect others to read your mind or know what you want on your birthday. If there is something specific that you want or need from them, such as a gift, a card, or a call, communicate it clearly and politely.
• Don’t expect everyone to remember or care about your birthday. Some people may forget or be busy with their own lives. This doesn’t mean they don’t love you or appreciate you. It just means they have different priorities or ways of showing their affection.
• Don’t expect your birthday to be perfect or magical. Things may not go according to plan or according to your wishes. This doesn’t mean your birthday is ruined or worthless. It just means it’s different from what you imagined.

By managing your expectations, you can reduce the risk of disappointment and frustration on your birthday. You can also appreciate what you have and what you receive, instead of focusing on what you don’t have or what you missed

5. Listen to the Five Years to Forty podcast

If you are looking for some inspiration, motivation, or entertainment on your birthday, why not listen to the Five Years to Forty podcast? This podcast is for women in their thirties who are approaching the big four-oh and want to make the most of their lives.

The podcast features conversations with popular and everyday men and women who share their stories, challenges, and achievements. You will hear about topics such as career, relationships, health, wellness, spirituality, and more. You will also get tips and advice on how to cope with the pressures and expectations of turning forty, and how to embrace the opportunities and possibilities that come with it.

The podcast is hosted by me – Annisha. I turned 35 in 2019  and decided to launch the podcast as a way of celebrating the journey of turning 40.

You can find the podcast on Apple Podcasts¹, or visit my website for more information. Listening to the podcast will help you realize that you are not alone in your journey, and that turning forty is not something to fear, but something to celebrate.

Conclusion

Your birthday is a special day that marks another year of your life. It is a day to celebrate who you are, what you have done, and what you can do. It is also a day to look forward to the future and all the possibilities that await you.

However, if you feel sad or stressed about your birthday, don’t worry. You are not alone, and there are ways to cope with these feelings. By following these five tips, you can beat the birthday blues and have a happier celebration.

Remember that your birthday is not a deadline or a judgement. It is a milestone and a gift. It is an opportunity to reflect on your past, appreciate your present, and plan for your future. It is a chance to celebrate yourself and your life.

So go ahead and enjoy your birthday. You deserve it!